FIT AF Classes
FIT AF classes are our daily functional fitness and cross-training sessions, designed to improve strength, endurance, and overall mobility. Each 60-minute workout of the day is custom programmed to maximize your time, catering to athletes of all abilities. The workouts can be easily scaled to meet individual needs, ensuring everyone can participate at their own level. Led by experienced coaches, these classes provide top-notch guidance to help you build a strong foundation for daily tasks and enhance your fitness journey.
Custom tailored to your level
Beginner
Never participated in cross-functional training classes before? No worries! At Artemis AF, we offer a custom onboarding program to set you on the right path. This 2-week, 6-class course introduces you to foundational movements and helps you get comfortable “under the bar.” No prior experience is required for this small group format (1-3 people), which focuses on teaching you the movements, terminology, and style of our workouts. You’ll work closely with one of our outstanding coaches to master the techniques that will prepare you for our general FIT AF classes.
Intermediate
Already know how to snatch or clean and jerk but need a refresher for high-intensity workouts? No problem! At Artemis AF, we understand that sometimes you just need to shake off the rust before diving back in. We specialize in scaling our workouts to match the skill levels and fitness of our athletes. Each session offers scaled options to accommodate various fitness levels and experiences. Our coaches will work closely with you to ensure you can handle the weight, volume, and technique of the workout, providing a safe yet challenging experience.
Advanced
Are you ready to push to the limit and challenge yourself like never before? Our training programs are among the best available for ANY skill level. We offer multiple scaling options including competition level options to push you beyond what you are currently capable of. We have partnered with PRVN Fitness to bring some of the worlds best programming to our gym. As a member, you will have access to our daily programming, additional Competitor Track training, and supplemental accessory training. We additionally offer 24-hour access (outside of class times) to our gym so you can get your workouts in when they are continent for you!
Regardless of your experience level, we've got you covered!
Sample FIT AF Workout
Below you will find what a typical FIT AF workout looks like. This is just a sample and every workout we follows the general format but with varying movements and styles. All workouts are coach led and go through a thorough warm-up period to get you ready for the movements in the workout. Not all workouts will have a strength piece to them depending on the intended stimulus for the day.
“MONDAY”
We are starting off the week with a focused strength EMOM centered around the Bench Press at increasing loads on a 10-8-6-4-2 descending rep ladder style, combined with GHD Sit-Ups and Farmers Carry. The goal here is to have time to focus on the primary objective of increasing loads on the Bench, while we build it in to a fun and challenging EMOM that will also target the midline and grip. We are building in time to be able to tackle the accessory work if you choose for the day as these are key exercises to help bulletproof the body.
Warm-Up:
3 Sets, For Quality
20 Plank Shoulder Taps
30/30 second Side Plank
workout:
20:00 EMOM
Minute 1: 10-8-6-4-2 Bench Press
Minute 2: 15-20 GHD Sit-Ups
Minute 3: 100ft (30m) Farmers Carry
Minute 4: Rest
Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 70/53lb, 32/24kg
recovery:
1:00 Child's Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5Side Lying Thoracic Rotations
*Recovery portion is not part of the 60-minute class time but an additional portion done after class if wanted.
Goal / Objectives / Notes
Primary Objective: Bench Press / Complete the reps at each prescribed percentage
Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds
Stimulus: Absolute Strength + Midline Conditioning
RPE: 7-8/10
Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.
Alternate Variations
Level 2:
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench: Same as L3
Med Ball: 20/14lb, 9/6kg
Kettlebell Load: 53/35lb, 24/16kg
Level 1:
20:00 AMRAP
minute 1: 8-10 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench: RPE of 6 Across
Kettlebell Load: 35/18lb, 16/8kg
Masters 55+:
20:00 AMRAP
minute 1: 10-10-8-8-6 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Bench: Loads @ 60-70%
Med Ball: 20/14lb, 9/6kg
Kettlebell Load: 53/35lb, 24/16kg
Competitor / Rx+:
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 20-25 GHD Sit-Ups
minute 3: 100ft (30m) Dumbbell Farmers Carry
minute 4: Rest
Dumbbells: 2 x 100/70lb, (48/32kg)
Travel / Hotel / Limited Equipment
20:00 AMRAP
minute 1: 8-12 Dumbbell Bench Press
minute 2: 20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest
Farmers Carry: Choice