Fitness Training to help you toward your goals
services provided by Jon Frikken
Doctor of Physical Therapy
CrossFit Level 2 Trainer
Weekly Workout
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Week of 11/17/2025
Warm Up on your own
Part A:
3-5 Sets of 80% reps of the Push-Ups achieved last week
Part B:
Zone 2 Cardio
*Pick a variation and keep going as long as your heart rate stays below 75% of your max heart rate using (220-age) as your theoretical max heart rate.
*Cardio can include biking, running, rowing, ski erg, elliptical. This being the first workout, it is your choice.
Choose a variation of each exercise within your capability to perform well and with steady pacing but listen to your body and your capabilities.
Our Services
1-hour fitness training to help you to have all around benefits. Improve endurance, strength, and skills in a variety of time frames. Develop capacity in short efforts, medium efforts, and longer as well. If you are looking for something in particular, let me know and we can work toward tailoring to what you want as well.
Personal training sessions currently offered on Saturdays at Motion 1939 Minnehaha Ave W. in St. Paul
If you buy a 5 visit package, you can take 5% off. If you buy a 10 visit package, you can take 10% off
Don’t have the ability to work with me in person? I can write your fitness programming for you! This option allows for 3 workouts per week which will be written out for you based on our conversations to help you toward your goals.
Don’t have the ability to work with me in person? I can write your fitness programming for you! This option allows for 6 workouts per week which will be written out for you based on our conversations to help you toward your goals.
1-hour fitness training with somebody to share in the work. Like the 1-person, this training is designed to help you to have all around benefits. Improve endurance, strength, and skills in a variety of time frames. Develop capacity in short efforts, medium efforts, and longer as well. If you are looking for something in particular, let me know and we can work toward tailoring to what you want as well.
Personal training sessions currently offered on Saturdays at Motion 1939 Minnehaha Ave W. in St. Paul
If you buy a 5 visit package, you can take 5% off. If you buy a 10 visit package, you can take 10% off
This service is to help fit your bike to you. If you spend time on your bike, make it fit you well. This service adjusts your cleats, seat height, seat fore/aft, seat tilt, hoods if needed to help you perform your best. This can also help with issues with neck pain, back pain, knee pain and more if the bike fit has been contributing to the issue.
This is a mobile service which if within 10 miles of my address in Big Lake is included for the price noted. If requested beyond 10 miles, there will be a $1/mile charge for each mile out and back beyond 10 miles.
Don’t have the ability to work with me in person? I can write your fitness programming for you! This option allows for 5 workouts per week which will be written out for you based on our conversations to help you toward your goals.
Don’t have the ability to work with me in person? I can write your fitness programming for you! This option allows for 4 workouts per week which will be written out for you based on our conversations to help you toward your goals.
About
our company
I am a physical therapist offering fitness training and bike fit services on the side. I work full-time as a physical therapist but sought to have more avenues for people to pursue becoming stronger, fitter, and outside of the bounds of insurance. I am also a CrossFit Level 2 trainer, providing you with a unique combination of rehabilitation and fitness background when I work with you. Reach out if you have any questions!
Jon@frikkenfitness.com
