Business Details
Transform Your Health with Expert Fitness & Nutrition Coaching
At CrossFit Sona, we are dedicated to helping individuals achieve their health and fitness goals through personalized nutrition, fitness, and accountability coaching. Our mission is to improve the quality of life for our clients while fostering a strong sense of community and camaraderie. With programs tailored for weight loss, improved health, athletic performance, and independent living, we provide a supportive environment where every client feels like part of a family. Our team of experienced coaches offers customized fitness and nutrition plans, including macro-based and habit-based approaches, ensuring each client receives individualized attention. We specialize in CrossFit, FIRE Bootcamp, indoor cycling, and Olympic weightlifting, catering to all fitness levels.Our commitment to excellence is reflected in our clean facilities, knowledgeable staff, and proven track record of client success stories. We prioritize client well-being through adaptable workouts, injury prevention strategies, and holistic lifestyle guidance. Our community-driven approach ensures clients receive ongoing motivation and support throughout their fitness journey. With flexible membership options and a focus on measurable results, we empower clients to become the healthiest versions of themselves. Our dedication to continuous improvement and client satisfaction has made us a trusted name in the Johnson City fitness community.
Services
CrossFit Training
Nutrition Coaching
Indoor Cycling
Olympic Weightlifting
Bootcamp Classes
Fitness Accountability
Youth Programs
Foundations Course
Transformation Packages
Visiting Athlete Access
Highlights and features
- We offer personalized fitness and nutrition programs tailored to individual goals
- Our experienced coaches provide 1:1 accountability and support
- We combine CrossFit, weightlifting, and cycling with holistic nutrition coaching
- Our community-driven approach ensures ongoing motivation and support
- We adapt workouts to accommodate injuries and individual limitations
What people say
Fantastic nutrition programs
Knowledgeable and friendly coaches
Clean facilities
Personalized attention
Successful weight loss results
Services
CrossFit Training
Our CrossFit program combines strength training, gymnastics, and cardio workouts to improve overall fitness. Expert coaches guide scalable routines for all experience levels while emphasizing proper form and injury prevention. Community-focused classes foster motivation and accountability through shared goals.
Nutrition Coaching
Personalized nutrition programs address individual goals using macro tracking, habit development, or combined approaches. Coaches provide ongoing support for sustainable eating patterns while addressing lifestyle factors like sleep and stress management for comprehensive health improvement.
Indoor Cycling
High-energy cycling sessions accommodate all fitness levels with adjustable resistance training. Instructors lead motivating workouts that improve cardiovascular health while allowing participants to control intensity. Classes combine music, lighting, and group energy for engaging workout experiences.
Olympic Weightlifting
Structured weightlifting programs develop strength, power, and mobility through Olympic lifting techniques. Certified coaches teach proper form for complex movements while progressively increasing loads. Youth programs introduce safe lifting practices for younger athletes.
Bootcamp Classes
Dynamic bootcamp sessions combine strength, cardio, and functional movements in time-efficient workouts. Trainers modify exercises for individual capabilities while maintaining group motivation. Sessions emphasize practical fitness applications for real-life strength and endurance.
People
Traci Meier
Owner
Traci leads CrossFit Sona's team with a passion for holistic health transformation. With extensive fitness industry experience, she focuses on creating inclusive environments where clients achieve measurable results through personalized coaching and community support.
Trish O'Neill
Owner
Trish co-owns CrossFit Sona and specializes in developing comprehensive fitness programs. Her expertise in functional training and nutrition coaching helps clients overcome plateaus through science-based approaches while maintaining enjoyable workout experiences.
Frank Ford
Owner
Frank contributes his strength training expertise to CrossFit Sona's programming. He focuses on proper movement mechanics and progressive overload principles to help clients safely build strength and confidence in their physical capabilities.
Betsy
Nutrition Coach
Betsy specializes in personalized nutrition coaching with the WAG program. She provides compassionate guidance through challenging fitness journeys, helping clients develop sustainable eating habits that complement their training goals.
Tim
Trainer
Tim delivers expert fitness instruction while emphasizing proper technique and individual progress. His coaching style balances technical precision with motivational support to help clients achieve their specific performance and health objectives.
Questions
What fitness programs does SONA offer?
SONA offers CrossFit, FIRE Bootcamp, indoor cycling, Olympic weightlifting, and customized nutrition coaching programs for all fitness levels.
Do you offer nutrition guidance with fitness programs?
Yes, we provide personalized nutrition coaching using macro-based, habit-based, or combined approaches alongside all fitness programs.
Are there options for beginners?
We offer Foundations courses specifically designed for beginners to learn proper techniques before joining regular classes.
Can visitors participate in workouts?
Yes, we welcome visiting athletes with open gym access and class participation through our Visiting Athlete program.
What makes SONA different from other gyms?
Our combination of personalized coaching, community support, and holistic approach to health sets us apart from traditional gyms.
How do I start with SONA's programs?
Begin with our free No Sweat Intro to tour the facility, discuss goals, and determine the best program for your needs.
