Our programming focuses on high intensity training incorporating Olympic lifting, plyometrics and gymnastics. The goal of each workout is to target the 9 domains of fitness: endurance, stamina, strength, power, speed, coordination, agility, balance and accuracy.

What to expect when you attend a class at HCF:

  • Group Warm-up: movements designed to prepare the body for the workout.
  • Skill/Strength: includes strength training and instruction on movements that will be used in workout. All movements will be thoroughly reviewed prior to workout.
  • Workout of the Day (WOD): workouts can vary from 5 minutes to 30 minutes. Each workout will be either task or time based. We leave the intensity up to you but encourage you to push outside your comfort zone.
  • Cool-down: post WOD stretch and mobility.


A workout that combines multiple training methods including: TABATA, HIIT (High Intensity Interval Training), strength and endurance training, as well as core, flexibility and balance training. Experience the workout that athletes and coaches have been using for years to pack in maximum energy in as little time as possible. Be prepared to have your physical and mental strength tested!

Middle School/High School Strength and Conditioning

We offer Strength and Conditioning classes for Middle (5th-8th) and High School (9-12) students. These classes focus on developing speed, endurance, balance and strength. The program is specific for each age group and ability.  Safety is our number one focus.  Contact us for more information on price and scheduling.

On-ramp/Beginners program

On-Ramp is a one-on-one personal training program that slowly introduces you to our methodology. Our On-ramp sessions limit distractions allowing us to pay maximum attention to your individual needs. In the On-Ramp sessions you will learn how to perform the fundamental movements safely and effectively.  Contact us for more information on price and scheduling.

Personal Training

Our coaches will develop an individualized program focusing on your specific goals. Contact us to discuss the details of your program goals.