Fountain City Fitness

Kicking off Summer Strong 💪

Congrats to our June Committed Club for keeping their fitness a priority when the pool and vacations are calling!

Friends, Neighbors, Random internet people who follow us:
Waldo Cafe closed their doors this morning.

In my six years as owner at FCF, this is the third time the Cafe has changed hands next door. And this morning, standing in the parking lot early like I do most days, I found myself thinking about a few things.

First: small business ownership is brutally hard. I've had a small relationship with the owners there, mostly just passing looks under the overhang on the really tough days. There's a certain nod between small business owners that says "I get it." Every morning, I'd park next to Robin, the opening server, at 4:45 AM, heading into our respective jobs, both ready to serve this community. I'm going to miss that, and her.

Second: I'm grateful.
Genuinely grateful.
Not everyone gets to build something in a neighborhood that actually supports it. Brookside and Waldo choose local over chains, and that matters. I don't stress about my bills getting paid at the end of every month. That's not guaranteed for everyone trying to do this. I know how lucky that is.

Third: Losing one business changes everything. Every Friday after our morning class, we'd take a group of athletes over to Waldo Cafe for coffee. It became ritual. Some weeks (most weeks) there are more ex-members there than current members. It became so meaningful that my teenage son started waking up early to come along. That's the kind of thing that happens when a community actually works, when small businesses feed each other, literally and figuratively.

So as I wish both the old and the new owner well, I want to say this:
I'm proud to still be here. I'm proud that FCF has become a staple in this corner of Waldo. And I'm committed to being exactly what Brookside and Waldo have been for us: a place that shows up, that serves, that cares about the people around it.

If you haven't been by the gym, come check us out. Better yet, come build something with us. That's what this neighborhood is about.

CrossFit.
Hyrox.
Apex... ATHX... Spartan... DEKA...

We're IN the industry and it can be hard to keep track!

If you're confused by where to start, the answer is this: the basics. Learn to squat, learn to press, pick things off the ground (including yourself), move from point A to B.

At the heart of ALL these fitness regimens is the tried and true method of Strength & Conditioning. The rest is just how you implement it.

At FCF we take the guesswork away.
Step 1: Come in for a No Sweat Intro, a 30 minute conversation with a professional coach about where you're at and where you'd like to be.
Step 2: Get a program built for your needs. The coach knows your background, your concerns, your goals, and tells you exactly what to do and how to do it.
Step 3: Live your best life.

Trademarks will come and go, which is why our mission is to professionally coach PEOPLE, who will never go out of business.

Sign up for an NSI here:
https://api.grow.pushpress.com/widget/bookings/intro-appointment-bb211962-9c3d-4213-83e8-d3a8debcf137/nosweatintro

Come hang out with us THIS Saturday, 6/20 for a slew of good offerings:

8 AM - Yoga w/ Coach Aly

7 & 9 AM - Partner Workouts for Saturdays all Summer long

10 AM - Coaches Development: Open to ANYONE looking to better understand intended stimulus of workouts and what a good specific warm-up looks and FEELS like

See you there!!

"Jesse" showed up to class nervous about doing a push press.

She'd done them before - sort of. But something never felt right.

Coach walks over mid-set, watches one rep, and says: "Your weight's in your toes. Push through your heels and feel what happens."

She adjusts. One rep. Everything changes.

Suddenly the movement makes sense. Her legs are powerful. Her shoulders are stronger. She finishes the set with confidence.

That's what happens in every class at FCF and with every person who is "Jesse".

You don't just show up and work. You get coached through it. You learn why the movement matters. You feel the difference when you get it right. And next week, you remember.

That's the difference between a workout and actual change.

🚨 SUMMER SCHEDULE IS HERE 🚨
And we've added some fun new class types!

Introducing:
💪 FCF STRENGTH
Summer of Bench Press and Arm Farm. The pool never looked so strong.

🏃 FCF HYBRID
Get that cardio mixed in with your weights for a longer effort, lower skill, plenty of sweat

🏋️ FCF60 / CrossFit
A special 10 week summer programming block with all the classics. Barbells galore, classic CF Benchmark WOD's, and a super focus block of core work to make those Fall Gymnastic goals a breeze.

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Don't forget about our staples:
-Small Group (1:4) Training
-Personal Training (1:1)
-Legends (55+)
-Teens Strength/Speed & Agility

We're kicking off summer with three free events next week - and they're open to everyone.

You don't need to be a member. You don't need to be "in shape." Just show up.

Tuesday 5/26 at 6pm - WTF is HYROX?
I'll break down what HYROX is for anyone curious about a cardio-based fitness race. Info session only, no workout. We're also building a group to head to Nashville for a race in December if you're interested.

Wednesday 5/27 at 6pm - Bike Ready & Ride
Luke (former Trek Store GM and bike expert) will make sure your bike is set up correctly and talk through different kinds of riding you can do this summer. Then we'll do a short 20-30 minute ride together - no one gets left behind. Kids and families encouraged. Bring your bikes.

Thursday 5/28 at 6pm - Summer Nutrition Tips
Coach Clara will help you navigate summer eating without overthinking it. How to pack snacks for the pool. What to choose at the BBQ. Come with questions.

All three are free FOR ANYONE. Members sign up in the app or just show up.

Every year, thousands of athletes take on Murph in different ways: with a vest, without one, partitioned, scaled, modified, partnered, or for the very first time.
And all of it counts.
Because Murph was never meant to exclude people.
It was meant to bring people together.

If this is your first Murph, here’s the most important thing to understand:
You do not need to “earn” your way into participating.
You do not need to finish Rx’d.
You do not need to go unpartitioned.
You do not need to chase someone else’s pace.

You just need to approach it with intention.
Start with a strategy.
Control your first run.
Partition the reps early.
Protect your grip and shoulders.
Break push-ups before you have to.

Most athletes move through Murph more successfully with manageable sets than by trying to hold onto large chunks for too long.
And if needed: scale it.

Reduce volume.
Modify movements.
Partner with a friend.
Remove the vest.

In CrossFit, scaling is not a lesser version of the workout.
It’s how more people get to experience it together.
That’s what matters.
Not your finish time.
Not whether you wore a vest.

What matters is showing up with your community and taking part in something bigger than yourself.

Murph - Monday at 8:00 AM

If you've never done it, Murph is a Hero workout honoring Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. It's one mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run.

It's brutal. It's humbling. And it's one of the most meaningful workouts you'll do all year.

This isn't about your time or proving anything. It's about remembering someone who gave everything - and testing what you're capable of in the process.

We'll have scaling options for everyone. First time? We'll walk you through it. Done it before? Come push yourself again.

Monday, 8:00 AM. Show up and honor the sacrifice.