GETTING STARTED
CrossFit utilizes a broad range of multi-joint functional movements from three different modalities: weightlifting, gymnastics, and monostructural (commonly known as cardio). We introduce you to the fundamental exercises (Squat, Pull-up, Deadlift, Clean, Shoulder Press, Push Press, Push Jerk and others) in our Foundations classes. These sessions allow all levels of experience to build a stable base from which more complex movements can be learned. You don't need to have a high current level of fitness before you start CrossFit. We will teach you the movements that are the most efficient for developing fitness, and the loads in your workouts will be scaled to your current capacity. Whether you have a limited background in fitness, or have trained the movements above on your own in the past, you will find that being coached these movements is beneficial for your skill development or refinement.
FOUNDATIONS
If you have not trained CrossFit extensively elsewhere you must complete our Foundations sessions before joining regular classes or open gym sessions. You will learn the technique, and our coaching cues, for the basic movements utilized in our training. Each class is a 1.5 hour long session and consists of: a group warm up, a set of technical movements, and a Workout of the Day (WOD). We keep these class sizes small (6 clients: 1 instructor) to achieve the best synthesis of the movements. Foundations 1 is free, and the remaining 6 are a package.
Our gym has a training capacity (based on a low instructor to athlete ratio) so we can only offer Foundations when space opens up in regular classes. We do our very best to accommodate all interested people but are currently only able to take a few new athletes every 4-8 weeks, depending on how many people leave. We continually assess athlete numbers in the gym and post the Foundations schedule as soon as we know it. If there are none scheduled we are in the process of assessing capacity. Please check the Twitter feed to the left for the status of upcoming Foundations schedules.
The classes are numbered 1-7, on the Online Class Schedule (#1 is usually on Sundays). You may sign up for Foundations #1 by clicking on "sign up" and creating a login for Mindbody. If the class is full there will be a waitlist option that you can sign up for by clicking on "sign up". If a space opens up for you Mindbody will send you an email letting you know. Please use an address that you check regularly (we aren't going to add you to a mailing list) and add info@crossfitsquamish.ca to your address book if you use hotmail! If you get bumped in and receive the email, we will assume that you are coming so please let us know, by signing yourself out or emailing us, if you would no longer like the space. Please contact us immediately if you are unable to make Foundations #1 so that we may accommodate the next interested person.
Each class # will only be offered once in each session of Foundations, so if you are unable to make a class it must be made up as a personal training session at $25 off the regular personal training fees as listed on our Fees page. A few days before the first class we will send you an email confirming that you are registered and letting you know a few last minute details about what to bring and what to expect. Many common questions are addressed on our FAQ page, but please email us with any additional questions. Thank you for your interest in our training!
PREVIOUS CROSSFIT EXPERIENCE?
If you have recently moved to Squamish and are transferring from another gym we require a skills assessment session ($75) before joining regular classes. This session is meant to give you an introduction to our facility and our coaching cues. It also allows us to assess your skills, level of fitness and mobility to better adapt you to our programming.
REGULAR CLASSES
If you have completed Foundations you can sign up for as many regular classes/open gyms as you would like. The regular classes are 1 hour long and generally consist of: 10 minute warm up, a set of technical movements (that will be demonstrated and then broken down into coached steps) and a Workout of the Day (WOD). The WODs can vary from 3min-60min, but generally are around 8-20 minutes. In regular classes you will expand your repertoire of movements as you continue to develop. Regular classes will rarely, if ever, be the same as another day. Constantly varied, functional movements, performed at high intensity is the goal. We program regular classes Monday, Tuesday, Wednesday, Friday and Saturday. On Thursday there is a supervised Open Gym class, to be used as a make-up day or practice specific skills. Our programming is varied and calculated, so we program 5 workout days per week (Thursday and Sunday are rest days) and give you the flexibility to use a programmed rest day as a make-up day. Sign up. Fees.
PERSONAL TRAINING
Personal training is the opportunity to work directly under the guidance of our coaches toward a targeted goal. With personal training we can work on the specific needs of the client or athlete by tailoring a program to meet those needs. Personal Training is a great way to fine-tune challenging movements, see quicker adaptations from personalized programming or take on a sport-specific goal. Sign up. Fees.
UNSURE WHERE TO START?
If you are unsure where you fit into these options give us a call, email or text. We love what we do and are glad to talk about it any time we can. Contact.
