A free, open-to-the-community class at the Fast & Heavy location. No experience needed, no membership required — exactly the low-intimidation first step the StrongHER brand is built on.
Women have been told for decades that fitness means being small — that the goal is to shrink, tone, and take up less space. Strength training has been positioned as male territory, leaving a generation of women curious about real strength but intimidated by the spaces that teach it.
StrongHER by Fast & Heavy is the CrossFit-style training program for women who are ready to build real strength without the intimidation — the bridge between curiosity and confidence.
We celebrate muscle, power, and capability. The goal is never to get smaller.
Women train better when they feel seen, supported, and surrounded by other women on the same journey.
CrossFit-caliber workouts scaled to meet every woman where she is — total beginner to seasoned athlete.
We lead with science and results, not before-and-afters that center appearance.
Primary: women 25–45, fitness-curious or fitness-active, who have avoided CrossFit or barbell training because of intimidation, lack of representation, or the "bulky" myth. Most come from Pilates, yoga, running, or group fitness — and want more.
"I want to be stronger, but I don't know where to start — and I don't want to feel judged."
Intimidated by traditional CrossFit gyms; bombarded by "fitness = thin" messaging; worried lifting will change their body in ways they don't want.
To feel powerful in their body, find a community that gets them, and see women like them lifting heavy and thriving.
Secondary: women 18–24 entering fitness for the first time, and women 45+ building functional strength for long-term health — moms, professionals, and women in life transitions who want to feel capable.
Relatable, honest, encouraging, a little edgy. Never preachy, never condescending — and never putting down Pilates or yoga. Strength is the next step, the missing piece. Empowering not performative · direct and confident · warm and inclusive · science-informed.
Consistency beats randomness — if a post doesn't fit a pillar, it doesn't go up.
Thought-leadership that challenges mainstream narratives: women and bulking, why Pilates can't replace a barbell, what cardio really does. Myth-vs-fact graphics and talking-head videos.
Coach mic'd up mid-class, first-timer POVs, "what I thought CrossFit was vs. what StrongHER is." Sweaty, authentic, unpolished — intimidation's antidote.
60–90s testimonials and strength-milestone stories (never weight-loss framing). "I used to think… now I know…" The trust-building engine.
Science-backed content on women's training: cycle syncing, menopause, postpartum, food-as-fuel reframes, coach Q&As. Authority, earned.
PR bells, class celebrations, memes with a StrongHER twist, "tag a friend who needs this," event recaps and member spotlights. The pillar that makes people want to belong — and where the Aug 8 event content lives.
Visual identity, community hub, conversion engine. Earthy tones, real sweat, bold typography.
| 60% | Reels — myths, class clips, stories |
| Daily | Stories — polls, Q&As, countdowns |
| 20% | Carousels — educational swipes |
| 10% | Static — bold quotes, announcements |
| 1/wk | Lives — coach Q&A, previews |
Native, trend-driven, personality-led. Where myths get busted and viral moments are born.
| 40% | Trending audio with a strength angle |
| 30% | Talking head — myth debunks, takes |
| 20% | Class clips — raw energy to music |
| 10% | Duets/stitches vs. "skinny is best" content |
Local reach + the "StrongHER Community" group where members connect between classes.
| 40% | Group posts — prompts, wins, challenges |
| 30% | Shared Reels — top IG performers |
| 15% | Events — schedules, open houses |
| 15% | Local targeting — boosted + geo ads |
8–15 hashtags per Instagram post, 3–5 per TikTok, 2–3 per Facebook. Consistency matters more than volume.
| Platform | Cadence | Notes |
|---|---|---|
| 4–5 Reels/wk · daily Stories · 1–2 carousels · 1 quote post · 1 Live | Launch-phase rhythm | |
| TikTok | 5–7 videos/wk | Post 7–9am, 12–1pm, 7–9pm · reply to every comment in hour one |
| 3–4 page posts/wk · daily group posts at launch · 1–2 boosts/wk | Geo-target local women |
The doc's two-week runway, mapped onto the calendar: the Aug 8 community event is the reveal moment — and the content engine for everything after it.