What is CrossFit ?

CrossFit is an evidence based strength and conditioning program built on constantly varied, functional movements, executed at high intensity. It was developed to enhance every individual’s competency at all physical tasks, also called General Physical Preparedness. CrossFit started in Santa Cruz and is now an international fitness program with over 1800 affiliates worldwide. We are a private fitness program where clients can workout only under the direction of a CrossFit certified trainer.

Who can participate in CrossFit ?

CrossFit can be adapted to all ages and ability levels. We have proven success with children, elite athletes, and older adults. The CrossFit approach challenges an individual at their current level of fitness and progressively moves each person to greater levels of fitness.

What type of instruction is available ?

Clients can workout one on one with a trainer or participate in scheduled group classes.  This is not a facility where people come in and do their own workouts.  Leave your iPod at home.

What is a typical session like?

Each session begins with a warm up.  The first couple of times, this is completed at your own pace as the trainers walk around and adjust form.  (Mainly we just chat.)  We then begin the skills/strength session.  This is led by one of the trainers and everyone participates.  Once the strength portion is complete, there is a small break until the actual 'workout of the day' (WOD).  The whole process takes just under an hour.  Clients are encouraged to relax after class to record their times and weights, stretch, and get some recovery food.

I want to join (or try your classes for a month) what do I do?

Sign up for our next beginner’s class, ‘On-Ramp’. Since a lot of folks get this wrong, think of it as an on-ramp to a freeway. I’ve heard, ramp, ramp up, ramp on.

What is the On-Ramp?

This class is designed to teach most of the fundamental movements used in this gym. Additionally, it is designed to ease your body into intensity-based, multi-joint workouts.
 

Any other benefits?

Why...I’m glad you asked. This facility, engages in group based classes. Everyone does the same workout, while each person adjusts to a weight they can handle. The On-Ramp class prepares you for group instruction. The side benefit is a new member joins a class with other new people. Everyone starts on the same page, learning the same things, asking the same questions, making the same mistakes.

Do I have to take the On-Ramp class?

Generally speaking, yes. There are few exceptions for people who are coming from other CF gyms or have a decent amount of olympic lifting experience. If you think you qualify, contact us and we can set up a fitness and form assessment.

I’m in pretty good shape, I already do (insert activity here).

Let us be very clear. Doing multi-joint exercises as fast as you can is not something the rest of the fitness world is used to. We come from a broad fitness background and we’ve tried it all. (Actually, we never did pilates, not that there is anything wrong with it...) Our “Workout of the Day” is generally fast and furious. You need to ease into the process and the On-Ramp class is how you do it.  

How long is the On-Ramp class?

It is twelve total sessions over a four week period on each Monday, Wednesday, and Friday. All of the classes (standard classes included) last an hour. Each class is capped at 6 people.

How often do they start?

We generally start these sessions every four weeks. We attempt to start them on a date which will give a person a free week of standard sessions before monthly fees are due. This way they can really see if they want to become a member of our community.

I’m going to have to miss a class or two, is that O.K.?

Of course. We allow a missed class or two as long as you notify us prior. We will then set up a make up class for free.

I can’t make it for scheduled classes. Is there another option?

You can set up private sessions with us and we can get you through the On-Ramp curriculum on your schedule. Understand you will not get the same rate as the scheduled group session. The price per person is dependent on the amount of people.

Can you assure me I’ll get in better shape? 

We do the same workout on the first day and the last just to prove it to you. If you listen and put in the effort, you will see a performance increase, plain and simple. 

What is the cost?

Group session On-Ramp is $150 per person. There are no discounts and no refunds if you do not complete the class. If you miss too many sessions, make-up sessions are at the personal training rate, starting at $50 per hour.  

One-on-one sessions are $300. There are six sessions lasting one hour each. Generally it is all skills, as there is very little time to workout.
 

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