Wednesday, September 6th at 4pm

With Koa Fit Owner, Brenna Backe

Goals are the roadmap from where we are to where we want to be. Without them, it is easy to get lost and distracted.

We are natural doers, and rarely do we take the time to think about what we are doing and if it is leading us in a direction that we actually want to go. This leads to all action (and work) and no gain (or maybe gain we don't particularly want).

Join Brenna Backe for a roadmapping session. Using proven tools, we will explore what we want, what the timeline will be to achieve it, and how we will do it. Take the time to really think about what you want and explore how that will become a reality. 

This workshop is available both in-person at Koa Fit Studio and Online. Please sign up at least 24 hours in advance to receive the online link. This event is free and open to Koa Fit Community members and their friends and family.

Click below to sign up or email us at admin@koafitusa.com or call/text 720-428-8863.

Wednesday, September 13th

With Dr. Sarah and Dr. Lindsey from Boulder Sports Physiotherapy

Did you get a little tweak in your knee on your last hike? Maybe you have been waking up with a stiff neck? Dealing with some new aches and pains and not quite sure what to do? Ask a PT.

Dr. Sarah Zimmer, PT, DPT and Dr. Lindsey Mayer, DPT, OCS, COMT, ATC from Boulder Sports Physiotherapy will be in Koa Fit Studio on Wednesday, September 13th to answer your questions. Set up a free 20 minute consultation with either of these amazing Physical Therapists and get your questions answered. 

You must reserve a spot, no walk-ins please. There are 12 spots, so please sign up early. Appointments will be every 20 minutes starting at 4:30pm - 6:30pm. If you need to cancel the appointment, please cancel at least 24 hours in advance so we can open the spot to someone on the waiting list.  To sign up (or cancel), please email us at admin@koafitusa.com or call/text 720-428-8863.

Dr. Sarah Zimmer, PT, DPT

A Wisconsin-native, Sarah has lived in Colorado since 2017, where she has found herself continuously exploring the beautiful mountains through various activities like trail running, hiking, climbing, and road biking. Sarah graduated with her Bachelor of Science degree in Kinesiology from the University of Wisconsin-Milwaukee and her Doctor of Physical Therapy degree from the University of Wisconsin-Madison. She moved to Colorado as soon as she could in order to pursue her dream of working with an active population and high-level athletes of all ages, abilities, cultures, identities and backgrounds. Sarah is passionate about using her physical therapy expertise to treat patients in a very holistic manner - utilizing dry needling, soft tissue work, corrective exercise, and functional strength training to help patients get back to doing what they love to do. When she is not running or treating patients, you can find Sarah cooking, playing with her dog Sherman, reading a book, and spending as much time as she can with her friends and family. If you still can’t find Sarah, she is most likely cutting a major “rug” on the dance floor. She did win a Micheal Jackson moonwalking competition in 2014 – no big deal.

Dr. Lindsey Mayer, DPT, OCS, COMT, ATC

Lindsey graduated with her Bachelor of Science in Athletic Training and Doctorate in Physical Therapy from Marquette University in Milwaukee, WI. She is a Board-Certified Specialist in Orthopedics, as well as a certified orthopedic manual therapist. Prior to living in Boulder, Lindsey worked in the outpatient orthopedic setting for Froedtert and the Medical College of Wisconsin and Tennessee Orthopedic Alliance in the Nashville area. She has worked with a variety of collegiate athletes, high school athletes, military personnel, all forms of weekend warriors, and everyone in between. She utilizes joint mobilizations, soft tissue mobilization, and corrective exercise to develop an individualized program based on your needs. She is skilled in trigger point dry needling and dry needling with a neuroscience-based approach for pain management, prevention, rehabilitation, and performance enhancement. In her free time, Lindsey enjoys hiking, running, traveling, spending time with friends, and family, as well as playing around with her puppies, Ace and Allie.

Free Community Event

Monday, May 15th at 5:45pm

Do you wake up each day with little tweaks and pains? Do you always feel stiff? Do you have a hard time recovering after workouts? Do you feel tired for most of the day and feel like you have lost your "pep"? Inflammation could be your problem.

Join registered dietitian, Christine Steerman, to learn about the impact of inflammation on the body and have a discussion around lifestyle approaches using nutrition to better support your body’s recovery and your health and wellness goals.  

This event is free, but space is limited. Please RSVP to reserve your spot. Click below or call/text Nicola at 720-428-8863 to sign up. Friends and family of our Koa Fit Community are welcome to join as well.

