WHEN: Saturday January 27 from 10:30am - 12:30pm

WHERE: Chuckwalla CrossFit10 E Ruth Ave, Phoenix, AZ 85020


  • Any woman who wants to (start or) continue CrossFit during her pregnancy (currently pregnant or considering becoming pregnant in 2018)

  • Any fitness or health professional who has female clients (i.e. CrossFit coach/owner, fitness professionals, coaches, or instructors, health advocates, physical therapists, medical staff)

COST:    $45 ($30 members)        Register Now!
                                             LIMITED TO 20 PEOPLE!



Join us to learn a strategy that allows you to CrossFIt during your pregnancy in a way that will help prevent, minimize, or heal diastasis recti and pelvic health concerns such as painful intercourse, urinary incontinence and pelvic organ prolapse. All women deserve to feel healthy and strong, doing the exercise they love, during a healthy, normal pregnancy.


There is a lack of guidance out there about pregnancy exercise strategies, especially for high intensity exercise like CrossFit, and a lack of awareness about the core and pelvic floor relationship, causes & signs of dysfunction, and treatment/healing options. Leaking urine during exercise (or any other time), painful intercouse, pelvic/back/hip pain, diastasis (separated abs) and other postpartum issues get written off as “badges of motherhood,” but we want moms to know there is hope! These postpartum issues might be common but they do NOT need to be normal and are NOT something moms have to live with. Moms deserve to do the exercise they love in a way that prevents, heals, or minimizes core and pelvic floor dysfunction. Even if a mom doesn’t lift weight or have dedicated exercise, she is lifting and moving all day long. Her movement should leave her strong from the inside out, not be enhancing or creating her dysfunction.



  • Understand the anatomy & relationship of the core (including pelvic floor & diaphragm)

  • Understand the changes to the core & body during pregnancy, labor & postpartum

  • Understand the signs & symptoms of core & pelvic floor dysfunction (especially incontinence, diastasis, & pelvic organ prolapse)

  • Understand that there is treatment and healing for core & pelvic floor dysfunction

  • Have a strategy for CrossFit during pregnancy based alignment, breathing & core connection, which will minimize or heal core & pelvic floor dysfunction

  • Practice alignment, umbrella breathing & piston science strategy (core, breath & pelvic floor connection)

  • Practice applying the strategy to common CrossFit movements through discussion & hands on teaching of the squat, deadlift & pull-ups etc

  • Know how to determine if an exercise/movement is “high risk”, how to modify the common CrossFit movements, and how to address volume/load/intensity for your body and pregnancy

  • Take home a folder of the presentations and handouts so all of the material is accessible

  • Have local contacts for pelvic floor physical therapy, exercise guidance and nutrition coaching

  •                                                Register Now!

                                                                                 LIMITED TO 20 PEOPLE!

PRESENTED BY:​                

  • Lauren Koemans: mom to one, CF-L1, ACSM CPT & Chuckwalla CrossFit coach; passionate about connecting moms with the support they need & helping women find strength & confidence through exercise. Loves running & CrossFit.

  • Sarah Backus: DPT, physical therapist specializing in pelvic health; interested in core & pelvic floor stability in the female athlete. Avid CrossFit & PowerLifting athlete.


A Pregnancy & Postpartum Core Connections Workshop:

Education & awareness about your core & pelvic floor during pregnancy so that you can CrossFit in a way that improves your postpartum recovery and reduces issues like diastasis or incontinence