Recent WODs

Programs

Level 1 Training – All new athletes at CTOWN CrossFit are required to complete our Level 1 Training (L1) . We know you are already asking “why?”  Here’s why:

  • CrossFit is incredibly technical.  It’s like learning a new sport from the ground up.  Good coaches don’t throw players onto the field before they are ready.  The result of that would be injury and a very short career.  We don’t want that and neither do you.
  • One on one training allows us to address you as an individual.  Working with your weaknesses (we all have them) and at the right pace for you.
  • We believe your relationship with your coach can and will enrich your life.  Spending time one on one with the same coach at the outset will set you up with the right relationship to truly guide you through this lifestyle change.

Your L1 sessions will ensure that you have been properly and safely trained on the functional movements as they pertain to CrossFit.  Learning proper form, range of motion, scaling to ability, and intensity are all important to your success.  Here you will learn the movements that make CrossFit unique among fitness programs.  These are the movements that will truly allow you to unleash your strongest, fastest, best self ever.  Some examples are: squatting variations, Olympic lifts such as the clean, jerk and snatch, pull-ups, rowing and many, many more.  In total you will learn 30-40 movements prior to graduation.

A minimum of 10 sessions is required if you are new to CrossFit. These 1 hour private coaching sessions will prepare you for integration into our group class system by teaching you proper technique for a variety of movements.  Semi-private small group L1 is also available (discounts apply).

Most new students will require 10-20 sessions  and 2-6 weeks before joining group classes, but your advancement will be based solely on your ability and performance. A benchmark test at the end of 9-10 sessions will determine if you are ready to join group class.  You will leave L1 upon graduation with a clear Rosetta Stone guide to help you scale and modify movements appropriately.

10 Private Training sessions is $549.  Have friends or a family member you want to learn with and 1 hour of small group L1 can be as low as  $435 for 15 sessions.  Affordable payment plans are available for our various session packages. Interested in getting started, contact us here.

CrossFit – Our general CTOWN strength & conditioning program.  This is CrossFit. All lifts, movements, and equipment. Each class will follow the general structure of a warm-up, skill/lift instruction, strength and/or conditioning workouts, and mobility. If you want to kick ass in a local CrossFit throwdown, run a 5k, play some pick-up basketball, live a healthier, more fit life, and look great naked, this program will exceed your needs. The general goal of our CrossFit program: be the best damn you, you can be.

Prerequisites would include the desire to get off the couch and into the game. In other words, this program is for EVERYONE.  Please see below in Level 1 Training Camp for the entry process into CrossFit Class.  Rates start as low as $139 every 4 weeks.

CTOWN Unloaded – This class focuses on introducing an athlete to CrossFit with an intense workout without worry of being “too technical” for first-timers to intermediate level athletes. Great for all levels, whether it’s your first day or you just want to kick butt without worrying about your snatch, clean or jerk.  This class offers a break from the barbell.  It is included with all CrossFit memberships.

Technique & Seminars – We will also constantly provide technique classes to improve the various different aspects of our strength and conditioning programming; such as, basic barbell and Olympic lifts, bodyweight and plyometric training, gymnastics, and running, to name a few. We will provide constant skill-based training for anyone interested in bettering their abilities. Some of these can be paid seminars and others free technique classes, and a great way to provide continued education for all of the CTOWN athletes. Classes will always be limited in size, so as to provided the most coaching and instruction for your development.  Pricing varies based upon content, staffing and class size.

CTOWN Personal Training – For a variety of reasons, some clients choose a more private environment to get started in CrossFit. This can be a great option for people with schedules that don’t fit regular classes or who may be new to fitness and just need a little more attention and focus from the coach.  Sessions can be booked from 1-4 people depending upon material to be covered and athlete levels.

Get started today!

Call us at: 216.245.9697