CrossFit Endurance Workout
4, 2, 1 min intervals
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
CrossFit Newton on-ramp class
This class will teach you the 9 foundational movements of CrossFit(press, push press, push jerk, squat, front squat, overhead squat, deadlift, sumo-deadlift high-pull and the med ball clean) and get you ready to join our daily WOD.
Most people beginning CrossFit have never really incorporated these movements as part of there fitness routine. This class is well worth your time. I suggest you join this class before starting CrossFit.
Classes are held on Mon, Wed and Friday at 6 pm. The cost for this 12 session on-ramp class is $200.00/ about $16 per class.
This is well worth your time. prepare to be sore after each class.
Kettlebell Foundations Workshop
Starting in January we will begin to incorporate kettlebells into more of our daily WOD’s (workout of the day) and possibly even have a set kettlebell class each week depending on the level of interest.
The kettlebell foundations workshop or KBF will consist of 12 classes usually beginning in the first week of each month and run 3 days a week (Tueday, Friday, and Saturday) for 4 weeks.
if you have never lifted a kettlebell before after the 12th class you should be proficient enough to participate in the full KB and WOD classes.
The 12 session/4week KBF workshop is $180/$15 per class
Single Session Drop in: $20/Class
10 punch card(10 classes, use whenever you want) $150
These packages are based on a 4 week commitment to Group training:
2x week: $112 per month/8 classes @ $14 per class
3x week: $150 per month/12 classes @ $12.50 per class
Unlimited: $190 per month ,that’s $9.50 per class @ 5 WOD’s per week
Private Instruction – one-hour-session – $75
half-hour-session – $50
**Private Training packages are by appointment only and are subject to Coach availability. Full payment is due prior to the first session and advanced notice of 24 hours is required for cancellation of an appointment or charge will result.**
10% Discounts are available for first responders, firefighters, police, military personnel, and teachers on all packages and programs.
Monday5:30 crossfit 6:30 crossfit 5:00 crossfit 6:00 crossfit 7:00 on-ramp/elements
Tuesday12:30 crossfit 5:00 kids
6:00 crossfit 7:00 kettlebell 7:00 sports conditioning
Wednesday5:30 crossfit 6:30 crossfit 12:30 crossfit 5:00 crossfit 6:00 crossfit 6:00 on-ramp/elements
Thursday12:30 crossfit 6:00 crossfit 7:00 crossfit
Friday5:30 crossfit 6:30 crossfit 12:30 crossfit 5:00 crossfit 6:00 crossfit 6:00 on-ramp/ elements 7:00 kettlebell
Saturday9:15 free intro class(anyone can sign up for this class)
11:00 crossfit 12:00 Sports conditioning 3:00 kettlebell