Fitness Crossroads

Short on time? You can still take this 30-minute class! Specific workouts targeted to challenge & strengthen abs, legs & glutes. Take on its own or combined w/ your own cardio workout.

This​ class will work on strengthening your core, improving balance, increasing coordination & decreasing stress. The exercises are safe, low impact & appropriate for anyone.

Equal parts cardio, strength training & yoga make for a total mind/body experience that will challenge your body & renew your spirit. Class will begin w/ cardio (expect the format to vary w/ class or instructor) , continue w/ strength training & conditioning using a variety of equipment, & end w/ a yoga practice that will incorporate poses to build strength, flexibility & balance.

There’s​ a reason zumba has become one of the hottest trends in fitness. This fun, energetic workout combines latin rhythms & dance w/ easy-to-follow fitness moves.

Barre classes are taking the fitness world by storm, & we are thrilled to offer them at fitness crossroad! Classes are designed to create a uniquely lean, firm & sculpted body. By combining the dance principles of conditioning, the muscle shaping principles of isometrics & the balance & centeredness of yoga, the barre method will quickly & safely & reshape the whole body, whether you are a beginning exerciser or an athlete. No ballet-dancer grace required! This is a specialty class & is open to members & guests. Cost: $10 for fitness crossroad members & $15 for guests.

In addition to having a special membership rate, we also offer a wide-variety of classes just for seniors.

Twelve sessions for

This​ class focuses on building strength & endurance through both weights & cardio. Participants will have the opportunity to experience working w/ many different pieces of equipment -- from treadmills & other strength & cardio machines, to bands, free weights, steps, bosus & more.

The traditional format of russian kettlebell will provide you w/ strength, cardiovascular endurance & flexibility. The basic movement is a swing. This movement will progress to quick lifts such as a clean, overhead press, & snatch. Squats, get ups, & wind mills are also widely utilized. Introducing kettlebell as a primary focus or in addition to your routine will provide you w/ endless potential for improving your overall fitness.

This​ class focuses on innovative aerobic strength training. Sessions will be modified based on you & your goals. Workouts will keep your muscles confused by incorporating new challenges each week. A perfect way to change your routine, challenge yourself & get you toned

Chair massage refers to massage given w/ the recipient seated in an ordinary or special massage chair. Clients remain clothed in chair massage. It has been called on-site massage when the chair is taken to a public place such as an office or commercial establishment.

Myo means muscle & fascia is the elastic connective tissue wrapped around muscles & other parts of the body. During myofascial release restrictions (stuck areas) are located & gentle sliding pressure is applied in the direction of the restriction to stretch the tissues. The stretching of tissues & the heat imparted by the practitioner's hands are thought to help produce a softer consistency of fascial tissues.

Is​ a form of therapy that uses simple hands-on, no-touch, & visualization techniques, w/ the goal of improving the flow of life energy in a person. Reiki (pronounced ray-key) means "universal life energy" in japanese, & reiki practitioners are trained to detect & alleviate problems of energy flow on the physical, emotional & spiritual level.

The most commonly offered & best-known type of massage. During this treatment, massage therapists use massage oils to facilitate smooth, gliding strokes over the entire body. Other classic swedish massage moves include kneading, friction, stretching & (sometimes) tapping. Swedish massage uses firm but gentle pressure to promote relaxation, ease muscle tension & create other health benefits.

Thai massage is an ancient practice of healing through mind, body & spirit balance. Incorporating gentle stretching, assisted yoga poses, kneading, breath, & energy work, this massage is intended to stimulate the flow of our bodies natural healing abilities.

Fitness crossroad is pleased to offer acupuncture services through lisa bransford. Lisa is a licensed acupuncturist w/ the minnesota board of medical practice & is board certified w/ the national certification commission for acupuncture & oriental medicine. Lisa sees patients at fitness crossroad on an on-call basis. She also treats children at pediatric acupuncture & wellness center, where she is a practitioner & owner. Lisa enjoys spending time outdoors w/ her dog, olive, cooking, running & snowshoeing. Acupuncture has been around for thousands of years & can be used for a variety of ailments including aches & pains, emotional disturbances, sleep problems, digestive issues, allergies & asthma, cold & flu symptoms, & both chronic & acute problems. Your initial treatment will last approximately one hour & includes a health history interview & an acupuncture treatment. You will receive a health evaluation & discuss a treatment plan. Please contact lisa to discuss specific questions you may have in order to determine if acupuncture can be beneficial to you.

Deep tissue massage is also called deep muscle therapy or deep tissue therapy. It is an umbrella term for bodywork systems that work deeply into the muscles & connective tissue to release chronic aches & pains.

Prenatal​ massage therapy is a wonderful complement to wellness at any stage of pregnancy. Massage relieves many of the normal discomforts experienced, such as backaches, stiff neck, leg cramps, headaches & swelling. In addition, massage reduces stress on weight-bearing joints, encourages blood & lymph circulation & of course, aids relaxation, which can can lead to improved rest & lower stress. Taking extra care to ensure our prenatal clients are comfortable, a side-lying positioning w/ supportive, soft cushions are used to alleviate extra strain on the lower back.

This massage is based on over 50 years of sports medicine research started by the soviet government for their olympic athletes. Through this research, a scientific protocol based on the physiological effects of massage was developed for both athletes & non athletes. It is designed to reduce tension in muscles & connective tissue, accelerate drainage of venous blood as well as lymphatic fluid, reduce peripheral vascular resistance, & balance, to the extent possible, the sympathetic & parasympathetic nervous system.

This​ massage is directed at an injured area, & is designed to remove the excess fluid, relax the contracted muscles protecting the injured area, & to stimulate the blood flow & healing process in the affected area.

Is a style of bodywork that focuses on stimulating & releasing “trigger points” in your body. Trigger points are tender areas of tension similar to acupressure points, except they occur in the belly of the muscle tissue rather than along the energy pathways of the body. These ‘knots’ are built up throughout a person’s life due to physical, mental, and/or emotional stress. During a session, focused pressure is applied through a variety of techniques order to release your trigger points