What is CF Lite?

CF Lite is a 45 minutes, bootcamp-style class, designed to build strength, burn calories and increase endurance. Classes incorporate games, relays, team building activities, running, jumping, squatting, pressing, pushing and pulling using balls, boxes, dumbbells, kettle bells, jump ropes, resistance bands, rings, rowers, bikes and body weight. We do not use barbells or heavy weights in CF Lite.

Every movement we do can be scaled (meaning, we simplify movements, drop weights or adjust intensity to meet your needs) so that all individuals can participate, work at their own level, set their own goals and work to achieve their best fitness potential! CF LITE IS FOR ALL FITNESS LEVELS!

What our athletes say:

“I love how the programming changes daily so it never feels boring. The hour goes by so fast!

“CF Lite is an incredible workout – nothing like anything I have ever done. I’m definitely getting stronger and have already lost 5 pounds!”

“I was very nervous for my first class and intimidated to walk into a CrossFit gym…everyone here is so friendly and welcoming! It has such a fun, unique vibe too! I love how the garage doors are open in the nice weather and we get outside during our workouts.”

“Don’t let the “Lite” fool you, this class is not easy! The class is designed so that what you put into it, is what you get out of it. If you want an incredible workout, you want to see your body change, you want to learn to love working out – come to CF Lite. It is just the right mix of challenging and fun!”

“Games and relay races…it just makes me feel young again! I (heart) CF Lite!”

“It is the first time in my adult life that I feel like I am part of a team again…like an athlete going to practice instead of a mom going to exercise class! I love it.”

Karen Trayser, Owner/Head Coach

Why do you enjoy coaching CF Lite? 
I love to see my members achieve their goals. I like helping people get fit and feel good about their health.

Outside of CrossFit, what do you do to stay fit?
Yoga, swimming, volleyball…and trying to keep up with my 4 kids.

You played soccer at Bradley University. Have you coached soccer since?
Yes, I’ve been coaching youth soccer since college. I love it!

Favorite Quote?
“Most people have no idea how good their body is designed to feel.”

Favorite Organization that you support?
I’m a big fan of Girls on the Run.

If you could have one super power, what would it be?
Flying everywhere would be fun!

Why should I come to CrossFit Iron Flag and try CF Lite?
I guarantee that you are going to have fun, realize that you were intimidated for no reason, and truly love the people here. You are stronger and much more capable than you think!

Private Events

Schedule your next event with CF Lite Athletics! For pricing and more information email:

  • School Fundraisers
  • Playgroup Events
  • Ladies Night Out
  • Neighbor/Couples Night Out


8:45 AM – 9:30 AM
7:15 PM – 8:00 PM

8:45 AM – 9:30 AM

8:45 AM – 9:30 AM

8:45 AM – 9:30 AM
7:15 PM – 8:00 PM

8:45 AM – 9:30 AM

9:15AM – 10:00 AM


8 CLASS Punch Card – $150
Monthly Unlimited – $139
6 Class Membership – $99
Drop-In Fee – $20
Unlimited CrossFit & Lite – $199

Get Started

Questions? Interested in trying a CF Lite class for FREE? Please fill out the form below or contact Coach Karen at 708.878.3371 or email

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