What We Offer At LCCF

CLASSES AND COACHING

Community Fitness Classes

Our COMMUNITY FITNESS CLASSES are group strength and conditioning classes.  Our class programming utilizes CrossFit methodology to encourage excellent movement mechanics in metabolic conditioning, calisthenics, plyometric or ballistic training and weightlifting and throwing modalities.  Our thoughtful class programming and coached sessions focus on helping every athlete attain well-rounded fitness and sustainable health. 

Open Gym Sessions

Our Open Gym sessions provide unstructured time at LCCF to use any of the gym equipment.  Access the barbells and bumper plates for strength and weightlifting training.  Use the pull-up bars, gymnastic rings, and gym floor space to improve stability, strength, skills and coordination in calisthenics movements.  Practice jumping, plyometrics and ballistic skills using the plyometric boxes and agility ladder.  Train weightlifting and throwing skills using the barbells, kettlebells, dumbbells, medicine balls, sandbags and strongman equipment.  Athletes can develop and follow their own programming, can use the LCCF daily gym programming or can purchase specific programming from LCCF for the Open Gym sessions.


Buffalo Head Barbell Club

Buffalo Head Barbell Club is the only USA  Weightlifting registered barbell club in Addison County.  Our athletes train together on Mondays and Saturdays and during Open Gym times throughout the week.  Barbell Club athletes learn, practice, train and compete in the sport of Olympic Weightlifting.  Our Barbell Club programming focuses on the Olympic lifts, the Snatch and and the Clean and Jerk.  Athletes in our Barbell Club follow personalized programming from our Head Coach with a focus on competing in USA Weightlifting sanctioned meets.  Everyone is welcome to join our Buffalo Head Barbell Club and commit to learning and growing in the sport of Olympic Weightlifting.

Personal Training Sessions

We offer personal training or one-on-one sessions with athletes who have specific training goals or who want individualized coaching.  Our coaching staff are experienced and certified USA Weightlifting and CrossFit trainers.  Athletes who commit to the strength and conditioning sessions with LCCF trainers will see measurable results toward their stated goals.  We assess progress in each session and provide unique training sessions tailored to the goals and needs of each athlete.  We are dedicated to helping you achieve your best fitness with safe, efficient and effective training plans.

Personalized Programming

We offer personalized programming for athletes with specific training goals.  Athletes can follow their personalized programming at home or at Open Gym sessions at LCCF.  Personalized programming is developed for each individual athlete by our experienced and certified coaches. With LCCF personal programming, athletes have access to coaching feedback and communication and are assessed regularly.  We want to see you reach your goals and we will measure progress toward those goals frequently.  Our personal programming offers safe, efficient and effective training plans for our athletes.   

General Programming

We also offer general programming for specific skill and strength development goals.  Improve your pull-ups, increase your squat strength or maximize your VO2 max with our pre-written monthly programs.  Will LCCF general programming athletes have access to coaching feedback and communication.  Our programming includes regular assessments and evaluations so that you can track your improvement toward your goals.  These safe, efficient and effective training plans help athletes increase capacity and skills in a distinct fitness focus modality or movement.

Free Trial Month Membership

First, we have a FREE TRIAL MONTH MEMBERSHIP.  We want to welcome you to Little City Community Fitness so that you can begin working toward your fitness goals right now.  Our Free Trial Month Membership is an Unlimited Membership that gives you access to attend any of our Community Fitness classes or our Open Gym sessions.  Here is a link to sign-up for a Free Trial Month:

Free Consultation and Movement Assessment

If you are unsure of your fitness goals or how best to begin at LCCF, we can meet with you individually for a free 45 minute consultation and movement evaluation.  We can discuss your movement history and your current fitness interests while we orient you to our Little City Community Fitness space.  Our consultation will give us the opportunity to determine the best next steps for you.  Together, we will create an effective plan for your fitness training.  Our plan may include Personal Training sessions, Community Fitness classes, Personal Programming and/or General Programming. Contact us TODAY to schedule your Free Consultation.


MODALITIES

  • Metabolic Conditioning.

    Metabolic Conditioning refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. Generally, all out efforts of two minutes or less are anaerobic while efforts lasting more than several minutes are aerobic. Using long, medium, and short time domains, along with variation in movement and loading, we are able to elicit the most effect possible response from all 3 of the energy pathways.

  • Calisthenics.

    Calisthenics is defined as; gymnastic exercises to achieve bodily fitness, grace of movement, and increased proprioception. Examples of callisthenic movements you can Expect to see at LCCF would include: Push ups, Pull ups, Sit Ups, Lunges, Ring Rows, Planks, Pistol Squats, Toes To Bar, Rope Climbs, etc. it is our belief that a large part of maintaining a long, healthy, and happy life is maintaining independence into your later years, and a part of that is being able to push yourself up off of the ground if you were to for any reason fall, or to always be able to stand up out of any seated position with out assistance. This is why we believe a baseline of callisthenic strength is crucial to all people, and why we seek to offer the proper level of exposure to callisthenic stimulus, based on each athletes personal goals and skill set, weather you are new to this style of training or you are a seasoned athlete, we will be able to help you develop your strength and skills in all facets of body weight movements.

  • Plyometric/Ballistic Training.

    In Plyometric and Ballistic training our main focus is rate of force development, and the brains neurological connection to the feet, quite literally increasing the speed of which signals from the brain reach the muscles in the legs, based on reactive stimulus in the feet/hands and joints. Put simply, the goal is to develop explosive power, have better reaction time, and increase coordination/proprioception.

  • Weightlifting & Throwing.

    Using our bodies to move external weight is a quintessential aspect to life, and in the gym can be as basic or as complex as you would like it to be. We focus heavily on strength sport modalities in our training, including Powerlifting, Olympic Weightlifting, “strong man”, kettlebells, and even some “body building” to promote healthy strong joints. Our focus through all of these modalities is strong efficient positions, with a large emphasis put on our main goal through all exercises, SAFETY. We also offer individualized Weightlifting programming for anyone from the beginner hobbyist, to the serious athlete with Olympic dreams, let us help you develop your skills to accomplish your goals.