Do you want to feel like yourself again?

“When I joined the MovementLink gym over a year ago as I write this post, I was 24 and in the worst shape I had ever been. I had no idea what a power clean or snatch was. I didn't even know the proper form to do a squat. Luckily, the environment at CrossFit City Limits is all about accepting people with open arms no matter your skill set or knowledge. A year later, at 25 I did a back handspring for the first time in 9 years. MovementLink not only helped me build muscle, but it helped me mentally believe I could accomplish anything.” -Jessica S

Don’t you want to keep making progress year after year?

“Well, I’m 62 years old now and your coaching has allowed me to stay at it. I am amazed that, at my age, I keep making progress.  I couldn’t have even gotten started without your welcoming attitude, positive reinforcement, constructive criticism, and your outstanding teaching skills. You have taken your responsibility as my coaches very seriously while at the same time making sure things stay light during training sessions so it remains enjoyable for all. I appreciate the gym welcoming the old dude in and making me feel a part of the community.” -Gary S

Don’t you want to feel like you BELONG at your gym?

“I've been reflecting on the positive changes that have happened in my life over this last year at the MovementLink gym. I am mentally and physically a completely different person. I have taught myself, with the help of great coaches and a great community, I am capable of doing things I told myself for years I could never do. This is not only the strongest I have ever been, I also sleep better, and carry around very little stress in my life. The people at the MovementLink gym (including some friends that I've dragged in along the way!) are amazing. Whether you are a long-time athlete or just getting started, you'll find a welcoming environment to grow with other like-minded individuals. I can't wait to see what the next year holds!” -Danny P

20 Class Punch Card
For those who aren’t quite in a consistent weekly routine, but are committed to their fitness.

$495

10 Class Punch Card
For those who aren’t quite in a consistent weekly routine, but are committed to their fitness.

$295

 Single Class Drop-in
For those planning on coming to just one or a few classes.

$35

Unlimited Membership
Come to any and as many classes as you’d like.

$59 Per Week
(Billed every 4 Weeks)

Unlimited Class Trial Week

Enjoy unlimited classes for 7 days to try us out!

$35

Unlimited Class Membership at a 2x a Week Price

After your trial week, to help you figure out how many classes per week fits your schedule and goals best, enjoy unlimited classes for the first 12 weeks of your membership at the 2x a week price.

$45 Per Week
(Billed Every 4 Weeks for up to 12 weeks)

EVERYTHING YOU NEED WITH AN EXPERT BY YOUR SIDE

Every class is run by an experienced Movement Coach. While others trainers simply act as cheerleaders as they motivate you, tell you what exercises to do, and make minor critiques on form, our Movement Coaches are amazing personal trainers who, in a group setting, will motivate, but also have the one-on-one expertise and experience to help you at an extremely detailed, individual level providing you exactly what you need.

Our Movement Coaches take classes through the various sections of the day’s workout. They will make sure everyone knows what to do and how to do it and then coach each person individually, providing detailed tips on how to improve. We don’t just rush from one thing to the next. Our classes are designed to have ample time in each section of the workout allowing you time to practice and get comfortable while maximizing 1-on-1 coaching opportunities. In a class your Movement Coach will lead you though a:

• Dynamic, Yoga-ish, Warm-up and Movement Prep,

• Skill Work

• Strength and Accessory Work

• High-intensity, Functional Movement Workout

• Cool-down

• Mobility Exercises

WARM-UP AND MOVEMENT PREP

Led by a Movement Coach, our class warm-ups and movement prep have three main goals:

1) Prepare us for the day’s workout. We will get your heart beating, blood flowing, and get your joints and muscles prepared for the day’s training though functional yoga.

2) Provide us time to learn, practice, and hone techniques foundational to human movement. Better technique equals better performance and less injuries. We leverage our warm-up to help us improve and understand how we move. This transfers directly into better technique for better performance and reduced risk of injury.

3) Over time, create dramatic, lasting, and meaningful improvements to your body’s range of motion. Through our members’ progress with flexibility, we have proven over and over again that you do not need an hour of flexibility training multiple times a week to make changes to your body.

The approach of taking multiple hour long yoga classes a week absolutely works to improve balance and flexibility. But, if you are using yoga simply for improved balance and flexibility, that is a lot of time dedicated to something than can be done in a much more efficient way. At MovementLink we consistently, each day, use functional yoga to put your body at the end ranges of positions that are useful to real life. At the end of classes, we consistently use highly effective mobility tools and protocols to improve tissue and joint function. This method gets the balance and flexibility results most are looking to yoga for with a fraction of the time commitment.

