We know 2 things for sure. CrossFit programming works, and each person is different.
At Notch 8, Fundamentals is our exciting introduction to the world of exercise, nutrition, weightlifting, and functional movement. It will prepare you to reach your highest possible level of fitness.
In fundamentals, you and your Coach For Life will determine your exact session plan and chart a course for success. Your goals are unique to you and the program that you are trying to enter at Notch 8. Our primary goal in these one-on-one sessions from the outset is to prepare you to join our group classes with confidence and develop a good base of strength. We will identify your own unique strengths and weaknesses, some of which are yet unknown, to hone pre-existing skills and begin to improve on the things that are holding you back from reaching your goals.
You will learn how to lift safely and efficiently with lighter weights with a focus on developing a strong technical base. We will slowly add more movements and heavier weight once you are ready. Each session will end with a met-con (a heart-pumping workout) which will allow us to measure your progress.
Under our guidance, you’ll have the chance to push yourself and put your new skills to the test. This program brings results! During Notch 8 Fundamentals, your body and your mindset will change for the better. We encourage you to take before and after pictures to help capture your transformation.
Our CrossFit classes include appropriately scaled elements of gymnastics, Olympic weightlifting, powerlifting, sprinting, rowing and jumping are all combined into one program to help you achieve your goals.
This is our most popular program here at Notch 8. You will simultaneously develop your endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. In just 3 days a week, you will develop a new found confidence in everything you do.
Every client is different. The most effective and efficient way to reach your personal goals is to have a personal plan developed with your Coach. At any level, this is the best option for those that are serious and committed to their goals. LEARN MORE Services include:
- Comprehensive assessment
- Goal setting support
- Ongoing nutrition and lifestyle optimization support
- Minimum of 1-6 custom designed workouts per week based on goals and ability
- May also include some Notch 8 group training sessions when appropriate
- Weekly review and feedback based on logged training, sleep and nutrition results
- Quarterly 1-on-1 reassessment and planning session
- Training can be done at Notch 8 or remotely
Below are some sample focus areas for Notch 8 Personalized Coaching:
- Muscle Gain / Fat Loss – Improve body composition through nutrition and lifestyle management.
- General Physical Preparedness – Focus on living a longer, healthier, more fulfilling life.
- Competition Prep – Taking GPP to the next level; focus on competition performance.
- Strength – Increase absolute strength in all squatting, pressing and pulling movements.
- Endurance – Prep for a marathon/triathlon or just improve general cardiorespiratory endurance.
- Olympic Weightlifting – Improve explosive power and technique in snatch, clean & jerk and derivative movements.
- Gymnastics – Improve body weight control and strength, anything from first pull-up to more advanced skills.
- Mobility – Improve the range of motion of all major joints; move well before moving fast or heavy.
We are open daily from 2:30 – 4:30 for open gym.
Open gym is a time for members who have graduated from our Fundamentals program who want to come in and get extra work on specific skills, stretch and mobilize, make up a class they missed, or just get in a little extra conditioning.
Nutrition is the foundation of any healthy lifestyle program. Our partners at Salute Nutrition will help you implement healthy eating, lifestyle management and incremental habit change.
- Body Composition with a clinical quality scanner
- Goal setting/review
- Journal review
- Client-specific dietary advice
- Recipe suggestions and meal planning
- Grocery shopping guidance and assistance
Notch 8 Barbell Club is a program designed around the sport of Olympic Weightlifting which is comprised of two lifts, the Clean & Jerk and the Snatch. These lifts are used in our performance program as well. Notch 8 Barbell Club is the ideal environment for anyone who wants to master these complex lifts. Here you will focus on form, technique and learn how your specific body type impacts how you lift. We are a USAW affiliate club with USAW certified coaches.
Our barbell club and competition teams treat training as a sport in and of itself, versus a tool to do other things. Both groups still have fun but train more volume during their sessions and their training is geared toward stepping onto a platform or other arena of competition. Our athletes compete in the sport of Olympic Weightlifting and other fitness competitions ranging from CrossFit style events to obstacle course races. Serious athletes use these advanced programs as a platform to take their athleticism to the next level for their sport of choice.
Do you wish your kids would do something besides stare at a screen during their time away from school?
Our youth program is the answer!
Our belief is that exercise and play should be fun and engaging for kids. We strive to create an environment where kids, regardless of ability level or athletic history, can grow in confidence and strength. Our kids and juniors programs are designed to be fun and engaging while teaching kids the basics of proper movement in a setting that they will actually enjoy staying physically active.
We offer 30 minute 1-on-1 coaching for kids to get started and then group classes after that. Our youth programs are designed specifically for kids whose parents want them to stay active and healthy without the crushing burden of taking every night and every weekend away from the family.
Class times are set to correspond with the adult classes so kids and parents can train at the same time.
Classes are 45 minutes long and guaranteed to send your child home with a smile and story to tell about how fun class was!
Get started for as low as
2x/week memberships start at
Unlimited memberships start at
FREE SATURDAY CLASS
EVERY Saturday our 9:30 a.m. class is free and open to the public! If you want to see what we are all about, that is a great time drop in! If you plan on coming in, please call or email in advance!
NOTCH 8 ATHLETICS
8131 Kingston St.
Avon, IN 46123
Hours vary by day. View our weekly schedule here.