CrossFit Classes

The CrossFit program is a strength and conditioning system based on constantly varied, functional movements, executed at high intensity.

Once you have completed our Start Up program, you may join the CrossFit group sessions. Each of these group workouts consists of a warm-up, strength or skill development, workout of the day and cool down.

Between $8 and $20 per class with membership, depending on frequency and length of contract. Click here for our fees.

Bootcamp Classes

If your goal is to lose fat, tone muscles, gain, strength, endurance and flexibility, CFW bootcamp will help you accomplish your goals. Our bootcamp group fitness sessions incorporate a mix of body-weight movements, agility drills, muscular-endurance work, mobility training, prehab and stability training, circuits and intervals, using many of the tools you might see in our CrossFit classes, including kettlebells, dumbbells, boxes, sleds, medicine balls, pullup bars and gymnastics rings. Each day brings a new and different workout that will teach you to break free of your comfort zone, as you learn to move better, look better and feel better. You don’t need to have prior CrossFit experience and there are no pre-requisites to join, as this class is designed for any fitness level.

Each class is one hour long and involves a warm-up, a skill or instructional component, a workout and cool down. Register for a 6-week session here.

Olympic Weightlifting Class

As part of your monthly membership, you may attend our Olympic Weightlifting Classes, focusing on the Snatch and Clean & Jerk.

Powerlifting Class

As part of your monthly membership, you may attend our Powerlifting Classes, focusing on the squat, bench press and deadlift.

Kettlebell Class

As part of your monthly membership, you may attend our Kettlebell Classes, focusing on using the tried and true Russian tool to build strength, stability, mobility and endurance.

Gymnastics Class

As part of your monthly membership, you may attend our Gymnastics classes, focusing on all types of bodyweight exercises, using the bar, gymnastics rings, paralettes and other tools.  We work on everything from pullups and handstands to single leg squats and basic tumbling.

Mobility & Stretching Class

As part of your monthly membership, you may attend our Mobility & Stretching classes, focusing on helping you get more flexible, using facilitated stretching techniques, breathing exercises and soft tissue work.

Personal Training

Many clients prefer an individualized approach.  This is where you will work with your trainer to build your general fitness base and gain familiarity with our movements.  You will find the greatest success with personal training if your needs or goals include:

• extra accountability
• you have generally been sedentary
• you are new to exercise
• you are referred to us by a physician, physical therapist or chiropractor
• you have specific performance oriented goals (triathlon, basketball, etc.)
• you have significant health or orthopaedic issues

Your trainer will tailor workouts specifically for your current fitness level so you can progress at your own pace.  Following your initial sessions you may then choose to continue with private training or progress into our group sessions.

$85 per hour with discounts for package of 12 sessions or more.

Program Design & Online Coaching

After an initial assessment and consultation, we can provide an exercise program, nutrition prescription and lifestyle recommendations designed specifically to address your needs and objectives.

Nutrition & Lifestyle Consulting

Whether you are a competitive or aspiring athlete,  attend our CrossFit classes, or exercise on your own at home, our coaches can meet with you to create a unique plan of action to help you reach your goals.  We can take metrics and measurements, assess your current level of fitness, and provide exercise, lifestyle, nutrition and supplementation guidance.

Specialty Clinics & Seminars

In order to expand your knowledge and skill set, we occasional offer clinics and seminars on a variety of special topics. These include group intensive classes that focus on a particular skill, such as Olympic lifting, kettlebell training, or running techniques. We also host nutrition seminars, competitions and certifications.   All special events will be updated on our monthly schedule and announced on the website.

Biosignature Modulation

Biosignature modulation is a technique developed by renowned strength coach Charles Poliquin. In a nutshell, it involves measuring skinfold thickness at a number of sites around the body. The ratios between the different sites are indicative of the individual’s hormonal status. As an example, if you have too much stress in your life (of any form), then your cortisol levels will be abnormally high. This will lead to fat storage primarily in the abdominal region. Other sites can assess testosterone, estrogen, thyroid function, insulin levels, and growth hormone status.  By looking at the ratios, we can make changes in the diet, correct vitamin and mineral deficiencies, or recommend additional medical tests. This can improve health, and either accelerate fat loss or muscle gain, depending on your goals. For those chasing optimal athletic performance, this is a powerful tool to monitor and accelerate recovery.