Monday, March 13th at 5:45pm with Amy Briggs

In-Person at Koa Fit Studio or ZOOM Option just added (see bleow).

What would you like to change? Anxiety, procrastination, negative thinking, or is there a habit that you’d like to drop?  In this 60-minute workshop, transformational coach Amy Briggs will give you 3 simple self-directed neuroplasticity tools that you can practice anywhere to stop any habit or habituated thought pattern in its tracks. Learn how therapeutic memory reconsolidation helps you rewire old neural networks so that your thoughts and memories feel good and serve you. And learn a quick, easy-to-remember exercise in deep relaxation and mental rehearsal to unlock the power of your unconscious mind to enhance the change you’re creating.

About Amy:

Amy Briggs is a Boulder-based transformational coach and change worker. She helps people identify the stuff that's been holding them back so they can easily step into their own empowerment and create the life they want. She is a master certified professional coach (MCPC) credentialed through the Certified Life Coach Institute. She is currently undergoing certification from the Ethical Coaching Collective in working with the unconscious mind, using neuroscience-backed methods in brain change and memory reconsolidation as well as hypnotherapeutic techniques.

To learn more about Amy’s work, you can go tot her website: https://www.amybriggscoach.com

This workshop is free and open to the community (you do not need to be a Koa Fit client to join), but space is limited. Please reserve your spot below. If you need to cancel, please give us 12 hours notice so we can open the spot to someone else. Thank you!

Monday, January 30th at 5:15pm | IN-PERSON AND ONLINE

Join us for this FRC Special Series Class to learn the full CARs routine. CARs stands for Controlled Articular Rotations. These rotations help us both assess our movement and expand our capacity.

What does this mean for you?

• It means moving more smoothly.

• Less tweaks and pains in the joint.

• More fluidity and range in your movements.

• More power and strength.

• More protection against future injury.

The full CARs routine is something that can be (and should be) done daily. This IS your daily maintenance program.

This class will be 75 minutes. It will be held at Koa Fit Studio in-person and online via Zoom (link below). In-person is limited to 12 people. Please reserve your spot in advance by clicking below or emailing Nicola at admin@koafitusa.com

Friday, December 9th at 2:15pm

This is an FRC (Functional Range Conditioning) Special Series Class.

The squat is one of our most useful movements. From sitting down and standing up, to picking up heavy loads, to ducking, crouching, and jumping, the squat is utilized daily. Our ability to squat well is also linked to our longevity. This class will focus on the prerequisites the body needs to be able to squat, as deep as possible, and without pain or unneeded wear on the joints.

Space is limited to 12 people. This class in-person, at Koa Fit Studio.

Please sign up in advance to reserve your spot by clicking below or calling/texting 720-428-8863.

Normal, class cack rates apply.

Please cancel at least 12 hours in advance to avoid being charged.

We have 2 options this year for Thanksgiving Day. Take 1 or both!

• 9am Annual Turkey Day Workout - Join us for our Thanksgiving Day Tradition! This 1 hour class will combine a strength circuit and some cardio intervals with a dash of fun and games.

• 10:30am FRC Mobility Class - This will be a full-body class. Functional Range Conditioning (FRC) is strength training within mobility. Class will focus on improving your mobility, joint strength and control with the goal of improving your movement capabilities.

Space is limited. Please sign up to reserve your spot. Sign up below or call/text Nicola at 720-428-8863.

Both Classes are In-Person at Koa Fit Studio with Brenna Backe.

*Cancellation Policy - Due to the limited number of spots, we ask that you cancel at least 24 hours in advance to avoid being charged. Thank you

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.

Each week, we send out new exercises in our weekly newsletter. If you were traveling and playing this summer, you may have missed a few. Here is a little recap of what we shared this summer.

We spent last month on our hips, but what about the rest of us? All month long, we will be giving you exercises to get your joints moving. Check back each week for new videos.

All month long, we are going to be working on your hips. Follow along as we give you tools, exercises, and mobilizations to bring relief and fluidity to your hips.

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.

In the past few months, Brenna Backe was able to attend 2 workshops from Functional Range Systems. She is beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.

All month long, we will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let us know what you think.

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!

This month, we are focused on spinal mobility. The spine is the center of your body and the center of your movement. If it doesn’t move well, neither will you. Try the exercises and stretches below to help get that spine moving.

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.

Mask Mandate Policy (Updated 1/31/22)

COVID cases in Boulder County have been trending down at a significant rate since mid-January. We will be returning to a mask-optional policy at the studio with a few added guidelines. Please see below for details.

Koa Fit Trainers and Staff - Koa Fit Trainers will reflect the client’s choice. If a client wears a mask, so will the trainer. In addition, the client can also request the trainer to wear a mask even if the client does not wear one during the session. The additional guidelines below will also be followed.

Clients - Clients can be mask-optional. However, the additional guidelines below need to be followed.

Additional COVID Guidelines:

• A mask must be worn for at least 5 days (after last exposure) if you have been exposed to someone with COVID or who has had symptoms of COVID.

• A mask must be worn if you are waiting for results of a COVID test.

• If you have any symptoms of COVID or are not feeling well in general, please do not come to the studio.

• If you have been in large group settings, such as travel, concerts, etc, we ask that you wear a mask for at least 5 days after the last exposure.

• Please be considerate of the other sessions in the studio. If a client is wearing a mask, please keep at least 6 feet of distance between you and them or wear a mask when you are in close contact (such as entering of leaving the studio).

• Be kind and courteous to people.

Please Note - Proof of Vaccination is still required for entry to the studio. For more information, please visit our Vaccine Verification Page.

Post-holiday and after the weather gets colder, we see a lot of people with stiff necks and shoulders. To help keep these tense necks away, we will be bringing you stretches and exercises each week to help. Check out the links below.

All month long, we will be keeping your joints happy and health (and hopefully, creak-free). Each week we will be tackling a different joint. Follow along to get the whole body moving smoothly.

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

We have a few weeks of limited or no Strong Balance Classes (see below). We apologize for any inconvenience. Due to these cancellations, we are giving you free access to this new, on-demand Strong Balance Class. This recording includes the new segment in class and you can do it anytime, anywhere. This recording will be available for free until the end of the year to help you stay consistent over the busy holiday season. Try it out, practice, and we will see you in the studio soon!

Week of 11/14

No Strong Balance Classes

Week of 11/21 (Thanksgiving Week)

Strong Balance Class on Tuesday, 11/23 at Noon

No Strong Balance Class on Thanksgiving Day (Join us for our Turkey Day Workout)

Week of 11/28

Strong Balance Class on Tuesday, 11/30 at Noon

No Strong Balance Class on Thursday, 12/2

Week of 12/26

No Strong Balance Class on Tuesday, 12/27

Strong Balance Class on Tuesday, 12/30 at Noon