Intro Program

It’s a coach-led 4-week introductory strength/conditioning program that teaches the fundamentals of moving better in real life and improves your overall fitness. Each month we take 6-10 people from a variety of professional backgrounds and exercise experience and introduce them to CrossFit: functional fitness in challenging coach-led, task-oriented group environment. It’s incredibly humbling and always a great workout.

Register for our 1-month Intro Program and start today because why wait. It’s just 3 classes per week. No exercise experience required… It might just change your life. $175 + GST Register with a friend and save $20 each.

Sign Up for our Intro Program

CFC New Year Promo

Looking to change up the exercise routine, hit some new goals or break-through a plateau? Or just want to meet some new people, learn a few things and workout in a safe yet challenging coach-led environment.

Register for our 1-month Intro Program and take advance of the CFC January PROMO. It’s just 3 classes per week, for 4-weeks. No exercise experience required. It might just change your life.

  • $50 OFF First Month. That’s only $125 for the 1-month, Intro Program (On-Ramp) and you’ll also get $20 OFF a 2-month commitment thereafter for an Unlimited Membership at $155 per month.
  • Total Package = $435 for 3-Months. Includes $90 total savings. Sweet deal!
  • EXTRA: Sign-up with a friend or family member and get your choice of a $20 Gift-Card and Hot Yoga passes for you and two friends OR a free 1-hour massage from our on-site RMT. Glorious!

Starting Jan. 4th. Limited quantity available. Register online now. It might just change your life.

Register Here!

Register with your friends and family because the more the merrier!


Schedule Format

Our Intro (On-Ramp) program starts the first Tuesday of every month. It consists of three 1-hour sessions per week for 4 weeks on…

  • Tuesday 7pm-8pm
  • Thursday 7pm-8pm
  • Saturday 1pm-2pm

Our program is designed that you can join in at any time and start your 4-week intro, so you have the option of starting right away or waiting until the next month. Either way, you will be exposed to all you need to know, learn about movement, body mechanics and strength building and improve your work capacity with some challenging, yet do-able, conditioning workouts.

Flexible Scheduling

We also have some additional FLEX-TIME sessions 4pm, 7pm and morning options available throughout the week to make up a class or get a feel for the regular class environment with scaled versions of the strength/skill work and workouts. The FLEX-TIME sessions are perfect for those with some scheduling anomalies or those with a well established fitness background that can or want to jump in on some regular class times.

To sign up, simply email us with a little about yourself and purchase the On-Ramp Session Plan through the link below:

Sign Up for our Intro Program

 

 


Session Overview

Each session typically involves…

  • 10-15 min functional warm up (basic movement circuit combined with mobility)
  • 20-25min section on movement technique and some light strength work (goal being to introduce the movement, proper mechanics and get comfortable with some light loading using body-weight, kettle bells, dumbbells, barbells, etc. in a progressive fashion based on each individuals level of fitness
  • We finish with a 6-12 minute  (it varies by day) medium-to-high intensity intro “crossfit” style workout that incorporates some of the skills and movements we’ve learned that day; aiming to build movement volume and work capacity over the course of the 4 weeks to best improve your level of fitness and prepare you for the regular crossfit class environment.

Contact us for more details and join the community! This is going to be fun!

To sign up, simply email us with a little about yourself and purchase the On-Ramp Session Plan through the link below:

Sign Up for our Intro Program