Fit & Well CSRA

Fit & Well CSRA A Professional Fitness Studio offering Personal Training and Small Team Training Classes.

Don’t be afraid to modify. It doesn’t mean you’re losing progress, it means you’re listening to your body. And that’s on...
09/16/2026

Don’t be afraid to modify. It doesn’t mean you’re losing progress, it means you’re listening to your body. And that’s one of the smartest things you can do.

👉 Follow us for health and fitness tips backed by science, not opinions.
📲 Send this to someone who hates modifying.

09/15/2026

There’s some exciting changes coming to our Youth Exercise Program! 🙌🏻

We are still finalizing a few things but we will be sharing all the deets soon, so stay tuned!

Welcome to this week’s protocol! We’re coming to the last 2 weeks of this 12 Week Protocol and WOW!!! You guys are kil...
09/13/2026

Welcome to this week’s protocol!

We’re coming to the last 2 weeks of this 12 Week Protocol and WOW!!! You guys are killing it!

These next 2 weeks are putting us into the Peak of our Performance in Strength and Conditioning. We continue to build strength and hypertrophic work (which is variable in load and reps to YOUR personal preferences) - which is your final large lifting week of the protocol.

We’re in Peak Strength, Threshold Conditioning and Functional Movement this week. Next week, we hold mobility and assessments and offer a recurring Benchmark to establish an overall strength marker.

“I’m Proud of You” doesn’t even come close to how I need to express your amazing progress and effort! Thank you for making this protocol the most fun and productive yet!
X Coach C

WEEK 11: STRENGTH PEAK PERFORMANCE

Monday - UPPER BODY STRENGTH
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p

Tuesday - ATH-CON (Hyrox Training Style)
5a, 6:10a, 8a, 9:10a
10:30a - FOREVER FIT
3-6pm - OPEN GYM
6:05pm - MAT PILATES

Wednesday - UPPER BODY STRENGTH
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p

Thursday - FUNCTIONAL CONDITIONING
5a, 6:10a
8a, 9:10a - YOGA
10:30a - FOREVER FIT
3-6p - OPEN GYM

Friday -FULL BODY STRENGTH
5a, 6:10a, 8a, 9:10a, 4:30p

Saturday - ATH-CON (THRESHOLD)
7:30a, 8:45a
10a - STRENGTH CLINIC (DEADLIFT)

Let’s have a amazing week!!!
Coach

Meet Coach Kelly. 👋She was a college rugby player (yes, rugby!) and spent 22 years as a registered nurse before pivoting...
09/10/2026

Meet Coach Kelly. 👋

She was a college rugby player (yes, rugby!) and spent 22 years as a registered nurse before pivoting into full-time coaching. She's been NASM-certified for 6 years, and somehow she manages to coach at Fit & Well, run her own garage gym Home Grown Gains, coach Hyrox, and lead the Riverwood Run Club that she started herself. When she sleeps is unclear. 🤔

She's a wife of 18 years, mom to two teens and one very good doodle, 🐶and her whole coaching philosophy comes down to this: fun and fitness go hand in hand, and every single win is worth celebrating. 🥳

When she's not coaching, you can find her cooking, baking, gardening, chasing her family around, or squeezing in a run whenever life allows.

Coach Kelly is your loudest cheerleader and your favorite dance partner. IYKYK. 😎

Fit & Well isn't really about form and reps. It's about knowing your people well enough to know when to push and when to...
09/09/2026

Fit & Well isn't really about form and reps. It's about knowing your people well enough to know when to push and when to pull back, and building a space where everyone feels welcomed and capable no matter where they're starting from.

If this sounds like the kind of place you've been looking for, come see us. Book a trial class, take a tour, or just send us a message to say hi. We'd love to meet you. 💚🩵

https://fitandwellcsra.com/

09/08/2026

Ever wondered what zen and shenanigans look like together?

This. It looks like this. 😂

Yoga instructor by day. Whatever this is by night. 💃 😅

Welcome to this week’s protocol! We’re coming to the last 3 weeks of this 12 Week Protocol and WOW!!! You guys are kil...
09/06/2026

Welcome to this week’s protocol!

We’re coming to the last 3 weeks of this 12 Week Protocol and WOW!!! You guys are killing it!
These next 2 weeks are putting us into the most performance output of the protocol. We’re in hypertrophic work (which is variable in load and reps to YOUR personal preferences) and combining complex movements to create the most well rounded performance for muscle groups and joints. Metabolic, Athletic and Cardio work leans more into functional and endurance efforts. In 3 weeks, we hold mobility and assessments and these movements will come back - so we’re getting comfortable now with them in practice.

WEEK 10: STRENGTH PERFORMANCE - HYPERTROPHIC/COMPLEX

Monday -LABOR DAY FULL BODYWEIGHT STRENGTH (In App)

Tuesday - MET-CON
5a, 6:10a, 8a, 9:10a
10:30a - FOREVER FIT
3-6pm - OPEN GYM
6pm - IGNITE

Wednesday - UPPER BODY STRENGTH
5a, 6:10a, 8a, 9:10a, 4:05p, 5:15p

Thursday - CARDIO CONDITIONING
5a, 6:10a
8a, 9:10a - YOGA
10:30a - FOREVER FIT
3-6p - OPEN GYM
6:00am (8-11yo)
6:30pm (12-16yo)

Friday - LOWER BODY STRENGTH
5a, 6:10a, 8a, 9:10a, 4:30p

Saturday - ATH-CON
7:30a, 8:45a
10a - MOBILITY CLINIC

Let’s have a amazing week!!!
Coach

Address

4446 Washington Road, Suite #3
Evans, GA
30809

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