Core Programs

Jenn Vollman Fuels Her Performance Through Core’s Macros-based Nutrition Program

Check out CoreCrossFit competition team athlete Jennifer Vollman’s notable progress toward reaching her sports performance goals. Jenn signed up for Core’s Fuel for Performance macro nutrient-based nutrition program in September 2015.

Working with Core’s nutritionist, Teresa Hansen, she added an individually constructed nutrition program based upon daily macronutrient goals, daily meal plans, and consistent monitoring of her body composition to her already well established fitness regimen. The results speak for themselves! In a few short months, Jenn has lost 10 pounds and reduced her body fat by 3%!

If you are interested in exploring how Fuel for Performance can help you achieve your goals, send an email to info@corecrossfit.com or contact Kim Flores at kim@corecrossfit.com.



Lose It & Love It Weight Loss Challenge Kicks-off September 14, 2015


Join Our Lose It and Love It Weight Loss Challenge & Take the First Step Towards a Body You’ll Love
Do you struggle with losing weight and keeping it off?
Do you find all too often you’re back where you started?

With our Lose It & Love It Weight Loss Challenge you will learn to make lifestyle changes that will help you win the battle of the “Yoyo Effect.”  You will learn to change the way you play the GAME.
Our Weight Loss Challenge includes educational seminars to teach you about nutrition, healthy food choices, controlling carbohydrate intake and avoiding unhealthy foods. Our nutritionist will give you tools to help curb cravings. Our performance coach will teach you how your food choices can affect your mood and vice versa. You will participate in High Intensity Interval Training Boot Camp classes that will help you burn fat and increase your metabolism.

Join our Challenge and change your game. Creating a healthier lifestyle is easier than you think.
The road to weight-loss is a regimen of effort and dedication. With our excellent coaching and support team, we help you achieve results you can maintain for life.
Dont know your Body Mass Index (BMI)

Call Today! 602-254-5301

By |September 3rd, 2015|Core Programs|0 Comments

Core Performance & Mobility Extraordinaire








Meet the Coach
Fredo designs and delivers Core’s top-of-the line programming for core strength, stretch and mobility, as well as High Intensity Interval Training  (HIIT). These classes are the cornerstones of Core’s functional movement training programs – CrossFit, Olympic Lifting, Masters, HIIT and Kids@Core.

By working with Fredo you will strengthen your postural stability and improve mobility in your joints. With Fredo’s help you will learn to stabilize the body parts that should be stable, and improve the range of uninhibited movement of the parts that should move. This provides Core athletes with the knowledge and basic body stability necessary for functional movement training programs.

Without postural stability throughout the kinetic chain and healthy mobility in the joints, it is impossible to move correctly and safely, or even make progress towards your training goals. As an extra bonus, the work you do with Fredo in CP&M classes will give you a huge performance boost by increasing your strength, speed and stamina both in and outside of the gym.

Sometimes it’s hard to find a spot in Fredo’s very popular HIIT classes. Core athletes have figured out this class is the secret for burning fat, developing the cardiovascular system, and quickly improving their physique. The magic of HIIT training is that, it changes your metabolism, and athletes continue to burn fat even after class is long over.  Intense HIIT training also stimulates muscle-building hormones helping you build lean muscle mass. You can tell which Core athletes are regulars in Fredo’s HIIT classes because they are fit, lean, and incredibly happy with their results in the gym!

Because HIIT classes incorporate basic functional movements, with bodyweight or lightweight performed at your own individual level of intensity, these classes are for just […]

Competition Team Standards 2015








New Competition Team Standards for the 2015-2016 Season

If you wish to train with the team, you must complete 70% (15 out of the 22) of the standards listed below. This rule is absolute, and there will be no exceptions. The list was made according to movements that we… actually see in competitions as well as in the Crossfit Games Open.

Testing will take place from August 17th until August 31st. To give everyone who wishes to test a chance, we will set aside 10 to 15 min at the end of the classes during this time. ONLY Core Coaches may sign off on the Athlete’s Training Standards Sheet. Any signature that is not from a Core Coach will be considered invalid. Having an L1 Cert does not qualify.

If you do complete the standards, there is an expectation that the Athlete will compete in various local competitions outside of just the Open. Athletes are also expected to fight under our flag, meaning it is expected that Core Athletes will compete while wearing Core Gear.

The training schedule will be announced at a later time.

Pistols- 10x in 1 minute
HSPU- 5x Strict in 1 minute
Lateral Burpee Box Jumps 20x in 90 sec
“L” Sit- 30 seconds
Double Unders- 120 in 2 minutes
Muscle Ups- 5x unbroken/ 1 Muscle Up

Air Squats- 90 in 2 minutes
Push Ups- 60/ 40
Rope Climb- 3 trips unbroken/ 1 climb
Pull ups- 40/ 30 in 2 minutes
Sit ups- 60/ 50 in 2 minutes
Toes to bar- 15 unbroken reps

Back Squats- 1x BW/ .75x BW x 15 unbroken
2x BW/ 1.5x BW 1RM

Overhead Squat- 1x BW/ .75 BW x 3 unbroken
1.5x BW/ 1x BW 1RM

Deadlift- 1x BW/ […]

Summer Fitness Sale!

Hey Phoenix,
The summer weather sure is wonderful and we know how those long days can make one want to kick back and stay inside, especially once the A/C hits 74 degrees. Well CoreCrossFit has the cool solution to getting in shape; with 1 hour classes, 3x’s a week, you’ll obtain a summer body you’ll love.
Sign up for our ‘Summer Fitness Special’, leave your couch at home, to feel refreshed, focused and ready to take on the rest of the Summer Adventures! 😉
Right now we have a special promo for all of our fitness lovers. You can get your first month of an Unlimited Membership for $100. (Offer ends July 30th)
If you have any questions you can always contact us at: 602-254-5301 or info@corecrossfit.com
Have a great day, knowing that in a few short weeks, you will be on your way to fitness.