Our innovative warm-ups not only prep you for the workout that day, but provide many added benefits to technique, flexibility, and balance.

SKILL, STRENGTH, AND ACCESSORY WORK

High-intensity workouts are amazing, but a program based around them need support. The stronger your foundation, the better your capacity during your high-intensity workouts. As adults, we lose the ability to perform certain movement patterns because we have habitual and favored movements, and neglected or avoided movements. We have unresolved injuries and chronic problems that cause us to move in a compensated way. When the average adult starts to exercise with one or more limited fundamental patterns, the increased activity actually causes the compensation behavior to get worse. Our skill, strength, and accessory work in classes allows our Movement Coaches to work with you to improve your technique as you work on weaknesses and strengthening areas to better build your skills and body.

HIGH-INTENSITY, FUNCTIONAL MOVEMENT WORKOUT

Commonly referred to as WODs (Workout of the Day) or MetCons (Metabolic Conditioning), this section of class is what really keeps people coming back. It is the work hard and get out of breath part of class.

This section is typically 7-20+ minutes long and all workouts can be scaled and modified to each individuals' fitness level, whether that be modifying the movement itself, using lighter weight, performing less reps, working for a shorter duration, performing a progression of a movement, etc. What this means is although everyone may be doing a slightly different version of the workout, each individual is going at a pace, performing movements, and using weights appropriate to them.

The movement performed in our workouts are compound and transfer to the real world. Developing proficiency in our gym means you are developing proficiency in real life.

You will be challenged and will blow past your preconceived notions on what your are capable of. Everyone can do it and most everyone is more capable than they give themselves credit for. Embrace the challenge and enjoy the results!

When High-intensity exercise is appropriately scaled and paired with quality movement, it can be a lot of fun and produce amazing results,

COOL-DOWN AND MOBILITY EXERCISES

The cool-down is an often overlooked, but extremely important aspect to an effective training program.  Workouts, especially at high-intensities, increase acid and carbon dioxide while decreasing oxygen in the body.  Your lymphatic system works to normalize your body and rid your body of excess waste, but it works primarily through muscle contractions and gravity.  So, if you finish a workout and then sit around and do nothing, your body is less efficient at removing the built up waste from the workout. This can cause increased stiffness and soreness not to mention take away from potential results, After every workout, we cool-down to help flush your system and maximize your results from your efforts.

To support the flexibility work we do in warm-ups, we use mobility tools, like foam rollers, and protocols at the end of class to further enhance our recovery and function of muscles and joints. We do self-massage, stretch, and do stability work to consistently make improvements to your capacity to move your body through a full ranges of motion.

• Functional Movement Patterns

• CrossFit

• Powerlifting

• Olympic Weightlifting

• Gymnastics

• Running/Rowing/Biking

• Calisthenics/General Strength and Conditioning/HIIT

Our coaches have studies and have experience with the science, gold standards, and planning that go into creating and implementing effective workout programs. When you are working out with one of our coaches, you can rest assured that the customizations and tips you are receiving will help you get the most out of your efforts in the gym.

• Movement, Muscle, and Joint Screening

• Mobility and Stability Corrective Exercises

• Yoga

Is it a stiff joint? Is it a stiff muscle or other tissue? Is it a stabilization or movement pattern issue? Our coaches understand how to identify and help you resolve fundamental movement issues that may be causing you nagging pain or is limiting your performance. With us, we’ll help you get to the core of any issue to set your body up for the rest of your life.

Whether it in our MOMENTUM Transformation Challenge or just general advice given in classes, our coaches are here to help you achieve your goals.

Leveraging the latest scientific research in nutrition, physiology, neuroscience, and psychology, the MOMENTUM program is designed to help you take advantage of strategies that will take you down a realistic and achievable path to your goals. Through experiments across the 4-week program, you'll learn what works for you, you'll learn how to make the choices you want yourself to make a daily, habitual reality. You'll lose body fat, build lean muscle, learn how to recover from workouts, resolve nagging aches and pains, and simply learn how to make being healthy and looking great a sustainable reality. I want to have a profound impact on your life!

DIFFERENT EACH DAY, BUT NOT RANDOM

It is well established by studying elite level training programs from the best in the world across multiple disciplines, that there is a delicate balance between repeating exercises and variance in a program to optimize results. Most other workout programs are at one extreme or the other, missing out on a ton of potential results.

