Fox Den Remote

Fox Den Fitness

Functional Fitness, General Fitness, Weightlifting

Coach

Ian Aarsvold

Are you ready to take your fitness to the next level? Look no further than Fox Den Remote, our personalized programming service available through Train Heroic. Our expert coaches will work with you to develop a fitness plan tailored to your goals and abilities, all from the comfort of your own home or gym.

With Fox Den Remote, you'll get access to 4 workouts per week focused on general physical preparedness, designed to help you build strength, endurance, and overall fitness. Plus, we include a rest/active recovery day every Thursday to ensure you're giving your body the time it needs to recover and grow stronger. And with Train Heroic, you can easily view your workouts, post videos and comments, and connect with others in our community who are following the same program.

Fox Den Remote is more than just a coaching program it's a community of like-minded individuals who are dedicated to improving their health and fitness. Whether you're just starting out on your fitness journey or you're a seasoned athlete looking to take things to the next level, our supportive community is here to help you stay motivated and on track. Join us today and see what Fox Den Remote can do for you!

$25 / mo

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Increased Work Capacity

Increasing your ability to complete more work will have a positive impact on all areas of your life. Whether you want to workout harder or play with your family longer, we have you covered.

Increased Strength

With well thought out strength cycles, we will help you build Pure Strength and Functional Strength.

Increase Your Open Performance

We love to prepare the best we can for the CrossFit Open. Leading up to the open, you can expect to see an increase in focus for the strategy of movements we commonly see during The Open.

Features

Access to your coaches

Coaches are available to answer questions via Train Heroic Messenger

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow. Need feedback? Share some videos and we will make corrections!

Help Us Grow Our Community!

We are working on growing our Team and want more members just like YOU! As us about our Referral Incentives!

Delivered through TrainHeroic

Everything is offered through the Train Heroic App

Equipment

Required

Barbell // Dumbbell // Plyo Box // Jump Rope // Kettlebell // Pull Up Bar

Recommended

Rower // Assault Bike (Like Brand) // Climbing Rope

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-07-03

Warm Up

3:00 Cardio 2-3 Rounds: 5-10 Push Ups -> SA Banded Tricep Extension 5-10 Ring Rows -> Banded Pull Ups 10 Back Extension -> Hollow Rocks

Shoulder Press

3, 2, 2, 2, 3

Conditioning

02.03.23

5 Rounds: (12 Min Cap) 3 Strict Handstand Push Ups 6 Chest To Bar 9 GHD Sit Ups L3: As Prescribed L2: 3 Kipping HSPU, 6 Pull Ups, 6 GHD or 12 Straight Leg Medball Sit up L1: 3-5 A-Frame Push Ups, 9 Ring Rows, 9-12 Straight Leg Sit Ups -I'd like you to find a scaling option that allows you to complete at least 3 rounds unbroken of each movement -If you need to break movements up, shoot for 1 larger set and one smaller set, but no more than 2 sets -Minor rest between movements is key

Monday

2023-07-04

Warm Up

AMRAP (You Choose Time) 1:00 Cardio 10 Air Squats -> SA KB Front Squats 10 SA Romanian Deadlift (5R/5L) -> SL Romanian Deadlift (5R/5L) 10 SA High Pulls -> SA Cuban Press

Back Squat

5 x 3 @ 190, 195, 200, 200, 190 lb

Conditioning

02.04.23

For Time: 30 Alt. DB Snatch (50/35) 30/24 Cal Bike 30 Alt. DB Hang Clean and Jerk (50/35) 30/24 Cal Bike 30 Alt. Single DB Devils Press (50/35) 30/24 Cal Bike L3: As Prescribed L2: (35/25), 24/20 Cals L1: (25/15), 20/16 Cals

Tuesday

2023-07-05

Warm Up

AMRAP (You Choose Time) 1:00 Cardio 5-10 SA High Pull -> SA Press 5-10 SL RDL -> Hang Muscle Clean 5-10 Bird Dogs -> Dead Bugs

Power Clean

6 x 4

Conditioning

07.05.23

AMRAP8 12 Thruster (95/65) 12 Toes To Bar 12 Shoulder To Overhead (95/65) 50 Double Unders L3: As Prescribed L2: (65/45), 12 Knees To Chest, 35 DU/100 SU L1: (45/35), 12 V-Ups/Tuck Ups, 50-100 SU

Wednesday

2023-07-06

Conditioning

06.29.23-Endurance

For Total Distance: 10 Rounds: 1:00 Run @ Fast Pace (80-90% Effort) 1:00 Run @ Moderate Pace (60-70% Effort) L3: As Prescribed L2: 8 Rounds, +:45 Walk Between Rounds L1: 6 Rounds, + 1:00 Walk Between Rounds

Thursday

2023-07-07

Warm Up

3:00 Cardio 2-3 Rounds: 10 RDL -> Hang Power Clean 5-10 Push Ups -> Deficit Push Up 5-10 Ring Rows -> Banded Pull Ups

Deadlift

3, 3, 3, 3, 3, 2

Conditioning

07.07.23

AMRAP5 600/450m Row 16 Box Get Overs (24"/20") *Max DB Bench Press (70/50) w/ Remainder* -3:00 Rest- AMRAP5 600/450m Row 16 Box Get Overs (24"/20") *Max Wall Walks w/ Remainder* -3:00 Rest- AMRAP5 600/450m Row 16 Box Get Overs (24"/20") *Max DB Bench Press (70/50) w/ Remainder* L3: As Prescribed L2: 500/400m, (20"/16"), (50/35), Scaled Wall Walks L1: 400/320m, (16"/12"), (35/25), Inchworm Push Ups -I want you to go with a heavier DB than you'd typically use in a workout -Score is total reps of the Max Reps movements only

Coach

More from Fox Den Fitness

Ian Aarsvold

Owner and Head Coach. CF-L1, USAW Sports Performance Coach, Precision Nutrition L1. I have been coaching/programming CrossFit workouts for 5+ years. I have worked with Regionals and Open level athletes helping them to achieve their goals when it comes to Health and Fitness.

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FAQs

How many days per week should I do?

We program 5 workouts per week. They show up on the schedule as Monday through Friday, but you are free to fit them around your schedule. This also includes only doing the number of workouts that is appropriate for you. New to training? Go for 3 days per week!

Some of the weights listed are too heavy, should I still use them?

We write 3 levels for each workout. L1 is as prescribed "RX," L2 is considered "Intermediate," and L3 is considered "Scaled." If you feel that the weights are out of reach for you, lower the weight to an appropriate level. Having trouble choosing weights? Reach out to us and we will help!

I go to classes, and want to get better at skills. What should I do?

If you are involved in a group class currently and just want some extra work to do, Look into either Capacity Threshold Training or work 1:1 with us to define the skills you'd like to develop. You can always reach out to us if you have questions at info@foxden.fitness (There's no .com in our email)

The Proof

Heidi M

Masters Open Athlete

Verified Athlete

"Ian has guided me through complete healing of severe elbow tendonitis. He has also programmed strength/cardio/HIIT/mobility exercises for me that have enabled me (at 56 years old) to run a sub 8:00 Mile, improve stamina, and PR's in my Front Squat, Back Squat, Cleans, and Deadlift."

Ashley Lemar

Results No Matter Where You Live

Verified Athlete

"I have been working with Ian, while he coached at my current gym and remotely when he moved away. He has helped me to accomplish my first Handstand Push Ups, helped me to hit a 200 lbs deadlift, and prepare for my first CrossFit competition."

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Fox Den Remote