All In One Strength & Conditioning/CrossFit AIO

Friday nights at AIO just hit different ⚡️

Coach Lucas is hosting an Olympic Lifting Night on Friday, June 19th starting at 6:30 PM — and whether you’re experienced with the lifts or just want to be part of the energy, this is for you.

Expect big lifts, loud cheers, friendly competition, and a really fun night with the community.

All members are welcome to join.

Sign up on the Whiteboard.

You’re going to want to be there 🤍

A lot of people come to CrossFit for the workout.

They stay because they finally find people who push them, support them, cheer for them, and go through hard things right beside them.

Somehow a sled push outside with a group turns into friendships, confidence, accountability, and a place you actually want to show up to.

That’s the difference 🤍

If you’ve been looking for a gym where people know your name and want to see you win, come in for a tour and a free intro session - Link in Bio!

A lot of people think CrossFit is only for the fittest people in the room.

But it’s actually designed so everyone can do the same workout at their own level.

Beginner.
Experienced athlete.
Coming back after years away.
Working around an injury.

Different versions.
Same class.
Same coach.
Same support.

That’s what makes this place special 🤍

Ready to try it for yourself?
Book your free intro session — link in bio.

One of the biggest differences people notice when they try CrossFit?

The coaching.

At most regular gyms, the instructor is leading the workout from the front while doing it with you.

At CrossFit, our coaches coach.

They’re walking the floor, watching movement, giving feedback, adjusting things, encouraging you, and helping you move better, safer, and more confidently.

You’re not left wondering if you’re doing it right.

Our coaches aren’t working out during class 😅 unless they’re off the clock and actually taking class themselves.

Whether you’re brand new or years in, coaching is part of every class at CrossFit AIO

That’s why people improve so quickly 👊

Come in and see how we do things. Book your free Intro session by clicking the link in bio.

Most people wait until they feel “ready.”

Stronger. Fitter. More confident.

But that’s not how it works.

You show up as you are…�and everything else gets built from there.

Coaching that meets you where you’re at.�
Workouts that scale with you.�
A space where you’re supported and challenged at the same time.

And somewhere along the way… things start to click.

If it’s been on your mind lately, don’t overthink it.
Book your FREE intro session — link in bio 🔗

What actually happens to women’s hormones in the sauna… minute by minute 👇

⏱️ 1–3 minutes
Your body heats up → cortisol rises slightly
This small stress response helps regulate your stress system over time
💡 Especially helpful during perimenopause when cortisol can feel all over the place

⏱️ 4–7 minutes
Heart rate + blood flow increase
→ more oxygen to your thyroid, adrenals, and ovaries
✨ Dopamine + norepinephrine rise = better mood, focus, energy

⏱️ 8–12 minutes
Heat shock proteins activate
→ improving how your body responds to hormones like estrogen + insulin
💡 Helps counter the drop in estrogen responsiveness during midlife

⏱️ 13–16 minutes
Insulin sensitivity improves
→ better blood sugar balance (huge for hormones)
✨ Circulation supports thyroid + adrenal recovery

⏱️ 17–20 minutes
Cortisol drops ↓
Serotonin + endorphins rise ↑
→ calm, better sleep, that post-sauna feeling

💬 Many women report fewer:
• hot flashes
• mood swings
• anxiety

💡 This isn’t just “relaxing”… it’s real recovery + hormone support

🔥 This is exactly why we added the sauna + cold plunge to our gym space at AIO
Because feeling better outside the gym matters just as much as what happens inside it

📍 The Recovery Den
Sauna. Cold plunge. Show up. Feel better.

👇 Have you tried sauna consistently? What did you notice?