It is very easy to predict how your body reacts to different stimulus. The first time you do an exercise or reintroduce an exercise you haven’t done in a while, your body is re-learning to a certain degree how to efficiently move. The next few times, the exercise will feel dramatically better as your ability to move heavier weight faster with good technique improves. You will be able to move more weight faster and with better technique. It is not long though before there is a plateau. If we constantly change exercises, you have no time to develop high-level technique with a movement and no time to take advantage of your body adapting to the stimulus. On the flip side, if we stick with a movement and rep scheme for too long, we hit a plateau and are not making the most efficient use of our time in the gym.

At our MovementLink gym, we plan and run our workout program in dedicated cycles, maximizing adaptations and minimizing plateaus. There is a wide variety we do within each cycle keeping every day different and fun, but the big picture of our program allows you to gain proficiency in the movements and skills we use while taking advantage of the adaption phase of training.

WORKOUTS DESIGNED FOR IDEAL RESULTS

Think about what a typical bootcamp workout is. A minute over here, a few minutes over there, go for a run, pick up a dumbbell and now we are doing this thing, ok good, now we are going to do a bunch of abs…The trainers have no idea how many reps you are doing.

The term we use is called maximal recoverable volume (MRV). To keep it simple, at different weights and for different movements, for each person, there is an optimal number of reps in a workout program that will elicit the best results. If we do too few, we are not making, or at the very least not maximizing, changes to our body. But, every rep that is over our MRV actually makes us worse than we could potentially be!! Working out is all about creating a stimulus in the body to promote the adaptions that happen during recovery and our program uses gold standard reps, sets, and time domains. At the MovementLink gym, we are not asking you to do a random number of reps with random weights and movements, we help you customize your workouts in each class to ensure you are getting the best results.

MEASURABLE PRs FOR COMPETITION AGAINST ONESELF

In our classes, some of our workouts are scored. You can use that score as a data point in time for your fitness on that particular workout. You can use the data to compare yourself to others across whatever categories your choose to see how you stack up. That can be fun for some, but that is far from the primary purpose of scoring workouts. We want to be able to accurately measure your fitness across time and compare your scores to previous versions of you. You will have data showing your progress and will be able to compete against previous versions of you.

At the MovementLink gym, every now and then we perform benchmark workouts. Combined together, all of our benchmark workouts test all aspects of fitness. Members write down their scores, the weights they used, and any scaling modifications they made. We repeat these benchmarks a few times a year, so our members can track their progress. In the gym we call a new best score on a benchmark a Personal Record, or a PR. We love filling up our PR chalk board with member’s accomplishments!!!

BENEFITS OF HIGH-INTENSITY EXERCISE

The benefits of high-intensity exercises are far reaching and span across performance, body composition, and overall health and vastly superior to aerobic exercise alone.

• It’s not just about Calories burned in a workout where longer, aerobic workouts actually burn more. Short, high-intensity training increases your metabolism for hours and sometimes days, so you’ll burn more calories overall relative to aerobic workouts.

• Reduced Body Fat, Heart Rate, Blood Pressure, Blood Sugar, Risk of Cardiovascular Disease, Risk of Diabetes, Risk of Metabolic Syndrome, and Triglycerides. Virtually every marker related to overall health and longevity can be improved through high-intensity exercise.

• Not surprising to us, but surprising to most newbies is the improved long-distance, aerobic capacity. Most runners have an old school approach to long distance training, but we consistently improve our members 10k and half marathon times through our methods at CrossFit City Limits. The added benefit is they also get good at a lot of other things beyond simply “cardio.”

• Shorter workouts at high-intensity means more results in less time.

What differentiates the MovmentLink gym from other gyms near you is the extremely high priority on quality form during our high-intensity workouts. While trainers at other gyms say they care about for, most simply act as cheerleaders as they motivate you, tell you what exercises to do, and make minor critiques on form. The coaches in the MovementLink gym are not only extremly motivating, but are amazing personal trainers who, in a group setting, has the one-on-one expertise and experience to help you at an extremely detailed, individual level to provide you exactly what you need.

The MovementLink workout program incorporates low-intensity workouts to take advantage of some amazing results that can only come about through low-intensity exercise. To really deep dive into the specific effect we are targeting with our low intensity exercise, check out this article: Benefits of Lactate Zone 2 Training.