F!T
High intensity interval training with no barbells and no complex gymnastics.
Class details
- Who it suits
- Any experience level
- Equipment
- Dumbbells, kettlebells, rower, assault bike
Class times
Mon
7:00am
Tue
7:00am
Wed
7:00am
Thu
7:00am
Deluge F!T
Bootcamp-style conditioning.
F!T is our high intensity interval training class. It keeps your heart rate up and leaves out barbells and complex gymnastics, so you can start at any experience level.
Class structure
What a Class Looks Like
Warm-up and mobility
You start with a dynamic warm-up and mobility work.
Conditioning
Then you work through a longer conditioning piece: dumbbells or kettlebells, bodyweight movements, the rower or assault bike, and sometimes a run.
Your coach swaps or scales any movement to fit your experience or an injury you're working around.
Coaches
The Coaching Staff
Every coach on staff, including the owners, did CrossFit on their own before coaching at Deluge.
Jake Kroenert
Owner/Coach
Christine Kroenert
Owner/Coach
Corena McWalters
Coach
Trisha Johnston
Coach
Siri Gese
Coach
Questions
Before You Start
- Do I need CrossFit experience?
No. Your coach scales or swaps any movement to fit your ability, your experience, or an injury.
- Will I lift a barbell?
No. F!T uses dumbbells, kettlebells, bodyweight movements, the rower, and the assault bike, with the occasional run.
- How is F!T different from a CrossFit class?
A CrossFit class mixes weightlifting, gymnastics, and conditioning. F!T keeps the conditioning and drops the barbells and complex gymnastics.
See CrossFit classes- Is F!T included in Unlimited?
Yes. Unlimited covers F!T, Strong, Open Gym, and CrossFit classes. You can also buy an F!T membership on its own or drop in for one class.
Pricing
What It Costs
Join F!T on its own with the membership listed here, or choose Unlimited for $165 every 4 weeks, which adds CrossFit, Strong, and Open Gym.
See all ratesF!T
Come to any F!T class.
$140/ 4 weeks
F!T Drop In
One F!T class without a membership.
$15per class
More at Deluge
Other Classes
Mon to Fri, six time slots
CrossFit
Coach-led group workouts that mix weightlifting, gymnastics, and conditioning.
Three private sessions
Foundations
Private sessions that teach the movements before you join a group class.
Mon and Wed
CrossFit Kids
The licensed CrossFit Kids program for ages 6 to 12.
Tue and Thu 7:00pm, Sat 7:30am
Strong
Weightlifting with USAW certified coaches.
Mon, Wed, Fri 9:30 to 11:00am
Open Gym
Your own program, with a coach on the floor.
Mon and Fri 11:00am
Masters 60+
Strength and conditioning for athletes 60 and up.
