CFMNL is a fitness and lifestyle program based on functional movements. Functional movements mimic everyday action (pushing, pulling, climbing, squatting, picking things off the ground, etc.) The CFMNL program emphasizes on the use of variations of functional movements executed at high intensity.
CFMNL is for everyone simply because of the nature of the movement. Functional movement is organic, multi- jointed and natural. Learning the techniques of functional movement will serve to only help you move better and achieve proficiency in the execution of your daily tasks. Continuous training of the CFMNL program will see you achieve the ability to move greater loads over longer distances over shorter periods of time. In essence, expect to be, among other things, faster, stronger and more efficient.
The science is in the program is evidence based fitness; its results are measurable, observable and repeatable. CFMNL’s aim is not to specialize. Its movements are constantly varied and functional to build the athletes competency to prepare for any physical contingency.
Our programming is built on three disciplines – Gymnastics, Olympic lifting and metabolic conditioning. Unlike other workouts, CFMNL works the three metabolic pathways (oxidative aka aerobic, glycolytic and phosphagen) simultaneously, eliciting a stimulus and adaptation that is unmatched by any other program to date. The science is in the program. The magic is in the movement.
Learn from our certified trainers the techniques on executing these movements and watch as the science of the program take you to a new level of fitness.
The minimum age for CFMNL is 17 years old.
CFMNL is a strength and conditioning program which is based on the acquirement of skills and knowledge of techniques and body mechanics. Expect to learn new skills and movements on a regular basis. As coaches, we put back the art of teaching back into training, we demonstrate commitment, passion, diligence, support and motivation towards you and your fitness goals. Its like having access to personal guidance at a fraction of the cost of a boutique gym.
We accept cash and credit card. We will not bill a lump sum amount. If you pay by credit card, we will auto debit every month. If you pay by cash and decide to go long term, you must pay at least two (2) months in advance.
Fundamental Classes are a great and non- threatening way to start. It is especially useful for a newbie because the session is time devoted to teaching the fundamental movements used in CFMNL. These one hour sessions that focuses solely achieving competency in the execution of the movements which will allow you to confidently and safely join a group class and perform the WOD (Workout Of the Day).
The purpose of the Fundamental Classes is to ensure that you have the skills to safely engage in a group class. If you feel that you have knowledge of the 9 fundamental movements (Air Squat, Front Squat, Overhead Squat, Deadlift, Sumo-Deadlift High Pull, Shoulder Press, Push Press, Push jerk, Medicine Ball Clean), call us for an assessment by one of our Coaches to be exempted from the Fundamental Classes. You should be able to demonstrate proper technique and required range of motion to our Coaches to qualify for an exemption.
CFMNL is centered on three disciplines. They are gymnastics, Olympic lifting and metabolic conditioning. Collectively, movements are hand picked and a system of programming have been devised using these movements to help the athlete elicit the best results in terms of building strength, stamina, cardiovascular endurance, flexibility, speed, power, agility, accuracy, balance and co- ordination.
CFMNL believes that true fitness is one which encompasses the 10 general physical skills above. Over 500 movements have been identified across these three modalities. We are confident that there are enough options for variations to accommodate even the most discerning of athlete, especially so if their intention is to attain a broad, general and inclusive fitness centered on functional movements. After all, the needs of an athlete vs. our grandparents vary by degree and not kind. CFMNL is designed for all, regardless of age and gender who are interested in achieving optimal fitness through the use of varied and functional movement.
Stagnation occurs in the absence of noticeable stimulus to the body. CFMNL programming is constantly varied to ensure the body experiences constant stimulus to encourage change.
Longer doesn’t mean better. CFMNL programming is designed to help the athlete achieve a broad, general and inclusive fitness through the use of varied, functional movements with intensity as the key to achieving the results you seek. A class lasts no longer than an hour – a small investment of time towards better health and fitness.
Are there different workouts for male and females?
We have scaled down versions of a workout for all who feel they might struggle with the prescribed workout. However, the movements for all will be the same. Remember that the needs regardless of age, gender and fitness background vary by degree and not kind.
Definitely, we emphasize on achieving efficiency of technique and safety above all else. Expect to spend a considerable amount of time on building solid foundation blocks based on technique before contemplating on including intensity to your workout. Come with a willingness to learn and you will quickly discover how CFMNL is not only useful but fun at the same time.
One of the reasons that CFMNL is suitable for all is its scalability. When engaging a WOD (Workout Of the Day), pick the suitable weights or substitutes do-able for you if the prescribed seems a bit all too much. Unsure of what the substitutes are, don’t worry, our Coaches will help you along with that.
Yes. Come in 10-15 mins before class. At CFMNL you can also use our foam roller (or PVC pipe) to release those tight muscles. This method is called a myofascial release and we have found this to be very effective in reducing injury and increasing range of motion and flexibility. Please come 15 minutes before class to foam roll. Failure to comply will result in punishment. See gym rules.
Wear comfortable clothes that you can train in and shoes that are suitable for cross training. A lot of people wear a flat-soled shoe for the strength-based sessions and a cross-trainer or running shoe for the other sessions. Bring a water bottle and towel.
You can pay per class if you would like to squeeze in a session or two during your short visit. For longer durations, choose the appropriate package that works for you.
Functional movement is the engagement of universal motor recruitment patterns. That means these movements are natural as they are safe and effective. The mastery of functional movement will allow the body to move better and prepare itself to face physical contingencies life might throw at you.