Fox Den Fitness Remote

Fox Den Fitness

Functional Fitness, General Fitness, Weightlifting
Coach
Ian Aarsvold

We are excited to have you join our team at Fox Den Fitness. In this program, you are going to see programming that allows you to challenge yourself and push your fitness to the next level.

If you're interested in taking your fitness to the next level and want to join our Competition Team, reach out to us and we will consult with you to see if you are a good fit for the Comp Team.

benefit-image-0
Aerobic Training
Increasing your aerobic capacity 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.
benefit-image-1
Increased Strength
With well thought out strength cycles, we will help you build Pure Strength and Functional Strength.
benefit-image-2
Increase Your Open Performance
We have an emphasis on prepping for the CrossFit Open, leading up to The Open. We will have weeks prior focusing on prepping movements commonly seen in The Open.
Features
feature-icon
Access to your coaches
Coaches are available to answer questions via Train Heroic Messenger
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
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 banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-12-13

Warm Up

A

AMRAP8 1:00 Cardio 10 Push Press -> Push Jerk 10 Hollow Rocks -> V-Ups 10 Ring Rows -> 1-3 Rope Lowers

B

Push Jerk

5 x 3

Workout

C

AMRAP18 25/20 Cal Assault Bike 15 Toes To Bar (Knees To Chest) 5 Rope Climbs (3 Rope Climbs) Rope Climb Subs: -5-10 Burpee Chest To Bar (Burpee Pull Ups) -5-10 Devils Press (50/35)

Monday
2021-12-14

Warm Up

A

3:00 Cardio 2-3 Rounds: 10 SL RDL 10 Step Ups -> Goblet Step Ups 5-10 Yoga Push Ups

B

Pause Front Squat

6 x 2

Conditioning

C

Diane

For time: 21-15-9 Deadlifts (225/155)(185/135) Handstand Push-Ups (A-Frame Push Ups)

Tuesday
2021-12-15

Warm Up

A

3:00 Cardio AMRAP4 10 Romanian Deadlift 10 Med Ball Clean 10-15 Double Unders

B

Deadlift

3, 2, 1, 3, 2, 1

Workout

C

MisFit Athletics Spin Off AMRAP16 25 Double Unders 50 Wall Balls 25 Double Unders -2:00 Rest- 25 Wall Balls 50 Double Unders 25 Wall Balls -2:00 Rest-

Wednesday
2021-12-16

Warm Up

A

2-3 Rounds: 1:00 Cardio 5-10 Push Ups 10 Banded Pull Aparts 10 Romanian Deadlift -> Hang Muscle Clean -> Hang Power Clean

B1

Floor Press

5, 3, 1, 5, 3, 1

B2

Strict Bodyweight Pull-Up

6 x 7

Circuit

C

E3MOM (Until failure) 12/10 Cal Bike 10 Cleans (65/45)(45/35) -Rest Remainder- Score is total reps (comment split times of each round, if you catch them) Each round, lower cleans by 1 rep (Bike stays same) Round 2: 9 @ (95/65)(65/45) Round 3: 8 @ (115/75)(95/65) Round 4: 7 @ (135/95)(115/75) Round 5: 6 @ (155/105)(135/95) Round 6: 5 @ (185/135)(155/105) Round 7: 4 @ (205/165)(175/115) Round 8: 3 @ (225/185)(185/135) Round 9: 2 @ (245/205)(195/145) Round 10: 1 @ (265/215)(205/155)

Thursday
2021-12-17

Warm Up

A

3:00 Cardio 2 Rounds: 10 Kettlebell Swings 20' Bear Crawl Forwards + Backwards 10 SA High Pull

B

Squat Clean

3, 2, 3, 2, 3, 2

Circuit

C

For Time: 50 Double Unders (100 Single Unders) 25 Burpees (15 Burpees) -Then- 3 Rounds: 3 Wall Walks (50' Bear Crawl) 20 Dumbbell Snatch (50/35)(35/25) -Then- 25 Burpees (15 Burpees) 50 Double Unders (100 Single Unders

Coach
coach-avatar Ian Aarsvold

Owner and Head Coach

closer-image-1
closer-image-2
Your First 7 Days -Free!

Give us a chance to show you how we are going to help you become fitter than you have ever been.

Start My 7-Day Free Trial
closer-image-3
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 give 2 levels for each workout. "RX" and "Intermediate". 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 share a document that has comparable weights for different levels.
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
verified-athlete-avatar 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."

verified-athlete-avatar 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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Fox Den Fitness Remote
screenshot1
Fox Den Fitness Remote
screenshot2
Fox Den Fitness Remote
screenshot3
Fox Den Fitness Remote