CTOWN CrossFit-Downtown – CrossFit DTF
Our promise to you is to clearly understand your personal situation and goals before quoting you a price for something or recommending a program. Just like there are differences between Planet Fitness, LifeTime Fitness and Equinox, there are vast differences in strength, conditioning, movement and nutrition teaching and coaching. We are proud not to be the Planet Fitness of CrossFit gyms. Our programs are accessible and affordable.
Our clients excel because we offer a unique approach. Our clients stay because we demonstrate our value every day. We invite you to read our reviews on Facebook and Google prior to scheduling your free introductory session with one of our professional coaches.
Rates for our classes range from $6-$15 depending on the program and package.
Rates for PT range between $39-$65 depending on the session length and package.
A coach will recommend a specific option for you following your assessment that will allow you to achieve your goals.
Supercharge your metabolism!
6 Week Program:
Special Extra Value:
To get the most from this program your days in between lifting should be rest, active recovery, or short interval training.
You should not doing full CF classes in addition to this training.
CTOWN ladies may pause their CF membership during this program.
All ladies new to CTOWN must attend an orientation session on Saturday, January 16 at 11am. If you are not available for this session you must book a private session with Coach Renee for your orientation ($65)
CTOWN FITCON is the perfect program to take you to your personal goals and compliment other activities like Spin, Yoga, Pilates. We offer safe, effective workouts led by expert trainers who care about your goals and tailor workouts to your to your ability, all the while challenging and motivating you.
Each class will consist of: warm-up, movement instruction, high intensity workout & cool down. No experience needed. No pre-requisites.
We will use a variety of movements such as running, rowing, kettlebell swings, body weight movements and plyometrics, every workout will be new, exciting, motivating and results driven.
What: The best workout of your life!!!
Weeknights: Tues & Thurs 630PM
Weekdays: Tues & Thurs 630AM
Saturday Morning: 9am (DTF) & 10am (FVP)
Where: CTOWN in the Flats
Who: Those with a desire for change and a positive attitude.
How much: Punch cards and recurring memberships available with pricing similar to any local yoga or spin studio. The more you come the more you save, the fitter you get!
At CTOWN we uniquely combine the programs described below to craft your individual prescription for a lifetime of comprehensive fitness, active living, healthy mind/body balance and longevity.
We will help you balance common goals such as:
-Weight loss-Nutrition management
-Sport specific training:
-Golf – Tennis – Football – Basketball – Baseball – Skiing
-Strength & core stability
-Relieve muscle, tissue and joint pain
-Adventure races and travel activities
-5k, 10k, marathon & triathlon training
-Improved kinesthetic & postural
What to expect?
Our model is different and much more personalized because the sole focus of your hybrid program is you.
By developing a personal relationship with your Coach for Life, you will be connected with a fitness professional who is responsible (with you) for outlining your personal program for success.
Continued periodic sessions with your Coach for Life will help you learn new skills, set new goals and stay on track. Your coach relationship is an integral part of what will make you successful over the long term.
Most importantly at CTOWN, your coach will help you understand that we train with attention to you and intention to get you active and fit based on your specific goals and keep you that way for life!
Our general strength and conditioning program.
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.
We have programs to fit all budgets. Your goals will help to determine the package recommended by your coach after our personal assessment and consultation. We are confident you will find our programs an exceptional value.
Prerequisites would include the desire to get off the couch and into the game and the achievement of our baseline fitness benchmarks through Fundamentals PT or test out session.
Here you will sweat along side your friends, celebrate every milestone and goal with a high-five or fist-bump and learn that exercise can indeed be fun, effective and rewarding all at the same time.
You will be required to achieve a standard set of benchmarks and a base level of fitness through Fundamentals Personal Training before you can safely and effectively participate in group CrossFit classes.
Why Personal Training?
Your prescription for fitness is unique to you. Group solutions to individual needs are often inappropriate, unsafe and ineffective.
Professional, competent and caring 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 your individual needs, deficiencies, weaknesses and injuries at times convenient to your busy schedule. Everybody works at a different pace and our goal is to keep you fit and injury free for life.
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.
For a variety of reasons, some clients choose a more private environment to continue their training. 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.
What will be accomplished in PT?
First and foremost, PT is about you as an individual, assessing where you are today, where you want to go and the best path to get you there (fitness). Our goal is not to throw you into an environment or program that isn’t right for you just so that we can say we have the biggest gym in town. This is about sustainable long-term results.
Your PT sessions will ensure that you have been properly and safely trained on the functional movements as they pertain to CTOWN. Learning proper form, range of motion, movement & strength progressions, scaling to ability, and intensity are all important to your success.
Some examples are: squatting variations, Olympic lifts such as the clean, jerk and snatch, deadlifts, presses, kettlebells, pull-ups, rowing and many, many more. In total you will learn 30-40 movements prior to graduation.
Your coach will come to understand any pre-hab/re-hab needs you have that can and will impact your ability to perform certain movements. Identifying your barriers to success in the body and mind and solving those problems can only be done individually.
A average of 6 -10 sessions is normally required if you are new to CrossFit, but in the end graduation is competency and goal based.
This class is a blend of many styles, tutelages and lineages of martial arts. This is the no-nonsense style of martial arts. Its not flashy, its not fancy. Its about getting the job done.
This class is a result of 20 years of honing this style and delivery to make the most effective, well-rounded art that you could embark upon. This is will teach you how to more effectively defend yourself if ever caught in a bad situation. This is the tool you want to have, yet never hope to use. It will be intense, it will build self-confidence, and it will teach you how to keep yourself safe in a bad situation.
The drills and skills push the envelope of your mental and physical capacities. This course will be dealing with the following:
CrossFit® is a registered trademark of CrossFit Inc.