Come explore the underrated component of the core: The Pelvic Floor!

A collaboration between Koa Fit Studio and Mend Physical Therapy

Is your strength and fitness limited by your ability to stabilize? Do you feel tension in your low back and hips after pushing yourself at the gym? Do you have a hard time connecting to your breath when working out? The root cause could be the pelvic floor.

Join Koa Fit owner Brenna Backe and Pelvic Health Physical Therapist, Heather Fraebel on Wednesday, October 26th at 5:30pm for an interactive, community workshop exploring the pelvic floor’s role in strength training and fitness.

Here’s what to expect:

• 20 Minutes of movement and connection to the breath and deep abdominals.

• A presentation of the anatomy and function of the pelvic floor.

• Demonstrations and practice of utilizing the pelvic floor with common exercises.

• Open Q&A session with Heather and Brenna

This is a free event, but space is limited. Please sign up to reserve your spot and please give us 12 hours notice if you are unable to attend. We thank you in advance.

Koa Fit turns 10 this September and we want to celebrate with you! Check out the schedule below for special classes, seminars, and workshops.

• Wednesday, September 7th at 5:30pm - FREE Interactive Shoulder Workshop Book Now

Join Koa Fit owner, Brenna Backe and Megan Davis from Mend Physical Therapy for an evening dedicated to the shoulder. This workshop will include a mobility class with a focus on improving the quality of movement in the shoulder. Megan Davis, DPT will follow up with important information on keeping those shoulders healthy and will also open the floor to any questions.

• Saturday, September 10th at 9am - FREE FRC Mobility Class - Spine and Hips Book Now

This class will specifically focus on the spine and hips. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

• Saturday, September 10th at 10:30am - FREE FRC Mobility Class - Hips and Knees Book Now

This class will focus on the hips and knees. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

Classes are back!

Tuesdays at 12pm - Strong Balance In-person and Online

Thursdays at 12pm - FRC Mobility In-person Only

After the summer break, we are changing things up a little bit. We will still have classes Tuesday and Thursday at noon, but we are introducing a NEW FRC Mobility class on Thursdays.

Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities. This class will be in-person only and limited to 10 people.

Classes start 8/23/22. Sign up now to save your spot.

Spring Goal Groups

Saturdays at 9am starting April 2nd!

Looking for a way to up the intensity this Spring? Intervals added into your strength routine are a great way to develop aerobic and anaerobic capacity, heart health, and promote weight-loss.

Over the next 6 weeks, Jon Manly will be leading small Goal Groups with a focus on building a solid strength foundation while introducing different interval methods to get your heart rate up.

Choose the level of commitment your are comfortable with from 1x/week or jump in when you need an added workout.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal. We keep these groups small on purpose. We want to be able to watch and correct form, modify exercises to any level, and get to know and chat with each person. Big crowds are not our style.

How long is the series? 6 weeks with flexible options to join.

When does it meet?

Saturdays at 9am - 4/2, 4/9, 4/16, 4/23, 4/30, 5/7

What does it cost? $40-$45/session depending on the package.

You must sign up in advance to save your spot. Spots are limited to only 6 people. Please sign up early to reserve your preferred spot. If you have any issues, please email us at admin@koafitusa.com or text/call 720-428-8863 and we can assist you.

Take 1, take 'em all!

Train smart and get strong with our Goal Group Pop-Ups!

These small group (4-6 people) sessions are lead, designed, and supervised by Koa Fit trainer, Jon Manly. Get focused attention, smart programing, and support.

We keep these groups small on purpose. We want to be able to watch and correct form, modify exercises to any level, and get to know and chat with each person. Big crowds are not our style.

Upcoming Dates: Sign Up Early to Reserve Your Spot!

Saturday, 2/26 at 9am

Tuesday, 3/1 at 6pm

Tuesday, 3/15 at 6pm

Saturday, 3/19 at 9am

Package Options:

• Single Drop-in - $45

• 2 Pack - $85

• 4 Pack - $160 Save $20 when you sign up for all 4!

