METCON CLASS  FOCUSES ON CONDITIONING AND ISOLATED STRENGTH BUILDING MOVEMENTS. THE BIGGEST DIFFERENCE BETWEEN CROSSFIT AND  METCON ? NO BARBELL OR HEAVY LIFTING JUST A GREAT SWEAT!  THESE CLASSES ARE COACH LED, HOUR LONG, WITH A WARM-UP, STRENGTH/SKILL, AND METCON. MOVEMENTS ARE LIGHTLY LOADED OR BODYWEIGHT, VARYING IN TIME DOMAIN, INTENSITY AND EXERCISE MODAL.   ALL MOVEMENTS AND WORKOUTS CAN BE SCALED TO ANY AGE OR LEVEL OF FITNESS.  NO  FOUNDATIONS IS REQUIRED, ANY LEVEL OF ATHLETE IS WELCOME. WE OFFER  DAYCARE  FOR SOME CLASS TIMES. MAKE A CHANGE TODAY, FIRST VISIT IS  FREE !     $125 UNLIMITED METCON      *SCF CROSSFIT MEMBERS CAN ATTEND BOTH CROSSFIT AND METCON UNLIMITED

METCON CLASS FOCUSES ON CONDITIONING AND ISOLATED STRENGTH BUILDING MOVEMENTS. THE BIGGEST DIFFERENCE BETWEEN CROSSFIT AND METCON? NO BARBELL OR HEAVY LIFTING JUST A GREAT SWEAT!

THESE CLASSES ARE COACH LED, HOUR LONG, WITH A WARM-UP, STRENGTH/SKILL, AND METCON. MOVEMENTS ARE LIGHTLY LOADED OR BODYWEIGHT, VARYING IN TIME DOMAIN, INTENSITY AND EXERCISE MODAL.

ALL MOVEMENTS AND WORKOUTS CAN BE SCALED TO ANY AGE OR LEVEL OF FITNESS. NO FOUNDATIONS IS REQUIRED, ANY LEVEL OF ATHLETE IS WELCOME. WE OFFER DAYCARE FOR SOME CLASS TIMES. MAKE A CHANGE TODAY, FIRST VISIT IS FREE!

$125 UNLIMITED METCON


*SCF CROSSFIT MEMBERS CAN ATTEND BOTH CROSSFIT AND METCON UNLIMITED


MEET SCF’S NEW METCON COACH!   ASHLEY DIEMERT    BIO | EDUCATION/CERTIFICATION    NASM 2019, Certified Personal Trainer   Ashley is an active wife and mother of two, who recently transferred to WA from South Carolina. Active from a young age Ashley was a cheerleader for 13 years, and currently coaches Sideline Cheer for White River Wolverines.  Ashley also competes as a Natural Figure/FitBody and Body Building competitor and has placed 2nd in Figure and FitBody, also taking 1st as a Body Building novice.  Ashley began doing CrossFit 7 years ago and she is passionate about helping others reach their fitness goals, and pushing their limits as athletes.  We are so excited to add Ashley to our Change Athletics METCON Staff and love having her be apart of our SCF community!    FOLLOW ASHLEY ON INSTAGRAM    @theefitmama

MEET SCF’S NEW METCON COACH!

ASHLEY DIEMERT

BIO | EDUCATION/CERTIFICATION

NASM 2019, Certified Personal Trainer

Ashley is an active wife and mother of two, who recently transferred to WA from South Carolina. Active from a young age Ashley was a cheerleader for 13 years, and currently coaches Sideline Cheer for White River Wolverines.

Ashley also competes as a Natural Figure/FitBody and Body Building competitor and has placed 2nd in Figure and FitBody, also taking 1st as a Body Building novice.

Ashley began doing CrossFit 7 years ago and she is passionate about helping others reach their fitness goals, and pushing their limits as athletes.

We are so excited to add Ashley to our Change Athletics METCON Staff and love having her be apart of our SCF community!

FOLLOW ASHLEY ON INSTAGRAM @theefitmama




“IF YOU HAVE THE COURAGE TO START, YOU HAVE THE COURAGE TO SUCCEeD” MEL ROBBINS



STRENGTH | COMMUNITY | FITNESS

“OUR STRENGTH WILL GROW THROUGH OUR COMMUNITY”


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