MEET THOMAS WOOD
Thomas is a personable and fun trainer who brings both practical and scientific expertise to your training program. He has an effective and unique training style that helps individuals achieve their fitness goals using progressive calisthenics. His clientele includes a diverse group of goal-orientated trainees ranging from corporate executives to small business owners and everything in-between! He loves helping others and some of his most rewarding moments come from hearing how his clients’ lives have improved thanks to training with him!
Thomas is a certified Progressive Calisthenics Instructor with a degree in Health & Human Physiology, focusing on Exercise Science from the University of Iowa. He's delved deep into biomechanics, applied exercise physiology, metabolic testing, exercise prescription, and the psychological aspects of physical activity. Thomas has attended numerous workshops, including The Human Animal, Animal Flow, and handstand-specific workshops led by world-class hand balancers, continually expanding his knowledge and skills. Additionally, he is a NASM certified personal trainer, bringing a wealth of expertise to his clients.
Outside of training, Thomas is an outdoor enthusiast who loves snowboarding, bouldering, and practicing yoga. If you're seeking a personal trainer in Denver who combines extensive knowledge with a passion for adventure, train with Thomas!
WHERE WILL WE TRAIN?
In Norfolk we train clients from two locations. When the weather is warm we meet at North FoxHall FitLot Outdoor Fitness Park conveniently located in Norview Heights near 64 & 264 highways. There is always plenty of free parking around the park.
When it gets rainy or too cold, we train from Gym Downtown located in the heart of Downtown Norfolk. It’s a beautiful gym with 3 floors, plenty of space and calisthenics equipment. You don’t have to pay any fees for using the facility - we got it covered!
We are very close to Virginia Beach, Newport News, Chesapeake and Suffolk and we invite residents of these beautiful communities to come try calisthenics with us!
Norview Heights (warm weather)
2651 Bartin St, Norfolk, VA 23513
Downtown Norfolk (really cold weather + rainy days)
259 Granby St Suite 200, Norfolk, VA 23510
NORFOLK RATES
SMALL GROUP PERSONAL TRAINING (1:4)
1 times per week - $47 per session
2 times per week - $44 per session
3 times per week - $41 per session
Available punch cards: 5, 10, 20 or 30 sessions starting at $46 per session
Monthly rates are based on an average of 4.33 weeks in a month
Small group personal training is the most popular way to train at our gyms! You’d train with a maximum of 3 other clients during your session. All of you will have completely different programs tailored to your individual goals, so you’ll never have the same workout program as other clients. During the session your coach will be evenly splitting the time spent with each person to ensure proper form, as well as give their feedback if correction is needed. We will help you find the best group to train with based on your availability and preferences.
Sessions are 55 min long.
TRADITIONAL PERSONAL TRAINING (1:1)
1 times per week - $97 per session
2 times per week - $95 per session
3 times per week - $91 per session
Available punch cards: 5, 10, 20 or 30 sessions starting at $100 per session
Monthly rates are based on an average of 4.33 weeks in a month
1-on-1 sessions are great for clients who require more attention or who simply feel more comfortable training without other people around. This training option offers your trainer’s undivided attention for the whole session. Plus, you guys can chat about how you spent your weekend in between sets!
GET $200 FOR EVERY REFERRAL!
Do you know about our referral program? Tell a friend about us and earn $200 in cash once they become a client! (terms apply)
REQUEST A FREE SESSION
WHAT SETS US APART?
Tailored Training for Your Goals. Whether you’re building functional strength, improving flexibility, or mastering advanced bodyweight skills, our programs are customized to challenge you and ensure steady progress.
Coaching Focused on Results and Safety. Our expert trainers provide hands-on coaching to refine your technique, prevent injuries, and keep you motivated—no matter your fitness level.
Options That Fit Your 757 Lifestyle. With two central locations in Downtown and Noreast Heights, Capră offers flexible training options, including small group sessions and 1-on-1 personal training. Whether you’re squeezing in a session before or after work, or on a weekend, we make fitness work for you.
OUR SESSIONS INCLUDE:
Strength Training. Build functional, full-body strength through progressive bodyweight exercises, enhancing everyday movement and athletic performance, all while staying away from injuries.
Mobility and Flexibility. Improve your range of motion and joint health with targeted exercises to prevent injuries and promote better movement.
Gymnastics-Inspired Calisthenics. Master impressive skills like handstands and muscle-ups, developing immense strength and control working on your front lever
Full Body Focused Training. Strengthen and tone your core, lower and upper body with specialized workouts to achieve functional and aesthetic results.