Do you want to lift more without putting more stress on your joints? Join Gerry Halverson for 4 weeks of BFR training. This very small group (limited to only 4 people) will train with the BFR system with the goal of improving strength while limiting strain on the joints.

BFR or Blood Flow Restriction training is one of the simplest, most effective tools to enter the strength training world. It has been proven to be an amazing tool to build more strength, in less time, with less wear and tear on the joints. (Learn More)

What’s a Goal Group? A small group of people (4) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the BFR Goal Group, it is 4 weeks.

Here are the details for the BFR Goal Group:

This class will give you the experience of working with the BFR system guided and supervised by trainer, Gerry Halverson. Class will meet for 1 hour.

What are the benefits of using BFR?

1) BFR mimics heavy weight training without the risks. BFR is a safer way to do resistance training because you can use lighter loads to achieve the same strength gains as using heavy weights.

2) BFR workouts increase Human Growth Hormone (HGH) in the body. HGH helps to build new muscle, reduce inflammation, and improve mental clarity.

3) Shorter sets. When you use BFR, muscle fatigue comes much faster. No need for longer workouts.

Wednesdays at 6pm Starting 2/16/22

Sessions: 2/16, 2/23, 3/2, and 3/9

Only 4 spots available.

I Wanna Lift!

Do you want to start using and lifting weights, but aren't sure how to get started? Do you do some strength-training, but don't really have a plan or program? Do you go to the gym to lift only to "tweak" something and have to take time off? Well, I Wanna Lift! Goal Group is for you.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the I Wanna Lift Group, it is 6 weeks.

Here are the details for the I Wanna Lift Goal Group:

This class will focus on weight-lifting form and programming. Learn how to keep your body safe and see results by training with a plan. Jumpstart your workout plan in the New Year. Be smart, learn the process, and feel confident during your next workout.

This goal group is limited to 4-6 people. It will meet for 6 weeks (see dates below). Please plan to attend all 6 sessions. Members will receive a workout plan at the end of the 6 weeks so they can continue their training on their own.

2 Options (Please select either Tuesdays or Saturdays when you sign up. You cannot combo days. Thank you.)

Tuesdays at 6pm - 1/4, 1/11, 1/18, 1/25, 2/1, 2/8 Full

Saturdays at 9am - 1/8, 1/15, 1/22, 1/29, 2/5, 2/12

Gerry enjoying the powder in B.C.

Want to get the most out of your snow season? Be prepared. Join us for our first installation of our Goal Group Series as we focus on strength and conditioning for skiing and snowboarding.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the Ski and Snowboard group, it is 4 weeks.

Here are the details for the Ski and Snowboard Goal Group:

Join Gerry Halverson for this 4 week training series designed to get you prepared for the slopes.

Gerry's workouts are geared towards increasing your power and strength while keeping you injury-free this ski and snowboard season.

This group meets for 4 weeks on Wednesdays at 6pm starting 12/1/21. In addition to the group workouts, each participant will receive a workout plan at the end of the 4 weeks.

Sessions are 12/1, 12/8, 12/15, and 12/22. Please plan to attend all 4 sessions.

Cost: $185

Sessions are limited to only 6 people, please register to hold your space.

Thanksgiving Day - Two Options!

9am and 10:30am

Our first class filled up so quick, we added a second option at 10:30am. Join us on Thanksgiving Day for a full-body workout. Get your strength-training, cardio, and stretching in before the big feast.

Classes are limited to 10 people, so you must sign up in advance.

Koa Fit is a Vaccine Verified Facility. You must show proof of vaccine to enter the studio.

Check out the recording of this event from 9/23/21.

Join Koa Fit trainer, Gerry Halverson, for an informative workshop about BFR. Learn what it is, if it is safe for you, why it works, and the added benefits of utilizing this simple tool.

BFR or Blood Flow Restriction training is one of the simplest, most effective tools to enter to the strength training world. About a decade ago, physical therapists started using BFR as a way to get patients stronger during rehabilitation. Recently, BFR has entered the strength and fitness world as an amazing tool to build more strength, in less time, with less wear and tear on the joints.

