About Us
3FW Strength & Conditioning is a small husband-and-wife team built on years of combined experience, a shared love of fitness, and a passion for helping people train with purpose.
With coaching experience across specialty weightlifting, functional fitness, gymnastics-based movement, Hyrox training, and more, we bring real-world training knowledge, competition experience, and tested programming into every client experience. Behind the scenes, our focus on customer service, fitness products, and business operations helps create a training environment that feels organized, supportive, and personal.
Coach Alex
With more than six years of coaching experience, Alex specializes in strength and conditioning, functional fitness, hybrid fitness racing, and sport-specific athletic development. He works with athletes of all levels, including individuals new to structured training, experienced competitors, sport-specific athletes, and teams looking to improve strength, conditioning, movement quality, and overall performance.
As a CrossFit Level 1 & Hyrox Coach with certifications in prenatal and postpartum fitness, Alex also supports individuals returning to training after injury. His coaching experience includes preparing candidates for the physical demands of first responder careers.
Alex’s coaching philosophy is centred on building strong, resilient, and adaptable athletes through evidence-based programming tailored to each individual’s goals, abilities, sport, and stage of training. Committed to continuous professional development, he is currently pursuing the Certified Strength and Conditioning Specialist (CSCS) credential to further expand his expertise and provide clients with the highest standard of coaching.
Jenna keeps 3FW running smoothly behind the scenes, overseeing administration, finances, ordering, planning, scheduling, and the day-to-day operations that keep the business moving forward. She helps ensure that everything from client coordination to internal processes is organized, efficient, and well managed.
With a professional background in sales, business operations, partner relations, and leadership, Jenna brings a strong combination of organization, strategy, and execution. She focuses on building the structure behind 3FW, turning ideas into action and helping create a professional, welcoming experience for every client.
Behind the Scenes with Jenna
THE TRAINING SPACE
Our training space is designed to support a wide range of goals, training styles, experience levels, and abilities. Whether you are an experienced athlete or completely new to fitness, the space provides a private and welcoming environment where training can be adapted to your individual needs.
We offer a full range of cardio equipment, including a treadmill, ski erg, rower, and bike options, allowing clients to develop endurance, conditioning, speed, and recovery in different ways.
For strength and performance training, the space includes a full training rig, barbells, a complete set of weight plates, dumbbells, kettlebells, wall balls, sandbags, battle ropes, turf, sleds, and other functional training equipment.
Mobility and recovery are also an important part of the space, with foam rollers, massage balls, scrapers, yoga mats, resistance bands, and additional recovery tools available to support movement quality, flexibility, warm-ups, cool-downs, and injury prevention.
Whether your goal is to build strength, improve conditioning, increase mobility, enhance athletic performance, or simply feel more confident starting your fitness journey, our space gives you the tools and support to train with purpose.
Our Mission
Focus on What You Can Control
3FW Strength & Conditioning is dedicated to providing professional, supportive, and performance-driven coaching that helps clients build strength, improve fitness, and develop lasting confidence.
Rooted in the “Three-Foot World” philosophy, our mission is to help each client focus on what they can control in the moment, creating steady progress through effort, discipline, and action.