Monday, March 13th at 5:45pm with Amy Briggs

In-Person at Koa Fit Studio or ZOOM Option just added (see bleow).

What would you like to change? Anxiety, procrastination, negative thinking, or is there a habit that you’d like to drop?  In this 60-minute workshop, transformational coach Amy Briggs will give you 3 simple self-directed neuroplasticity tools that you can practice anywhere to stop any habit or habituated thought pattern in its tracks. Learn how therapeutic memory reconsolidation helps you rewire old neural networks so that your thoughts and memories feel good and serve you. And learn a quick, easy-to-remember exercise in deep relaxation and mental rehearsal to unlock the power of your unconscious mind to enhance the change you’re creating.

About Amy:

Amy Briggs is a Boulder-based transformational coach and change worker. She helps people identify the stuff that's been holding them back so they can easily step into their own empowerment and create the life they want. She is a master certified professional coach (MCPC) credentialed through the Certified Life Coach Institute. She is currently undergoing certification from the Ethical Coaching Collective in working with the unconscious mind, using neuroscience-backed methods in brain change and memory reconsolidation as well as hypnotherapeutic techniques.

To learn more about Amy’s work, you can go tot her website: https://www.amybriggscoach.com

This workshop is free and open to the community (you do not need to be a Koa Fit client to join), but space is limited. Please reserve your spot below. If you need to cancel, please give us 12 hours notice so we can open the spot to someone else. Thank you!

Monday, January 30th at 5:15pm | IN-PERSON AND ONLINE

Join us for this FRC Special Series Class to learn the full CARs routine. CARs stands for Controlled Articular Rotations. These rotations help us both assess our movement and expand our capacity.

What does this mean for you?

• It means moving more smoothly.

• Less tweaks and pains in the joint.

• More fluidity and range in your movements.

• More power and strength.

• More protection against future injury.

The full CARs routine is something that can be (and should be) done daily. This IS your daily maintenance program.

This class will be 75 minutes. It will be held at Koa Fit Studio in-person and online via Zoom (link below). In-person is limited to 12 people. Please reserve your spot in advance by clicking below or emailing Nicola at admin@koafitusa.com

Friday, December 9th at 2:15pm

This is an FRC (Functional Range Conditioning) Special Series Class.

The squat is one of our most useful movements. From sitting down and standing up, to picking up heavy loads, to ducking, crouching, and jumping, the squat is utilized daily. Our ability to squat well is also linked to our longevity. This class will focus on the prerequisites the body needs to be able to squat, as deep as possible, and without pain or unneeded wear on the joints.

Space is limited to 12 people. This class in-person, at Koa Fit Studio.

Please sign up in advance to reserve your spot by clicking below or calling/texting 720-428-8863.

Normal, class cack rates apply.

Please cancel at least 12 hours in advance to avoid being charged.

We have 2 options this year for Thanksgiving Day. Take 1 or both!

• 9am Annual Turkey Day Workout - Join us for our Thanksgiving Day Tradition! This 1 hour class will combine a strength circuit and some cardio intervals with a dash of fun and games.

• 10:30am FRC Mobility Class - This will be a full-body class. Functional Range Conditioning (FRC) is strength training within mobility. Class will focus on improving your mobility, joint strength and control with the goal of improving your movement capabilities.

Space is limited. Please sign up to reserve your spot. Sign up below or call/text Nicola at 720-428-8863.

Both Classes are In-Person at Koa Fit Studio with Brenna Backe.

*Cancellation Policy - Due to the limited number of spots, we ask that you cancel at least 24 hours in advance to avoid being charged. Thank you

Come explore the underrated component of the core: The Pelvic Floor!

A collaboration between Koa Fit Studio and Mend Physical Therapy

Is your strength and fitness limited by your ability to stabilize? Do you feel tension in your low back and hips after pushing yourself at the gym? Do you have a hard time connecting to your breath when working out? The root cause could be the pelvic floor.

Join Koa Fit owner Brenna Backe and Pelvic Health Physical Therapist, Heather Fraebel on Wednesday, October 26th at 5:30pm for an interactive, community workshop exploring the pelvic floor’s role in strength training and fitness.

Here’s what to expect:

• 20 Minutes of movement and connection to the breath and deep abdominals.

• A presentation of the anatomy and function of the pelvic floor.

• Demonstrations and practice of utilizing the pelvic floor with common exercises.

