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July 29, 2014

FUNDAMENTALS

The fundamentals course is the core of our program This course is designed around two 1- hour training session with a certified CrossFit trainer. This course will teach you all the basic fundamentals of CrossFit.

Your trainer will cover the CrossFit methodology and the reasons behind what we do and why we do it. You will also learn the nine basic movements of CrossFit; The Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo-Deadlift High Pull, and the Clean. These movements are the key to success and your trainer will teach you how to complete these movements effectively, efficiently and safely.

In addition to these nine movements your trainer will also cover some less complex movements that are commonly seen in our workouts like box jumps, wallball, and pull-ups. You will also be taught how to use the equipment in our facility like ropes, rowers, kettlebells, and rings.

Finally the most important topic covered will be nutrition. We will cover all the nutrition programs that will help you meet your fitness needs. After these three sessions you will be able to join our group classes and feel confident in your abilities to do CrossFit.

 

Q&A about the Fundamentals course:

Q: Why is the class so expensive?

A: First is, you get what you pay for. We are offering two 1-hour private to semi-private lesson that will teach you everything you need to know about CrossFit. We are not teaching you how to pull pins on a Cybex machine at Ballys. You are getting real training from certified instructors.

Second is, if we teach you everything there is to know about CrossFit for free then you could just come for the fundamental class and never come back.

Q: But I only want to do drop in classes Do I still have to take the fundamentals course?

A: Yes. EVERYONE who works out in our gym is required to take the fundamentals class. This is for several reasons. The number one reason is SAFETY. CrossFit uses very complex movements and we want to make sure you are doing them right before you join one of our group classes.

Second is it isnt fair to our other athletes. If you come in to the gym and the workout of the day is front squats and you dont know how to front squat then the trainer will have to spend the entire class working with you and not giving the proper attention to the other athletes.

The final reason is for your confidence. We know starting something new is not easy. We want you to feel comfortable with all the moves and all the equipment in our facility so when you start a group class you will feel like you are already part of the family and not a "newbie".

CROSSFIT CENTER MASS TRAINING SCHEDULE

  MON TUE WED THU FRI SAT SUN
0615-0700 CLASS CLASS CLASS CLASS CLASS    
0700-0800 CLASS CLASS CLASS CLASS CLASS    
0800-0900              
0900-1000           CLASS  
1000-1100           CLASS OPEN
1100-1200 OPEN OPEN OPEN OPEN OPEN CLASS
1200-1300 CLASS
1300-1400              
1400-1500              
1500-1600              
1600-1700 CLASS CLASS CLASS CLASS CLASS    
1700-1800 CLASS CLASS CLASS CLASS CLASS    
1800-1900 CLASS CLASS CLASS CLASS CLASS    
1900-2000 CLASS CLASS CLASS CLASS CLASS    
  • Classes start at the scheduled times. Anyone who comes in after the WOD has already begun will have to wait for the next Class. Mon-Fri 11am to 1pm and Sun 10am to 1pm are open blocks. You may come in anytime during these blocks, but keep in mind you will need enough time for the WOD.
  • Any class cancellations or changes will be posted on our website so make sure you check it out before you come down.
  • Our fundamentals course is required prior to participating in any group classes. Fundamentals courses are scheduled on an individual basis. Please contact a trainer for available times.

MEMBERSHIP PACKAGES AND FEES

BASIC MEMBERSHIPS
FUNDAMENTALS COURSE (2 TRAINING SESSIONS)** $99
UNLIMITED MONTHLY MEMBERSHIP $99
DROP IN CLASS $20
FAMILY MEMBERSHIP (2 ADULTS AND 2 CHILDREN) $250
POLICE/FIRE/EMS/MILITARY/STUDENT&SPOUSES
FUNDAMENTALS COURSE (2 TRAINING SESSIONS)** $80
UNLIMITED MONTHLY MEMBERSHIP $99
DROP IN CLASS $15
FAMILY MEMBERSHIP (2 ADULTS AND 2 CHILDREN) $200
PRIVATE TRAINING
1 HOUR $75
5 SESSION PACKAGE $300
10 SESSION PACKAGE $500

**FUNDAMENTALS CLASS WILL BE REQUIRED TO PARTICIPATE IN ANY GROUP CLASSES.

Disclaimer: These prices are subject to change at anytime.




This photograph is a registered trademark of CrossFit Inc.

World Class Fitness in
100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.

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