GETTING STARTED
CrossFit utilizies 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, Sumo Deadlift High Pull, Medicine Ball Clean, Shoulder Press, Push Press, Push Jerk and others) in our “Foundations Classes 1-6”. We keep class sizes small to keep quality of training high. This format allows all levels of experience to build a stable base from which more complex movements can be learned. If you have a limited background in fitness or the movements listed above you should be here! You don’t need to have a high 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!
FOUNDATIONS
If you have not done CrossFit extensively elsewhere, you must complete ALL six Foundations sessions before joining regular classes or open gyms. You will learn the technique for basic movements utilized in our training, and our cues for coaching them. Each session is 1 hour long and will consist 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 a free class open to all, and we would strongly encourage anyone to show up. You must do Foundations 1 first, but the remaining 5 can be done in any order. If your life schedule makes it difficult to attend a particular Foundations class, with a minimum of 2 other people, we will try to schedule an alternate time for that class, OR, you may book a private session at $25 off the regular cost of personal training. Sign up. Fees. Sign up. Fees.
REGULAR CLASSES
Once you have completed ALL six Foundations sessions 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: 5min 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. Thursday's and Sunday's are supervised Open Gym classes to be used to make-up days or practice 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. 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?
Give us a call, email or text. We love what we do and are glad to talk about it any time we can. Contact.