• Open Q&A session with Heather and Brenna

This is a free event, but space is limited. Please sign up to reserve your spot and please give us 12 hours notice if you are unable to attend. We thank you in advance.

Koa Fit turns 10 this September and we want to celebrate with you! Check out the schedule below for special classes, seminars, and workshops.

• Wednesday, September 7th at 5:30pm - FREE Interactive Shoulder Workshop Book Now

Join Koa Fit owner, Brenna Backe and Megan Davis from Mend Physical Therapy for an evening dedicated to the shoulder. This workshop will include a mobility class with a focus on improving the quality of movement in the shoulder. Megan Davis, DPT will follow up with important information on keeping those shoulders healthy and will also open the floor to any questions.

• Saturday, September 10th at 9am - FREE FRC Mobility Class - Spine and Hips Book Now

This class will specifically focus on the spine and hips. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

• Saturday, September 10th at 10:30am - FREE FRC Mobility Class - Hips and Knees Book Now

This class will focus on the hips and knees. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

Classes are back!

Tuesdays at 12pm - Strong Balance In-person and Online

Thursdays at 12pm - FRC Mobility In-person Only

After the summer break, we are changing things up a little bit. We will still have classes Tuesday and Thursday at noon, but we are introducing a NEW FRC Mobility class on Thursdays.

Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities. This class will be in-person only and limited to 10 people.

Classes start 8/23/22. Sign up now to save your spot.

Spring Goal Groups

Saturdays at 9am starting April 2nd!

Looking for a way to up the intensity this Spring? Intervals added into your strength routine are a great way to develop aerobic and anaerobic capacity, heart health, and promote weight-loss.

Over the next 6 weeks, Jon Manly will be leading small Goal Groups with a focus on building a solid strength foundation while introducing different interval methods to get your heart rate up.

Choose the level of commitment your are comfortable with from 1x/week or jump in when you need an added workout.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal. We keep these groups small on purpose. We want to be able to watch and correct form, modify exercises to any level, and get to know and chat with each person. Big crowds are not our style.

How long is the series? 6 weeks with flexible options to join.

When does it meet?

Saturdays at 9am - 4/2, 4/9, 4/16, 4/23, 4/30, 5/7

What does it cost? $40-$45/session depending on the package.

You must sign up in advance to save your spot. Spots are limited to only 6 people. Please sign up early to reserve your preferred spot. If you have any issues, please email us at admin@koafitusa.com or text/call 720-428-8863 and we can assist you.

Take 1, take 'em all!

Train smart and get strong with our Goal Group Pop-Ups!

These small group (4-6 people) sessions are lead, designed, and supervised by Koa Fit trainer, Jon Manly. Get focused attention, smart programing, and support.

We keep these groups small on purpose. We want to be able to watch and correct form, modify exercises to any level, and get to know and chat with each person. Big crowds are not our style.

Upcoming Dates: Sign Up Early to Reserve Your Spot!

Saturday, 2/26 at 9am

Tuesday, 3/1 at 6pm

Tuesday, 3/15 at 6pm

Saturday, 3/19 at 9am

Package Options:

• Single Drop-in - $45

• 2 Pack - $85

• 4 Pack - $160 Save $20 when you sign up for all 4!

Do you want to lift more without putting more stress on your joints? Join Gerry Halverson for 4 weeks of BFR training. This very small group (limited to only 4 people) will train with the BFR system with the goal of improving strength while limiting strain on the joints.

BFR or Blood Flow Restriction training is one of the simplest, most effective tools to enter the strength training world. It has been proven to be an amazing tool to build more strength, in less time, with less wear and tear on the joints. (Learn More)

What’s a Goal Group? A small group of people (4) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the BFR Goal Group, it is 4 weeks.

Here are the details for the BFR Goal Group:

This class will give you the experience of working with the BFR system guided and supervised by trainer, Gerry Halverson. Class will meet for 1 hour.

What are the benefits of using BFR?

1) BFR mimics heavy weight training without the risks. BFR is a safer way to do resistance training because you can use lighter loads to achieve the same strength gains as using heavy weights.

2) BFR workouts increase Human Growth Hormone (HGH) in the body. HGH helps to build new muscle, reduce inflammation, and improve mental clarity.

3) Shorter sets. When you use BFR, muscle fatigue comes much faster. No need for longer workouts.

Wednesdays at 6pm Starting 2/16/22

Sessions: 2/16, 2/23, 3/2, and 3/9

Only 4 spots available.