Mastering CrossFit at Any Age


Under the guidance of our diversely talented and very experienced coaching team, CoreCrossFit’s Master’s program has become the five-star training standard for the 35+ demographic in Downtown Phoenix. Since we released this specialized program a year ago, we have watched our athletes thrive! There have been far less joint and musculoskeletal aches and pains, strength and mobility has improved, and participants are making epic progress towards their individual wellness goals. As a result, we are committed to growing and further developing this program.

Master’s athletes may now meet up to four times a week for workouts that include supplemental strength and mobility sessions, as well as a high intensity CrossFit-style workout where movements are scaled for the Master’s athlete. We have recently added a Masters-only barbell class on Friday afternoons at 4:30. Our latest addition includes a unique set of competition standards for the Master’s athlete as well as a Master’s-specific training program for those who demonstrate proficiency in the standards and choose to represent CoreCrossFit as a competitive athlete. These standards will help prepare you for the types of workouts in the CrossFit Open and other competitive events. We are in the planning stages with our own Matt Foreman, as well as Iron Athlete founder, August Schmidt, to deliver an Iron Athlete clinic later this summer that will cater specifically to the 35+ demographic.

Our June 2015 Athlete-of-the-Month William King, is a CoreCrossFit Master’s athlete. William is a perfect example of how exercise can slow the march of time. Read about William’s accomplishments in our Athlete-of-the-Month feature.

CoreCrossFit’s Master’s program is specifically designed for individuals 35 and older. Our program includes resistance exercise to improve muscle mass; muscle flexibility training to improve blood flow, reduce injury and improve posture; joint […]

Intro. AcroYoga Workshop

We have an opportunity to host an Acro Yoga workshop here at Core on Saturday, June 27th from 9am-11am.
Acro Yoga is an awesome way to approach partner yoga.
The cost of the class is $20 per person, and we need a minimum of 15 people in order to offer the workshop!
We think this would be an excellent opportunity to try something new and test out your fitness in a low stress environment.

It is not mandatory for you to sign up with a partner, however, we recommend inviting your friends to the class to make an ever better experience!

Sign up today at the Front Desk with Ali or Dave!


View the flyer for more details or message Nathan at nathan@corecrossfit.com

Kids@Core: Summer Strength & Conditioning

We are offering a SUPER COOL class this summer for the up and coming generation!

Kids @ Core will be offering a Summer Strength Camp to youth ages 13+ on Tuesdays and Thursdays from 330pm-5pm.
It will be led by none other than Christopher Ramsey so we know these kids will grow up to be big and strong.


Dates: May 26th – July 30th
Schedule: Tuesday and Thursday from 3:30pm – 5:00pm
Who: Boys & Girls ages 13+
Cost: $169 for all (10 weeks) or $10 per drop in class

As many of you know, our Kids @ Core program is a non-profit program and in order for us to continue to provide excellent programs and opportunities for our members we need to reach out for support from the community. As such, we are looking for ten (10) sponsors at $150 per sponsor to help support our Summer Strength/Summer Kids @ Core program. These sponsorships will help cover the cost of coaching fees, equipment and supplies for the camp. Don’t forget, all donations to our non-profit program are tax-deductible! Please visit http://kidsatcore.org/ to support our kids this summer.

Thank you Core Nation and supporters!

If you have further questions, please email Nathan Weamer at nathan@corecrossfit.com

Train to Be 6:6 with ‘Barbell Savvy!’

‘Barbell Savvy’
A training program that emphasizes the development of the classic Olympic Lifts; Snatch and Clean & Jerk.

All-inclusive training that will assess technique and strength in a deliberate, progressive way.
Core CrossFit realizes there is no ‘one size fits all’ approach to weightlifting and technique and strength development.
Our purpose is to build an individual’s technique and strength within a group dynamic.


This Semi Personal Training program is available in packages of eight (8) to twelve (12) sessions a month at $310 (8) and $420 (12).

Class times are Tuesday, Wednesday and Thursday 1:00pm – 2:00pm. (Exclusive to 5 members: Sign up today!)

It will improve technique and basic strength for the classic Olympic Lifts; Snatch and Clean & Jerk. Become ‘Barbell Savvy’ this summer! Come in and sign up today!

Contact Nathan Weamer at nathan@corecrossfit.com for call 602-254-5301 or more information.


Get Wicked Strong with ‘Stoked & Yoked!’

A training program that emphasizes the development of the ‘Big Three’ Weightlifting movements; Squat, Bench Press, and Deadlift.
All-inclusive training that will assess technique and strength in a deliberate, progressive way.
Core CrossFit realizes there is no ‘one size fits all’ approach to weightlifting and technique and strength development.
Our purpose is to build an individual’s technique and strength within a group dynamic.

This Semi Personal Training program is available in packages of eight (8) to twelve (12) sessions a month at $310 (8) and $420 (12).

Class times are Tuesday, Wednesday and Thursday 2:00pm – 3:00pm.  (Limit 5: Sign Up Today!)

It will improve technique and strength for the ‘Big Three’; Squat, Bench Press, and Deadlift.

Get ‘STOKED & YOKED’ this summer and make serious gains! Come in and sign up!

Contact Nathan Weamer at nathan@corecrossfit.com for more information.