PROGRAMMING

We offer programming

for every fitness goal in mind

On-Ramp Course

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All new CrossFit members are required to take an 8-session course covering basic CrossFit movement. Throughout the 8 sessions, members will receive 1:1 instruction on gymnastics, weightlifting, endurance and nutrition providing them the tools to be successful in a group class setting. If you come to us with CrossFit experience, we will require you to show us proficiency in all basic movements.

 

Fee: $200. Members will have access to unlimited group classes during the remaining month once the On-Ramp course is completed. There is no obligation with this course. Sign up here

Group Classes

CrossFit

The CrossFit class is a strength and conditioning program consisting of weightlifting, cardiovascular/respiratory endurance, and gymnastics. This 1-hour class is based around functional movements. The class starts with a warm-up/mobility section, followed by a skill/strength work, and ends with the workout of the day. Register for a free class!

FitCamp

FitCamp classes are designed for cardio/fat loss. Each 1-hour class will consist of a warm-up and a variety of functional workouts performed at a moderate intensity. This class is suitable for all levels of fitness and can be used as a segue into CrossFit. Register for a free class!

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Gymnastics

Included but not limited to bodyweight movements. Example: pull-ups, push-ups, handstand push-ups, muscle-ups, air squats, toes-to-bar, etc.

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Olympic Weightlifting

Take advantage of our separate air conditioned weightlifting room with Olympic sized platforms to polish up on the two main Olympic lifts: the clean & jerk and the snatch. Programming is provided or Athletes can choose to work on their own programming.

Endurance

This endurance sports training program is dedicated to improving performance, fitness and overall sports potential. Program consist of running, rowing, biking, jumping rope, and fitness and strength endurance workouts.

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ROMWOD/Yo-bility

Range of Motion Workout of the Day focuses on proper movement by correcting tight joints and muscles. Example: static/dynamic stretching, foam rolling, and resistance band stretching. Yo-bility focuses on improving flexibility through yoga. This is an instructor-led class. 

WomenFit

This is a CrossFit class exclusively for women, coached by women. It’s a strength and conditioning program consisting of weightlifting, cardiovascular/respiratory endurance, and gymnastics. This 1-hour class is based around functional movements. The class starts with a warm-up/mobility section, followed by a skill/strength work, and ends with the workout of the day (WOD).

Obstacle Training Course

This seasonal program caters around the many obstacle course races offered. Its a 6-week class series offered twice a week. During the 6 weeks, you will develop your strength, conditioning and endurance to help develop movements such as rope climbs, tire flips and monkey bars. For more information, send us a message. This class is limited to 8 members.

Small Group Classes

Small group classes are offered to groups of individuals who need a more personalized approach together with their friends. We cater the class time to your schedule. This option is great for groups looking to get back into fitness together, for those who would like to work out together or for those who cannot attend a scheduled group class.

Personal Services

Personal services are designed for 1:1 training and are available to members and non-members. Discount available when sessions are purchased in a 4-pack bundle. Four-pack bundles can be used in one service or can be used for different services. Click here for pricing options.

Weightlifting

Weightlifting personal training package is designed to introduce and sharpen an athletes skills on the 2 main olympic lifts – the snatch and the clean & jerk. Athletes can expect to spend lots of time with a barbell practicing each movement from various positions with varying loads. Also, athletes can expect to perform lots of accessory work to increase strength, speed and power to further advance themselves and become more proficient in Olympic Weightlifting.

Gymnastics

Gymnastic service is for those athletes looking to improve on body-weight movements including but not limited to – pull-ups, muscle-ups, handstand push-ups, regular push-ups, air squats, etc. Athletes can expect to spend lots of time working on technique to improve efficiency on each of these movements as well as supplemental strength exercises to further progress the athlete to move on to the more complicated exercises or movements. In addition, athletes will learn to appropriately scale each movement to their skill level.

Endurance

Endurance personal training package is designed to build the athletes overall strength to decrease the chance of injury in your sport and give you extra capacity for work. It’s tailored to your goals, fitness level, and time commitment.

 

 

Personal Training (General)

We offer a general personal training package for anybody who needs that extra push and prefers a one-on-one more personalized approach. Programming will differ from athlete to athlete based on their wants/needs. Athletes can expect a broad training program including various compound movements (involving more than 1 body part), function movements (exercises that mimic day-to-day tasks), as well as isolation exercises (movements targeting a single body part). Progress will be tracked with certain exercises or times workouts based on goals of each athlete.

Nutrition

We offer nutrition packages for any individual looking to take their fitness to the next level with advice from our in-house nutrition coach. Athletes will get their weight checked along with body fat and body mass index. Athletes will be expected to track their current diet and will receive advice based on their needs. This is great for anybody from a competitive athlete to somebody just looking to shred a few pounds. Get to know our in-house Health Coach, Eva!