I Wanna Lift!

Do you want to start using and lifting weights, but aren't sure how to get started? Do you do some strength-training, but don't really have a plan or program? Do you go to the gym to lift only to "tweak" something and have to take time off? Well, I Wanna Lift! Goal Group is for you.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the I Wanna Lift Group, it is 6 weeks.

Here are the details for the I Wanna Lift Goal Group:

This class will focus on weight-lifting form and programming. Learn how to keep your body safe and see results by training with a plan. Jumpstart your workout plan in the New Year. Be smart, learn the process, and feel confident during your next workout.

This goal group is limited to 4-6 people. It will meet for 6 weeks (see dates below). Please plan to attend all 6 sessions. Members will receive a workout plan at the end of the 6 weeks so they can continue their training on their own.

2 Options (Please select either Tuesdays or Saturdays when you sign up. You cannot combo days. Thank you.)

Tuesdays at 6pm - 1/4, 1/11, 1/18, 1/25, 2/1, 2/8 Full

Saturdays at 9am - 1/8, 1/15, 1/22, 1/29, 2/5, 2/12

Gerry enjoying the powder in B.C.

Want to get the most out of your snow season? Be prepared. Join us for our first installation of our Goal Group Series as we focus on strength and conditioning for skiing and snowboarding.

What’s a Goal Group? A small group of people (4-6) working with a trainer towards a common goal.

How long is the series? Depends on the goal. For the Ski and Snowboard group, it is 4 weeks.

Here are the details for the Ski and Snowboard Goal Group:

Join Gerry Halverson for this 4 week training series designed to get you prepared for the slopes.

Gerry's workouts are geared towards increasing your power and strength while keeping you injury-free this ski and snowboard season.

This group meets for 4 weeks on Wednesdays at 6pm starting 12/1/21. In addition to the group workouts, each participant will receive a workout plan at the end of the 4 weeks.

Sessions are 12/1, 12/8, 12/15, and 12/22. Please plan to attend all 4 sessions.

Cost: $185

Sessions are limited to only 6 people, please register to hold your space.

Thanksgiving Day - Two Options!

9am and 10:30am

Our first class filled up so quick, we added a second option at 10:30am. Join us on Thanksgiving Day for a full-body workout. Get your strength-training, cardio, and stretching in before the big feast.

Classes are limited to 10 people, so you must sign up in advance.

Koa Fit is a Vaccine Verified Facility. You must show proof of vaccine to enter the studio.

Check out the recording of this event from 9/23/21.

Join Koa Fit trainer, Gerry Halverson, for an informative workshop about BFR. Learn what it is, if it is safe for you, why it works, and the added benefits of utilizing this simple tool.

BFR or Blood Flow Restriction training is one of the simplest, most effective tools to enter to the strength training world. About a decade ago, physical therapists started using BFR as a way to get patients stronger during rehabilitation. Recently, BFR has entered the strength and fitness world as an amazing tool to build more strength, in less time, with less wear and tear on the joints.

Interested in BFR results? Click here to read the review - Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals.

Saturday, April 24th at 11:30am

Love to run, but sometimes it doesn't love you? Join Brenna Backe for an interactive workshop. We will start with targeted exercises to teach us proper engagement of muscles. Then we will move on to some running drills to help bring that engagement into our running stride.

Bring comfortable running shoes and dress to be outside. Workshop is limited to 6 people. Workshop Cost: $55

We are offering 2 classes this year on Thanksgiving! Come to one or both!

9am - Turkey Day Workout

Join us for our annual Thanksgiving Day Workout. We will be online this year, but we will still have a blast. Prepare yourself for a full-body workout full of games and challenges certain to get you sweaty and ready for the rest of the day. Sign up at least 30 minutes prior to get the link.

10:15am - Strong Balance Class

Our signature class will be offered at 10:15 so you can get your Strong On before jumping into Thanksgiving preparations. Join us for an hour of core and balance work.

This July, we want to talk about Life, Liberty and the Pursuit of Happiness. We want to know what these things mean to you? How do they flow in and out of your days, weeks, months? How do they affect your work, your relationships and your goals?

We thought this short film with John Lewis could help kick-start some thoughts.

On April 13, 2015, Rep. John Lewis, congressman and civil rights activist, gave the keynote address at Monticello's 272nd commemoration of Jefferson's birth....

We want to here your thoughts. Email us at info@koafitusa.com or share your thoughts on our group Facebook page.