CrossFit Classes in Bettendorf, IA

New To CrossFit? Get Started With On-Ramp

What is On-Ramp?

On-Ramp is our introduction to CrossFit program, required for anyone who is brand new to CrossFit & hoping to join our group classes.

On-Ramp consists of four one hour personal training sessions scheduled at your convenience with a certified coach.

These personal training sessions will teach you everything you need to know about attending our CrossFit classes so you can walk in feeling comfortable and confident.

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What to expect

Each session consists of a warm-up, technique and skill development, and a short workout to practice what you’ve learned and help you establish a baseline of fitness.

We will finish each session with a cool-down, a recap of what we covered, and introduce what will be covered during our next session.

At the end of your four sessions, we’ll get you scheduled for your first group class & introduce you to the coach of that class.

If you choose the nutrition track (which you should), we will make sure you are scheduled for your initial consult with your nutrition & wellness coach.

There’s nothing you need to do to prepare! Simply show-up, wear clothes you are comfortable moving and sweating in, and be prepared to learn.

Click the link below to book your free intro and get started!

A Typical Workout At A CrossFit Gym

Our CrossFit classes are very structured, giving you the ability to maximize your time while working out at Live Active 563. Check-In Your first moments at the gym will be checking into class and waiting for a class to start.

Our CrossFit members will typically come in 5 to 10 minutes early and loosely stretch or socialize while they wait for class to start.

Daily Introductions Oftentimes a coach will begin class by going over any announcements or introductions that might need to happen.

They will then outline the daily workout, explaining what each segment of the workout will entail and why we are doing it. From day to day, each workout might have different reasons behind it, so we want to make sure you understand that so you can get the correct workout.

Warm Up Based on the daily CrossFit workout that's to be done, we will design a custom warm up. This time is to get your blood flowing and prepare your body for the upcoming CrossFit workout. By doing so, we will be reducing injury potential. It will generally target the muscle groups, skills or systems that will be used during the workout.

For example on a day where we might have a lot of jumping rope in the CrossFit workout, we might include some light rope skipping as part of our warmup.

Strength / Skill Workout While every day is different, many days will have a Skill or Strength component to the CrossFit workout. This segment is designed to either increase a skill or your strength. It could include something like 5 sets of 3 reps of back squats, or it could be 15 minutes of handstand practice.

Cardio Workout (Metcon)

After the Strength or Skill piece of the workout, we typically will do a cardio segment of the workout.

Metcon is just a fancy word for Cardio and it means metabolic conditioning.

This is designed to increase your cardiovascular system, but will often also involve bits of plyometrics, strength, dumbbell or barbell work, and other implements.

Cool Down

After the Strength/Skill and Cardio CrossFit Workout segments, we will generally participate in a cool down if time permits.

This allows your body to properly come down from the workout.Similar to the warm up it's designed to reduce injury potential.

Looking For A CrossFit Gym Near You?

Look no further than Live Active 563!  

Our world class coaches will work with you on your goals and our community will give you a second home you can keep coming back to!

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get started workplace wellness

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We understand there is a lot of mixed information when it comes to nutrition & workplace wellness programs. At Live Active 563, we are here to find out where your business and employees are starting from and formulate a plan customized for you!

get started workplace wellness


We understand there is a lot of mixed information when it comes to nutrition & workplace wellness programs. At Live Active 563, we are here to find out where your business and employees are starting from and formulate a plan customized for you!

get started workplace wellness


We understand there is a lot of mixed information when it comes to nutrition & workplace wellness programs. At Live Active 563, we are here to find out where your business and employees are starting from and formulate a plan customized for you!

How a Corporate Nutrition Program with Live Active 563 Can Help Your Organization

  • Reduce absenteeism and improve productivity with better nutrition for your workforce.
  • Reduce healthcare costs by implementing a nutrition program that fights back against chronic disease.
  • Receive proper education and support when it comes to nutrition and its many aspects.
  • Improve team work and unity in your work force.
  • We take care of all the extra administrative work that goes along with implementing a wellness program.
  • We educate and provide resources and support to improve the overall health of your employees

• Sign up via the “Sign up Now” tab at the bottom of your option. You have officially signed up for Phase I a 12 week program.

• You will receive a welcome email within 24 hours.

• As soon as you fill out our intro questionnaire and email it back, your coach will contact you to set up your initial consult.

• During your initial check in you will learn a ton, identify habits and set some goals• Over the course of the next 12 weeks, You & your coach will set accountability check-ins based upon the program you signed up for.

• You will have continuous contact with your coach through our R.D.’s exclusive app, and you will gain access to a private network of individuals going through the same programs as you! Share tips, recipes and more!

• You will begin to develop healthy habits and routines

• You will learn how to measure your food and meal prep

• You will learn about portion sizes

• You will learn how to track your food and use My Fitness Pal

• You will learn the importance of consistency

• You will learn that eating out is easier than before you started

• You will learn food composition-Protein, Carbs and Fat

• You will work through the frustration of food logging & measuring

• If you listen to your coach and follow our program you will see success

*After Phase 1 you will be ready to graduate to our On Going accountability program.

• You chose 1X per month, 2x per month & 4x per month accountability checks with your coach

• Monthly biometric testing, continued goal setting

• Goal tracking & follow up

• In App support throughout the month

• Private network support throughout the month

*Ongoing coaching clients must have completed our Phase I – 12 week program or one of our wellness & nutrition challenges.

• Proven record of success

• Written by Nicole Merchand, MS, RD, LD/N who specializes in Sports Performance & owns a gym! Overseen by a team of dietitians. We also have an in house R.D. as a coach.

• This program will help hold you accountable & educate you

• Check out our success stories!

Live Active Testimonial
Live Active Testimonial
Live Active Testimonial

Trusted and Loved By Hundreds of the Quad Cities Residents

Conveniently located in the heart of Bettendorf less than 5 minutes off of I74

Working out at the gym isn't easy. But getting there shouldn't be hard. Live Active 563 is located and easily accessible from all of the Quad Cities.

983 40th Ave Suite 1, Bettendorf, IA 52722
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Punch excuses in the face! Being healthy is a choice-make the right choice today so you feel good tomorrow!

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