Interested in BFR results? Click here to read the review - Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals.

Saturday, April 24th at 11:30am

Love to run, but sometimes it doesn't love you? Join Brenna Backe for an interactive workshop. We will start with targeted exercises to teach us proper engagement of muscles. Then we will move on to some running drills to help bring that engagement into our running stride.

Bring comfortable running shoes and dress to be outside. Workshop is limited to 6 people. Workshop Cost: $55

We are offering 2 classes this year on Thanksgiving! Come to one or both!

9am - Turkey Day Workout

Join us for our annual Thanksgiving Day Workout. We will be online this year, but we will still have a blast. Prepare yourself for a full-body workout full of games and challenges certain to get you sweaty and ready for the rest of the day. Sign up at least 30 minutes prior to get the link.

10:15am - Strong Balance Class

Our signature class will be offered at 10:15 so you can get your Strong On before jumping into Thanksgiving preparations. Join us for an hour of core and balance work.

This July, we want to talk about Life, Liberty and the Pursuit of Happiness. We want to know what these things mean to you? How do they flow in and out of your days, weeks, months? How do they affect your work, your relationships and your goals?

We thought this short film with John Lewis could help kick-start some thoughts.

On April 13, 2015, Rep. John Lewis, congressman and civil rights activist, gave the keynote address at Monticello's 272nd commemoration of Jefferson's birth....

We want to here your thoughts. Email us at info@koafitusa.com or share your thoughts on our group Facebook page.

Thursday, April 9th at 6pm

Just because our doors are closed, doesn’t mean our community events will stop. Join us Thursday, April 9th at 6pm for a discussion with Pamela Robichaud, DPT and Koa Fit owner, Brenna Backe about preventing and addressing knee pain during activity.

We know a lot of you are taking advantage of the great outdoors during this lockdown period. We also know this may lead to a few”tweaks”, “jabs”, and other uncomfortable feelings in the knees. Bring your experiences and questions to this open discussion. Pamela and Brenna will answer your questions, provide advice on prevention and pain management, and also give you some targeted movements you can do so you can play outside pain-free.

Sign up at least 30 minutes prior to the meet-up and we will send you a Zoom link via email. You can sign up HERE or by calling/texting 720-428-8863 or email us at admin@koafitusa.com.

March 5th at 6pm

We’ll get this out of the way first, this is a workshop for people who do not have a handstand, not for people who are looking to perfect their handstand. This is a workshop for people who want a different perspective, a unique challenge, and are excited about the joy and possibilities that come out of trying something new.

THIS IS ABSOLUTELY, 100%, WITHOUT A DOUBT AN ALL-LEVELS WORKSHOP

Join Brenna Backe for an hour journey towards a handstand. Get a great workout while challenging your mind and your limitations. This event is free, but space will be limited. Please sign up below to reserve your spot.

Thursday, February 20th at 6pm

CBD. Three little letters that are causing quite a conversation; from people swearing by it to help with their everyday aches and pains, to the nonbelievers who think it’s all a placebo effect.

There is a good chance you’ve heard a friend, family member, or coworker talk about CBD and it sparked some interest. Let us break down the basics for you!

Join Jon Robichaud of iKOR Labs as he answers the questions you have and also talk about what makes iKOR different, from their way of thinking about CBD to their use of the ingredient.

This is part of Koa Fit’s Be Balanced Community Series. This event is free, but space it limited. Please reserve your spot.

January 23rd @ 6pm

It is a new year, so come PLAY with us at Koa Fit! Join us for an hour of movement games and get a workout while having a blast. PLAY! is part of the Be Balanced Community Series.

This event is free, but please RSVP as space is limited.

Join Brenna Backe at 9am on Thanksgiving Day for our annual Thanksgiving Day workout. This all-levels class will be full of fun challenges to help you get your sweat on before the big feast. Make the time for yourself and have a great start to your Thanksgiving Day.

Space is limited to 15 people. Please sign up to reserve your spot. You can use your current class package for this class.