Customized training. BETTER results.

CrossFit — Individualized Programming — Personal Training

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coaching for your goals. THREE WAYS TO TRAIN:

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CROSSFIT GROUP

Best for people who enjoy training alongside others and already have some experience with strength training.
Always scaled to your experience, injuries, or mobility restrictions.
A woman in a gym performing a barbell squat exercise.

Individualized programming 

A program designed just for you, with unlimited access to open gym and group classes.
Best for people who want a program built specifically for them, without needing hands on coaching every session.
Personal trainer coaching a man doing a push-up with dumbbells in a gym.

personal training

The fastest way to your goals & our highest level of 1:1 personalized coaching.
Best for beginners, injury considerations, busy schedules, or anyone who wants the fastest and most supported path forward.
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not a one size fits all gym

We do not guess where you should start. Every new member starts by talking with a coach. We will learn about your goals, experience, and limitations.

From there, we’ll give you a customized trial that makes the most sense for you, and adjust as you progress.

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A woman performing a squatting exercise with a barbell at a gym, with a man in the background also lifting a barbell.
Two men in a gym with one man standing in the foreground wearing a red T-shirt and the other man in the background doing a shoulder press exercise with weights.

GETTING STARTED

  • Step1: meet with a coach

    A free 15-minute video call to better understand your goals and the best next step.

  • Personal trainer assisting woman with shoulder stretch at gym.

    Step 2: customized free trial

    Try a class, have a personalized 1:1 consultation with a coach or have a movement screen to help you establish your fitness goals.

  • Two men at a gym. One man in a red shirt is holding a barbell, assisting or instructing the other man in a black workout tank top, who is smiling.

    Step 3: Start training

    Based on your consultation and movement assessment, we will recommend the best place for you to start at Old City. Your preferences will always be considered.

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A man and a woman are jumping and hugging in a gym, with gym equipment and other people working out in the background.

GROUP TRAINING

Coach led classes built around shared programming, community energy, and consistent structure.

INCLUDES

  • CrossFit

  • Engine (cardio focused conditioning)

  • Muscle Lab (strength and hypertrophy)

  • Ladies Who Lift

BEST FOR

People who enjoy training in a group environment and already have some experience with strength training.

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INDIVIDUALIZED Programming

A hybrid approach combining personal programming with open gym and optional group classes.

HOW IT WORKS:

  • Monthly check-ins with a coach

  • Weekly personalized programming

  • Train independently in open gym

  • Use group classes as a supplement when needed or wanted

BEST FOR:

People who want a plan built specifically for them, but do not need a coach watching every rep.

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A man with curly hair squats while holding a barbell during a workout at a gym, with a trainer or coach kneeling and observing him.

personal training

HOW IT WORKS

  • 1-on-1 personal training

  • Coaches monitor every rep

  • Programming adjusts in real time

  • Built around your goals, schedule, and limitations

BEST FOR

Beginners, rehab, busy professionals, or anyone who wants the fastest and safest path forward.

The highest level of coaching we offer and the fastest path to your goals.

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Two men shaking hands inside a gym, one holding a barbell, with a rainbow flag on the wall in the background and other people exercising.
A group of people in athletic clothing doing various stretches or yoga poses in a gym with wood walls and an American flag hanging on the wall.
Group of people performing squats with barbells in a gym.
Women performing squats with barbells in a gym.
People working out on rowing machines in a gym, with a woman in a purple top on the left, a man in a black shirt and gray shorts in the middle, and a woman in a white shirt on the right. There are black mats on the floor and American and rainbow prid
A man and woman in a gym fist bump each other, with several other people exercising in the background.

What Members experience here

Supportive coaching, clear expectations, and a community that values respect over comparison. You will always feel welcome here.

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Frequently Asked Questions

  • No. Experience helps determine where you start, not whether you belong here. Some people begin in group training, others start with individualized or personalized coaching. It’s your choice and we help you figure out what’s best for you.

  • It is a short conversation to understand your goals, training background, injuries, and schedule. From there, we recommend the best starting point and explain what the next step looks like. It’s your choice and we help you figure out what’s best for you.

  • No. We do not place people blindly. Your starting point is based on your consultation and movement assessment, not a default class schedule. If you and our coaches feel you are ready to jump right in to group than that’s what will happen.

  • Group training follows shared daily programming in a coached class setting.
    Individualized training gives you your own weekly program with regular check ins.
    Personalized training is hands on coaching where a coach monitors every rep.

    All three follow the same standards, they just differ in the level of guidance.

  • Yes. Many members move between group, individualized, and personalized training as their goals, schedule, or experience change. We encourage that flexibility.

  • Most people start with two to four sessions per week. We will help you decide what makes sense based on your goals and experience.

  • Yes, but not random. Beginners typically start with more guidance so they can learn movements, build confidence, and progress safely.

  • Yes. Open gym is available for members whose training plan includes it, especially those on individualized programming.

  • No. CrossFit is one part of group training, alongside engine, muscle lab, and other focused classes. Not everyone trains the same way.

  • Start with a discovery call. From there, we will guide you through the rest.

GET STARTED

The first step is a short conversation with one of our coaches. Share a few details below and we will reach out to schedule a call and help you choose the right place to start.