Programs - CTOWN
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This page is a great page to explore the diversity of programs offered at CTOWN. Don’t be overwhelmed and think that you have to make a decision or figure out on your own the best fit for you. When you schedule your completely free 1-on-1 session and we have our consultation your Coach for Life will make specific recommendations that fit your budget, schedule and goals. For now, take a look and see what makes CTOWN so different. Our diversity has made us the largest functional fitness community in all The Land!

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Fundamentals

CTOWN Fundamentals is our exciting introduction to the world of exercise, nutrition,  weightlifting, and functional movement. It will prepare you to reach your highest possible level of fitness. You and your coach will determine your exact session plan at your first meeting. Each person and their goals are unique so your personal Fundamentals path with be created just for you, your goals and the program that you are trying to enter at CTOWN. 

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Our primary goal in these one-on-one or small group sessions is to prepare you to join our group classes with confidence and a good base of strength. We will identify your own unique strengths and weaknesses, some of which are yet unknown, to hone preexisting skills and begin to improve on the things that are holding you back from reaching your goals. You will also be matched up with a Coach for Life who will be your fitness and lifestyle mentor. You will learn how to lift safely and efficiently with lighter weights with a focus on developing a strong technical base. We will slowly add more movements and heavier weight once you are ready.

Each session will end with a metcon (a heart pumping workout) which will allow us to measure your progress. Under our guidance, you’ll have the chance to push yourself and put your new skills to the test. This program brings results! During CTOWN Fundamentals, your body and your mindset will change for the better. We encourage you to take before and after pictures to help capture your transformation.

 

Health and Performance Group Coaching

In CTOWN Health and Performance classes, elements of gymnastics, Olympic weightlifting, powerlifting, sprinting, rowing and jumping are all combined into one program to help you achieve your goals. This is our most popular program here at CTOWN. You will simultaneously develop your endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. In just 3 days a week, you will develop a new found confidence for everything you do.

 

FitCon Group Coaching

Love fitness and being active but could do without the barbell work? CTOWN FitCon is a comprehensive, high-intensity training program designed to get you in the best shape of your life FAST, regardless of your current ability. Led by our expert coaches, you will be guided through a dynamic, multi-part workout (never the same twice) to build strength, speed, and endurance using a high intensity functional fitness model. By excluding some of the more complex barbell and gymnastics movements the CTOWN FitCon program allows you to get maximum results, without being restricted by the higher skill movement patterns and sequences.

 

Open Gym

Open gym consists of practice and workout sessions that are self-guided. Most often athletes are following specific programs either designed or provided by CTOWN or authorized by us. Open gym can be used for a variety of purposes include full program implementation or accessory program work. The focus can be on strength, conditioning, technique, mobility or other areas that are part of an athlete’s goals and strategic plan.

 

Strength for Endurance

SFE helps you get stronger. Without question, overall strength gains are the key to maximizing your results. SFE introduces a basic set of barbell weightlifting movements to you with a specific focus running in 6 week cycles. The changing focus keeps thing fresh and new but gives you enough time to start to feel really comfortable working with the barbell. Each class consists of warm-up, strength training, metabolic conditioning and a suggested cool down. Your sweat angel on the floor will be proof of your attendance.

 

Off Peak Access

Let’s face it – convenience and flexibility are often the keys to successful adherence to a program and to achieving one’s goals on time. Through the combination of Open Gym and Off Peak Access, CTOWN is the only gym of its kind in the Cleveland area to fully support athletic and fitness goals through our hybrid model of group, individualized and personalized programming and coaching and flexible facility access. We offer 24/7 access to our facilities for screen and qualified participants. As always, your safety is a top priority in all that we do.

 

Personalized Coaching

Every client is different. The most effective and efficient way to reach your personal goals is to have a personal plan developed with your coach. At any level, this is the best option for those that are serious and committed to their goals.

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Services include:

  • Comprehensive assessment
  • Goal setting support
  • Ongoing nutrition and lifestyle optimization support
  • Minimum of 1-6 custom designed workouts per week based on goals and ability
  • May also include some CTOWN group training sessions when appropriate
  • Weekly review and feedback based on logged training, sleep and nutrition results
  • 2 training video reviews and feedback per week
  • Quarterly 1-on-1 reassessment and planning session
  • Training can be done at CTOWN or remotely

Below are some sample focus areas for CTOWN Personalized Coaching:

  • Muscle Gain / Fat Loss – Improve body composition through nutrition and lifestyle management.
  • General Physical Preparedness – Focus on living a longer, healthier, more fulfilling life.
  • Competition Prep – Taking GPP to the next level; focus on competition performance.
  • Strength – Increase absolute strength in all squatting, pressing and pulling movements.
  • Endurance – Prep for a marathon/triathlon or just improve general cardio respiratory endurance.
  • Olympic Weightlifting – Improve explosive power and technique in snatch, clean & jerk and derivative movements.
  • Gymnastics – Improve body weight control and strength, anything from first pull-up to more advanced skills.
  • Mobility – Improve the range of motion of all major joints; move well before moving fast or heavy.

Nutrition Services

Nutrition is the foundation of any healthy lifestyle program. Our coaches work with a Registered Dietitian to implement healthy eating, lifestyle management and incremental habit change.
 
Services include:
  • Body Composition with a clinical quality scanner
  • Goal setting/review
  • Journal review
  • Client specific dietary advice
  • Recipe suggestions and meal planning
  • Grocery shopping guidance and assistance

 

Physical Therapy

At CTOWN, we’re dedicated to helping our athletes in all aspects of health and wellness. Personalized physical therapy programs are a key component in maintaining optimal musculoskeletal health.

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Here are a few of the services we offer in-house:

  • Physical Therapy Evaluation: Utilization of orthopedic, neurological and functional testing to properly diagnose musculoskeletal impairments or injuries.
  • Functional Movement Screen: A functional movement screen (FMS) is a series of 7 movement patterns used to assess injury risk, motor control and muscle/joint imbalances to enhance athletic performance.
  • Mobilization and manipulation of the spine and extremities: Mobilizations and manipulations are manual therapy (hands-on) techniques utilized to improve joint mobility or restrictions, decrease pain and ensure proper alignment of the spine.
  • Dry Needling: Dry Needling is a Western approach to acupuncture and trigger point therapy. The technique utilizes thin, solid filament needles that are inserted into active myofascial trigger points or pathological tissue to promote tissue healing, improve muscle function, decrease myofascial adhesions and improve tissue mobility.
  • Soft Tissue Mobilization/Graston: Soft tissue mobilization is the manipulation of soft tissue including fascia, muscles and other connective tissue which restrict range of motion and produce pain.  Graston is type of soft tissue mobilization that utilizes tools to breakdown adhesions and scar tissue.
  • Corrective Exercise: The utilization of therapeutic exercises to ensure proper loading of tissues, improve motor-control, increase strength and stability and restore proper biomechanics.

These services are available at CTOWN or at one of our two partner locations in Ohio City and Strongsville.

 

Combatives

CTOWN Combatives is all about turning your body into a force of powerful confidence, self-defense, and situational awareness.This class is a blend of many tutelages, styles and lineages of martial arts and is designed to teach you how to keep yourself and those you protect safe in a bad situation. We highly recommend this class for all of our CTOWN members.

 

Weightlifting

CTOWN Weightlifting is a program designed around the sport of weightlifting and specifically the clean and jerk and the snatch. These lifts are used in our performance program as well. CTOWN weightlifting is the ideal environment for anyone who wants to master these complex lifts. Here you will focus on form, technique and learning how your specific body type impacts how you lift. We are a USAW affiliate club with USAW certified coaches.

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