STEP # 1: FREE INTRO WORKOUT
WHEN: EVERY SATURDAY MORNING 10:30 AM
CrossfitS3 offers a Free Intro Workout held every Saturday morning at 10:30 am and serves as the first introductory step to our program. The class is universally scaleable for everyone and is a simple introduction to what we do here at CrossfitS3. You will learn a variety of introductory movements and perform those new skills in a crosssfit designed workout instructed and supervised by one of our certified trainers that will adapt any of the exercises to accommodate your needs based on your current level of fitness. The class is designed to simply show you who we are, what we are about and why we are different from everyone out there. Come give us a try without any commitment! Classes are fixed in size and limited to 10 people. If you are interested in attending the Intro Class please email firstname.lastname@example.org to reserve your spot.
HOW TO SIGN UP:
To sign up for this class: Click the schedule tab which will redirect you to our online scheduler. Next in the upper right hand corner click sign up and create a username & password. Next select the “Free Intro Class”. Once you have completed all these steps sign into the 10:30 am Saturday Free Intro Class.
STEP # 2: FOUNDATIONS PROGRAM (Option A OR Option B)
There are 2 necessary starting options when joining the Crossfits3 program. One of these foundation options are MANDATORY. The foundation process explains core movements and must be performed in an efficient, safe manner to be ready for our core Crossfits3 classes.
FOUNDATIONS PROGRAM OPTION A: $129.00
*Foundations begins at the start of the week with Class 1
WHEN: 3x per week for 2- 4 weeks
Class 1: Monday 8PM OR Tuesday 7AM
Class 2: Wednesday 8PM OR Thursday 7AM
Class 3: Saturday 12PM OR Sunday 10AM
*Cycle repeats with new movements every week with a MINIMUM of 2-4 weeks of foundations is necessary based on individual progressions. No classes can be missed during foundations.
This 2- 4 week program depending on the individual is specifically designed to gradually ramp up your bodies ability to accept the new stimulus introduced to the body thru high intensity training. You will learn basic movement patterns, proper technique and fundamental lifts which will build the base for your future. Sessions will build on each other preparing you for our complete product. Every new person starting the foundations program needs to commit to the schedule in place for a minimum of a month with the only exception being individuals who adhere to the foundations program in a faster progression then the normal person. These individuals must commit to the schedule for a minimum of 2 weeks.
Foundation classes meet 3x per week for 2- 4 weeks every Monday 8PM OR Tuesday 7AM AND Wednesday 8PM OR Thursday 7AM AND Saturday 12PM OR Sunday 10AM. All sessions must be completed before moving on to our regular “CROS3FIT” class schedule. The program starts every Monday night at 8pm or Tuesday morning at 7am. It is MANDATORY to contact Eric White directly to make sure there are slots available as these classes are limited in size to provide the best attention possible.
If ANY foundation classes are missed in the 2-4 week cycle, all sessions must be made up before entering our regular class. Each session includes individual skills that are essential to our program. Sessions can be made up by having a one on one make up at $50 a session or buying another foundations program where all classes missed are made up before moving on to Crossfits3 classes. We realize this may create some overlapping within the program but it will only strengthen your technique, overall knowledge of fundamental movements and much more. The coaching staff will also have the ability to intensify these repeated sessions. Safety and persistence is our main goal during the foundations program. During these 2-4 weeks we also encourage our new members to participate in our “Saturday Team Workouts” that take place each Saturday at either 8:30am or 9:30am. This will help introduce them to our community as they build towards the regular classes.
FOUNDATIONS PROGRAM OPTION B “ONE ON ONE”: $240 for 4 sessions (4 session minimum)
WHEN: BASED ON AVAILABILITY
If Foundations Option A has a class schedule conflict or you would prefer a more fast-tracked introduction through the foundations program, the Option B Foundations is also an option to introduce and perform the fundamental movement patterns and lifts necessary to gain the knowledge needed for our Crossfits3 classes. This program is specifically set aside for people with serious time constraints or advanced athletes and is not recommended to for beginners. If at the end of the four sessions we feel you are not ready for the full blown schedule, we may suggest you extend your “one on one” commitment until we feel comfortable with you moving to the group classes.