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What is CrossFit?

 

CROSSFIT IS CONSTANTLY VARIED FUNCTIONAL MOVEMENTS AT A HIGH INTENSITY.

With an increased work capacity across broad time & modal domains.

 

Where do I start?

 

Start at FFW’s Box 101.  After signing up for CrossFit at the Family FitnessWorks front desk you'll be required to meet with the trainer of your choice (or if you don't have a preference we can assign you one) for 5 sessions.  The days and times for these sessions will be worked between you and your trainer.  The propose of these sessions are to get you the one-on-one attention needed to prepare you for entering a regularly scheduled class.

Box 101 is an introduction to the 8 fundamental moves of CrossFit.  You will learn the importance of proper body positioning and form, so you can safely and effectively maximize your CrossFit workouts.   The covered movements consist of air squats, front squats, dead lifts, overhead squats, shoulder presses, push presses, kettlebell swings, and cleans.  After completing Box 101 you will be prepared and ready to join to the CrossFit community at FFW and attend any of our WOD's.  

 

 

ROUTINE IS OUR ENEMY!  

 

 What can you expect?

 

You can expect to practice and train all major moves, 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 handstand, pirouettes, flips, splits, and holds, bike, run,  swim, row, etc, hard and fast. Five to six days per week we mix these elements in as many combinations and  patterns as creativity will allow.  Remember routine is the enemy. We keep workouts short and intense!

 

What does it cost?

BOX 101: Your 1 on 1 Introduction to CrossFit Movements

  •  $75 – everyone new to CrossFit must complete Box 101. This a one-time fee is due at sign up.  

 

Family Fitness Works MEMBER(S):

  Unlimited CrossFit Classes

  •  $45 month – CrossFit add-on to your existing account as an amenity for unlimited CrossFit Class & Box Access. (Mid-month additions are charged a Pro-Rated amount plus the next Full Month upon adding to account.)

  12 Visit Punch-Card

  • $79  – 12 class visits for Family Fitness Works members. Must use within two months of purchase date.

 

 

NON-MEMBER(S) and DROP-INS:

   Drop-In Pass

  • $15/visit or Buy an FFW Shirt ($20) – One Class Visit during regularly scheduled hours.

   Weekly Pass

  • $30/week – Class pass for one calendar week (Mon.-Sat.). No Box Access outside class times.