A few months ago we started exploring new programming, a better way to train our members but one that still aligned with our FMFA mission to create healthier and happier people. Our members are active outside the gym, their passions lie in the mountains and all the fun things we can do around here! After a few months of searching, a month of coach testing and sprinkling in the new workouts throughout September, we went live and have been loving it! Feedback has been fantastic, (but we also know change can also be hard!).
While our new programmer is very well known in the competitive CrossFit world, his programming philosophy has changed and now approaches training his own members differently and is very aligned with our own philosophy on training for longevity.
We want our members to be fit for life, to be able to do anything, anytime, anywhere. To be fitter, faster, stronger, healthier, and happier and live the active Fernie life into their 90s! He understands the toll high-intensity training can take on the body. Our new training program builds strength, endurance, and capacity all while avoiding burnout. The goal is to get members incredibly fit today without fearing tomorrow.
Here are the highlights on what to expect when you train at FMFA:
1) Simplify with Structure
We’ll be balancing a predictable rhythm to the schedule with variance in workouts. This simple structure promotes clear, consistent progress while also keeping training enjoyable and engaging. It helps you build a sustainable routine.
Here’s and example of how the week will look:
- Three days of focused strength – Monday (Pressing), Wednesday(Pulling/Hip Hinge) & Friday (Squat)
- Three days of shorter conditioning
- Three days of longer conditioning
- Saturday team/partner workouts
- Sundays are generally lower skilled, cyclical and should be considered active recovery allowing you to hit Monday running and ready
2) Trackable & Testable
Every year we repeat 24 workouts to make progress tracking easy for you. This visibility, consistency, and accountability will show you on a regular basis how they are improving over time. Strength programming is done 12 months out, where the conditioning pieces are 6-8 months out. Programming is intentional and laid out well ahead of when we are actually doing it at FMFA. I love this structure.
3) Build all around fitness all the time
Rather than focusing on building strength one month, endurance in another, and high-intensity capacity in the next, we build them together every week and all year round. It ensures our training program moves you forward across all fitness domains, creating a well-rounded athlete ready for any challenge —whether on the field, in the gym, or in the real world. You will love feeling stronger & getting fitter, slowly and sustainably.
4) We make it useful
This is functional fitness. You want the ability to play, to compete, and to live at whatever speed you desire. We believe in programming highly functional movements applicable across sports, outdoor adventures, and daily life. Most don’t need sport-specific skills with narrow real-world utility. You won’t see complex gymnastic movements for this reason.
Strength cycles are grounded in the power lifts (press, deadlift, squat) as they are proven to be the more effective path to raw strength gains. Olympic lifting is still an important part of our workouts but mainly in conditioning pieces and mainly the power variations.
The reality is your lives demand strength, endurance, and capacity, not knowing how to walk on your hands. (That being said, some people love and want that. So watch for speciality classes potentially popping up in the future)
5) Relative Intensity
You don’t want to get beat up and spit out. You want a training program you can do consistently, and one that works.
Intensity drives results, but when structured poorly and without intelligent controls around volume, it can become the barrier to progress instead of the main driver..
We implement what we call “intentional intensity” through movement pairings, loading, & rep shemes that fall into our programming sweet spot for sustainable power output. This allows coaches and you, to maximize training efficiency while preventing overtraining and ensuring sustainable progress.
The result:You will build up, not burn out.
6) Running is a cornerstone
Traveling efficiently from one point to another is as functional as it gets. Because it’s one of the most fundamental movements you will ever do, you need repeated, consistent exposure to it. This is why our programming will include running 2-3 times a week at varying intensities and distances. Your fitness will be grounded in this natural human movement. BUT being in Fernie also means we don’t run year round though, so you will see our new Bike Ergs on the docket as a functional alternative. NOTE: we know some people do not love running, or can’t run for some reasons. We get it but that doesn’t mean you can’t workout with us, or you skip days where you see running in the workouts. We ALWAYS have alternatives to preserve the stimulus so don’t avoid these workouts. Get in, let’s change it up. Chat with a coach.
7) Embrace change
We promise to adapt, refine, and elevate our programming over time. We’ll avoid stagnating, embrace continual improvement, and remain willing to challenge our own beliefs if needed. As fitness science evolves, so will our programming.
One last thing: You will see MINDSET quotes daily. Some people resonate with this kind of stuff, others not so much. Our programmer is HUGE on mindset and the power of thoughts. This is a reframe that I learned from him and I use on the daily (or try my best at least..)
“I don’t HAVE to workout, I GET to workout” There is a very big difference on how I approach things in life when reframed like this. Go ahead, give it a try. Let me know how it goes and if you feel any change? I sure do.
Does this sounds like something that aligns with your own philosophy, or maybe it’s just time to try something new? Are you spinning your wheels at a normal gym?
Give us a shout! Let’s chat. You can book a free consult here or shoot us a text? 778-949-9001.
