“CrossFit Moms” Prenatal & Postnatal Group Class


What is the point of this program/service?

  • This program is tailored specifically for pregnancy and postpartum. Over the course of 6 weeks, moms will learn proper alignment, postural awareness, breathing techniques for their bodies, and how to engage core & pelvic floor.  This course emphasizes how to transfer these strategies to their exercise goals and lifting techniques. We will practice mindful movement and complete strength and conditioning workouts each session modified appropriately for each mom.  Each workout will be slightly different than the next, gradually building from week to week.

  • We welcome those who are just beginning their workout journey as well as the seasoned athlete. And remember, postpartum is forever – so whether you do this work one, three, or thirty years from birth - it can still be extremely beneficial!


Why did I feel compelled to create it?

  • There is so much conflicting advice for new moms out there in regards to what they should and should not be doing. How can a complete stranger tell you what you should or shouldn’t be doing without some type of assessment? We are here to help navigate that space by helping you create the strategies necessary for your body.  We refer out to Women’s Health Physical Therapists when needed and work as a team – as YOUR team! 

  • From my experience navigating the prenatal and postpartum world, I’ve found there is no clear answer for what we should and should not be doing; it all boils down to these two words... IT DEPENDS!  Our workouts, training, lifestyle and prior training history can all have effects on what we will need to do during our pregnancy and postpartum period. 

  • This is why we coach each mom and help develop strategies that can work for her and her continued progress in and out of the gym.

  • There are NOT a lot of options for moms who wish to continue to safely workout and strength train both prenatally and postnatally. 

  • You cannot assume that you can continue to do what you’ve always done! There are specific strategies and ways to minimize injuries and symptoms. We want to teach you this!

  • Some of us (eh hmm.. me too) have athlete brain – where we need some guidance and coaching to stay in our own lane and do what is best for our own bodies, regardless of what everyone else is doing.

  • Community – a community of like minded individuals is crucial during this season in a woman’s life. There is nothing quite like working out with other women who just “get it”. We are here for you!

What outcomes can they expect? What will they achieve with you?

  • Learn optimal postures for pregnancy and postpartum to prevent unnecessary symptoms in pregnancy and help to heal postpartum (think Diastasis Recti, incontinence, back pain, pelvic pain, pelvic organ prolapse, etc).

  • Learn how to breathe through movements using a variety of techniques.

  • Rehab body and gain strength to be able to crush daily functional movements!

  • Learn how to adapt CrossFit, Lifting, Running, or other exercise for your prenatal and postpartum body and its specific needs.

Why is this program/service needed?

  • As the pendulum swings from “DON’T LIFT HEAVY to DO WHAT YOU’VE ALWAYS DONE”, moms need a safe space to develop strategies and feel safe discussing lifting, CrossFit, running, and athletic activity in a safe and pain free way. We aim to bring that pendulum back to center, which has been extremely effective for us when training moms. Instead of an “all or nothing” point of view, we aim to figure out what will work best for each individual mom.

  • Moms can benefit from having their own class with specific coaching and programming to ensure they are healing properly and progressing as they wish.

  • Build a solid base and foundation to continue other athletic pursuits or lifting, CrossFit, LIFE, etc…

If people don’t do this, how will they continue to struggle?

  • Once postnatal, building a solid foundation is crucial to staying pain free and progressing on your athletic journey.

  • We frequently hear from moms who are 4-6 years postpartum who still have painful postpartum symptoms such as low back pain, diastasis recti, incontinence, and even pelvic organ prolapse. We are here to help you heal initially so you don’t end up spending years not feeling like yourself!

  • And by the way, we’ve found that even if you start 4-6 years (or more) postpartum, our training has still been very effective and helpful for these moms! There is no better time to start than now.

Who EXACTLY is this program right for?

    • Pregnant

    • Postpartum

    • Athlete

    • Non-Athlete

    • CrossFitter

    • CrossFit Enthusiast

    • Women who LOVE to train! 

    • Women who love to learn, get better, and see/feel progress in their bodies!

    • Women who have patience and understand the importance of practice!

Who is this program NOT for?

    • This is NOT a weight loss program (although that might be a potential side effect, it depends on the person!).

    • We do NOT give out food prescriptions or meal plans.

    • This is NOT a GET YOUR PRE-BABY BODY BACK program. We understand that your body is forever changed by this amazing experience, and we are here to help you learn as much as possible and appreciate this wonderful masterpiece that is….YOU!

    • Someone who wants IMMEDIATE results. This takes hard work, patience, time, and practice! 

    • Dudes and hubbies (unfortunately, this class is for ladies only!)


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