Independently Developed. Purposefully Designed.
Coastal Strength & Barbell HIFT Program
The Coastal Strength & Barbell HIFT Program is developed in-house by our coaching team and reflects our values around quality movement, strength, and long-term progress.
HIFT (High-Intensity Functional Training)
Meet Your HIFT Coach: Kimmy
Kimmy is an ISSA-certified personal trainer with specializations in Strength & Conditioning and Glute Training, and she leads HIFT classes at the Cape Coast Volleyball Club partner location. With four years of varsity basketball experience and serving as team captain her senior year, Kimmy brings a competitive mindset
Classes Monday–Friday at Coastal Strength & Barbell Partner
Classes Monday–Friday at Coastal Strength & Barbell Partner Location
Classes for the Coastal Strength & Barbell HIFT Program are held Monday through Friday at our official partner location, Cape Coast Volleyball Club, located at:
7740 Technology Dr
West Melbourne, FL 32904
This newly designed facility was built to support the training standards and programming of the Coastal Strength & Barbell HIFT Program. The space allows for structured strength work, functional conditioning, and coach-led group sessions in a clean, focused environment designed for performance and longevity.
All classes at this location follow the Coastal Strength & Barbell HIFT methodology and are fully coach-led.
Isaac & Kimmy, Founders of the HIFT (High-Intensity Functional Training)
Who is the HIFT Program For
HIFT is a great fit if you:
- Want to build and maintain full-body strength
- Value joint health, balance, and mobility
- Prefer structured, coach-led group training
- Want workouts that feel purposeful, not random
- Appreciate intensity that is challenging but controlled
- Are looking for consistency, not burnout
This program welcomes both women and men.
All movements and loads are scaled to meet you where you are.
What Is High-Intensity Functional Training (HIFT)?
High-Intensity Functional Training focuses on movements your body uses every day:
- Squatting
- Lifting
- Pressing
- Pulling
- Carrying
- Getting up and down safely
Intensity is relative, not reckless.
You work at a level that challenges you while maintaining good movement and control.
At Coastal Strength & Barbell, HIFT means:
- Strength-first programming
- Smart, time-efficient conditioning
- Coaching that emphasizes quality and confidence
How Each Session Is Structured
Every class follows a clear structure, so you always know what you’re training and why.
1. Warm-Up & Movement Prep
Purposeful mobility and activation to prepare joints and muscles.
2. Strength Focus
Barbell and functional strength work designed to support:
- Strength and power
- Bone and joint health
- Balance and coordination
Coaches guide technique, loading, and progression.
3. Conditioning
Short, manageable conditioning segments that support:
- Cardiovascular health
- Stamina and endurance
- Metabolic efficiency
No chaos. No endless jumping.
4. Cool-Down & Recovery
Breathing and mobility work to help you recover and leave feeling better than when you arrived.
Why Members Choose Coastal Strength & Barbell
Coaching Comes First
Every session is led by a knowledgeable coach who ensures movements are performed safely and effectively.
Strength Is the Foundation
We prioritize compound lifts and functional movements. Conditioning supports strength, not the other way around.
Progression Is Personal
Weights, movements, and intensity are adjusted based on your experience, ability, and goals.
Community Without Pressure
Train in an environment that is supportive, focused, and welcoming. No ego. No comparison.
Benefits You Can Expect
Members in the HIFT Program often experience:
- Increased strength and stability
- Improved balance and coordination
- Better energy and overall conditioning
- Greater confidence in everyday movement
- A renewed sense of capability and control
This is training that supports your life, not one that competes with it.
Class Types You May See on the Schedule
- HIFT Strength – Focused strength work with light conditioning
- Strength & Engine – Balanced strength and cardiovascular training
- Barbell + Conditioning – Compound lifts paired with functional movement
- Strength & Stability – Emphasis on control, balance, and confidence
Class names are descriptive, so you know what to expect.