Other Services

Other Services

In addition to offering daily CrossFit classes, we provide a variety of services to our members and non-members. If you have a health or fitness goal, we have a plan to get you there!

The rates below are valid for June 1, 2024 – May 31, 2025.

Personal Training 

Are you interested in getting stronger, faster, and fitter, but you’re not quite ready for group classes? Not a problem! Our coaches can work with you 1-on-1 to get you started on your fitness journey. Personal training is also a great way to work on a specific strength or skill goal outside of the group class environment. 

  • Personal Training (30 minutes) – $52 per session
  • Personal Training (60 minutes) – $88 per session

Nutrition Coaching

Nutrition is the foundation of a fit and healthy lifestyle. Combining high intensity workouts with a well-thought-out nutrition plan is the fastest and most effective way to get the results you’re looking for! Our nutrition program is designed to create a lifelong change and has three phases to help get you on track:

  1. Phase 1 (typically 1, sometimes 2 months) – A comprehensive breakdown of your current eating habits, your goals and what we can do to help you achieve them!  This month includes a 1 hour initial consult, an InBody Scan, body measurements (optional), weekly check-ins (in person and via phone) plus text/phone access to your coach.  We’ll do everything in our power to help you create a solid foundation! Cost – $263/month.
  2. Phase 2 (typically 1-3 months) – Biweekly check-ins via phone to help guide and offer solutions as you navigate a new way of eating.  A coach will also keep tabs on your food journal and offer insights and answer questions as you refine your eating plan. Cost – $175/month
  3. Phase 3 (typically 1-6 months) – Check-ins as needed + weekly reviews of your food log.  By now, you’ve gained a great deal of knowledge and strategies to take ownership of your nutrition goals! Your coach is still here to answer your questions and offer accountability until you feel you have a complete toolkit to handle your nutrition going forward. Cost – $88/month

Personalized Programming

Some athletes come to us with specific performance goals that require personalized programming and attention. While personal training is the best way to reach these goals, another option is personalized programming. Our coaches will design workouts that will tackle your weaknesses and fast-track you towards your goals. This option requires you to have the motivation and ability to work out on your own! The standard package includes 10 workouts per month plus biweekly phone check-ins with your coach. 

  • Personalized Programming (Package of 10) $176/month for 10 workouts + biweekly check ins 
  • Personalized Programming (Package of 20)  $286/month for 20 workouts + weekly check ins 

InBody Body Composition Scan 

Our InBody Body Composition Analyzer is a professional grade device that provides a breakdown of your muscle mass, body fat, and water mass.  It also calculates your basal metabolic rate – i.e. the number of calories your burn in a day “at rest.”

  • Why should I get an InBody scan?  Regular weight scales give you one number: your weight. But weight can be misleading! We’ve all heard that muscle weighs more than fat… so as you build muscle and lose fat, the number on the scale may not respond the way you expect it to. Getting periodic InBody scans will provide you with an accurate picture of your body composition and how it is changing over time.
  • How much do InBody scans cost? $35/scan for ICA members or $50/scan for non-members. This price includes a discussion and break down of your individual results.
    • Note: ICA members who are completing a nutrition challenge may purchase a 2-scan bundle for $50. The challenge must be of a defined duration, and scans must be completed immediately before and after to qualify for this discounted rate. 
  • Do I need to fast before my scan? Yes, in order to get the most accurate results, please follow these guidelines:
    • Hydrate well the day before
    • Do not eat 3-4 hours prior to testing
    • Do not exercise 6-12 hours before testing
  • Note: We do not recommend the InBody scan if you have an electronic medical device implanted or if you are pregnant.

Teen Strength & Speed Program

ICA offers a Teen Strength & Speed program that focuses on developing strength, power, speed, and mobility in a safe and fun setting. The program instills our teen athletes (ages 13-17) with a love or working out, confidence, and knowledge that will last a lifetime! (Younger athletes may be admitted on a case-by-case basis.) Teen S&S classes are offered Monday – Thursday at 7:00pm during the school year. The most common membership option is 2 classes/week, but we also offer an unlimited membership and 1 class/week option. 

  • 1x/week (5 classes/month) – $88/month
  • 2x/week (9 classes/month) – $131/month
  • Unlimited – $196/month

The Teen S&S membership can not be used to attend our regular/adult CrossFit classes, unless approved in advance. If you have questions about our Teen Strength & Speed program, check out these Teen S&S Q&As or contact John at ironcrossathletics@gmail.com. 

Summer ProgramDuring the summer, the Teen S&S classes switch to daytime hours. We generally offer 6 sessions/week: Monday-Thursday @ 10:30am and Mon/Wed @ 7pm. Details are released in April for the upcoming summer. If you are interested in being in the mailing list, please contact John at ironcrossathletics@gmail.com.

Youth Strength & Speed Program

Our Youth program is currently offered twice/week. During the school year, we meet on Tuesdays and Thursdays from 7:00-7:45pm. (Summer 2024 schedule = Monday 7pm & Thursday 10:30am.) This program is focused on developing overall athleticism in a safe and fun setting! Kids will grow in confidence while improving their speed, coordination, strength and mobility. Strength training for this age group centers on bodyweight movements but will occasionally include dumbbells, kettlebells, medicine balls, and sandbags. There are 2 membership options for the Youth S&S program:

  • 1x/week – $88/month
  • 2x/week – $131/month
Kids should show up 5 minutes early to class wearing some clothing in which they can move freely and bring a cold drink! We do have a water cooler on site.

If you have questions about our Youth Strength & Speed program, contact John at ironcrossathletics@gmail.com.

Summer Teen Program