Capital City Athletics free intro class

first time trying functional fitness?

That's amazing! We know it can be scary trying something different and outside your comfort zone. Trust us, we've all been there too.

Capital City Athletics members performing single arm kettlebell overhead lunges

What is Functional Fitness?

Functional fitness, is a class based approach to exercise that focuses on movements mirroring real-life activities. We ditch the machines for multi-joint exercises that engage various muscle groups simultaneously. Think squatting, lifting, pushing, and pulling, all aimed at improving your strength, flexibility, and endurance. It’s not just about looking fit, but about being ready for the demands of everyday life: from shovelling snow to picking up your children. This is the type of training that can transform an average person into an everyday superhero.

What Should I Expect?

Our functional fitness classes last one hour and are led by our dedicated coaches. No matter your fitness level we’re here to guide you through each session and ensure that each movement is performed safely and effectively. Here’s what a typical class looks like:

  • 01.

    Warm up

    The first 10-minutes of class are dedicated to a general warm-up to elevate your body and muscle temperature and to prime the nervous system for the class.

  • 02.


    For the bulk of the class we focus on a specific movement such as squats, or bench press, or even a Clean and Jerk.

  • 03.

    Wod (workout of The day)

    This portion is a high heart-rate, higher intensity, workout that is sure to get you to sweat and burn calories. Usually it’s 8-15 minutes, but can be shorter or longer.

  • 04.

    Cool down

    If time permits we may add on a cool-down, or an accessory movement.

Capital City Athletics members performing wall ball squats
Capital City Athletics member performing a dumbbell snatch

What should I bring?

This is easy:

  • Runners (preferably training shoes over running shoes)
  • Shorts
  • T-Shirt or Tank Top
  • Water Bottle

What you don't need

(until much later and even then it's still optional):

  • Wrist Wraps
  • Lifting Belt
  • Lifting Shoes
  • Gymnastics Grips

Frequently Asked Questions

Quick answers to common questions about functional fitness and Capital City Athletics.

Can I try a class before committing to a membership?

Absolutely! We offer a free trial class for newcomers. It's a great opportunity to experience our coaching style, meet the community, and get a feel for our gym environment before deciding on a membership or committing to a beginner fundamentals workshop.

Do I need to get in shape before joining?

No need! We're here to help you get in shape. Our supportive community and skilled coaches are committed to assisting you in reaching your fitness goals, no matter your current fitness level.

How often should I attend classes to see results?

Consistency is key. Aim for at least 3-4 classes per week to experience optimal results. Our coaches will guide you in creating a workout schedule that aligns with your fitness goals and lifestyle.

I have a previous injury. Can I still participate in functional fitness classes?

Certainly! Our coaches are trained to modify exercises to accommodate various injuries and conditions. We prioritize your safety and work with you to create a workout plan that suits your needs.

I'm not very competitive. Will I feel out of place in your classes?

Not at all! Our classes are designed for individuals of all levels, and our focus is on personal progress. While some members enjoy friendly competition, others prefer a more relaxed approach. You're encouraged to go at your own pace and celebrate your achievements.

What's the atmosphere like, will I feel comfortable if I'm new and don't know anyone?

Our classes are supportive and welcoming. Many of our members started as strangers and now form lasting friendships. You'll find a friendly atmosphere where everyone, regardless of their fitness journey, is cheered on and encouraged.

3 Classes for $30 promotion

Get started with 3 classes for just $30.

*Limited time offer (ends May 31st)

Contact us

Still have questions? Reach out with the contact information below or fill out the form and a coach will get back to you ASAP!

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