CrossFit CSTL
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CrossFit CSTL

60

minutes

Trainers:

Our group coaching programme is designed to meet the needs of our large and varied community. Train alongside doctors, lawyers, business executives, accomplished athletes and retired grandparents. All of whom share the desire to be healthier and happier.

In our one-hour group sessions, participants will be led by our expert coaches through multiple phases of fitness and recovery:

  • Mobility drills to improve and restore joint mobility and function;
  • Skill based warm-up to prepare the body for the workout;
  • The Workout of the Day (WOD) – which might be any combination of gymnastics, running, jumping, squatting, kettlebells, Olympic Weightlifting and more;
  • Post workout recovery techniques to prepare you for the rest of your day and for your next workout.

Our members come from all different athletic backgrounds and ability levels. Some are just starting their journey into fitness and health, some are a couple of years along while others are competing in high level regional competitions. As coaches it is our responsibility to understand the different needs of our clients and give them the platform to constantly improve. It would be amateur of us to only prescribe one workout and expect everyone to improve. This is why we have 3 distinct groups.

We regularly test our clients through a through a variety of methods which include, but are not limited to; strength tests (weightlifting), gymnastic tests, capacity tests, muscular endurance tests, aerobic/pacing /mixed modal tests, structural balance tests, alactic/lactic tests, and battery tests. We then use this data to split our client base into 3 distinct groups. This allows us to prescribe more specific and effective  programming. We classically go through training cycles with linear progressions, and accumulation and intensification phases.

Fundamentals

Our Fundamentals process is a mandatory programme created to give you the opportunity to learn the basics of loaded movement so you can confidently move into our CrossFit group classes. Safe and progressive training is our main priority, and so our Fundamentals programme allows prospective members the chance to learn many of the philosophies we prescribe in a relaxed, personalized manner to ensure a great platform to kick start their training with CFPT. The process begins with a free assessment with one of our coaches to identify any structural or movement limitations, and ensure that clients are in a position to start the fundamentals programme. After completing the assessment, clients will start the fundamentals programme. During this time you will gain an understanding of how to execute and and why we use functional movements such as the deadlift, squat, pressing and basic gymnastics. You will learn all the key fitness terms and a background into how and why we train the way we do. If our coaches feel that more work is required before entering group classes, trainers will discuss with clients what is required for them in order to graduate. We think it is extremely important for our members to be educated on our methods so that they can learn, understand and enjoy the ‘journey’ of their athletic development.
If you feel like you are fine to bypass this process due to your previous experience in CrossFit, feel free to get in touch with us and we can discuss the best route to get you in to classes: [email protected]
    Fundamentals       Cost       Information
4 x Personal Training $3,000 Include’s Free Assessment

Fitness
This programme is designed for entry level athletes who are new to the concept or mixed modal fitness and resistance  training. Typically, these athletes have a low weight training age (between 0-2 years) and present with some dysfunction and/or imbalances which could range from poor mobility to weak single leg strength. Often lacking in pure strength, the main priority is to increase overall strength in both weightlifting and gymnastics. Programming for fitness athletes focus on quality of movement and mechanics rather than intensity, however, this does not mean this programme is any easier than the others! We believe this is the most effective and safest way to develop these types of athletes.

Performance

Generally these athletes have a solid foundation in strength (1-4 years of resistance training experience) and are competent with the majority of movements found in the sport of fitness, including (but not limited to) kipping, handstand pushups, double unders, olympic lifting etc. Performance athletes typically present with common faults such as OH stability, experience being inverted, understanding of pacing, and mobility issues. We design specific workouts to fix these faults before we increase the skill demands or intensity for these athletes.  Expect to see an increase in complexity of the movements and workouts for performance athletes.

Competitor
This programme is designed to prepare these athletes for the needs of ‘the sport of fitness’ where high levels of gymnastics, weightlifting, power, strength and endurance are important. A typical competitor athlete has a moderate training age (3-6 years) and is well rounded with a good grasp of weightlifting, gymnastics and their own engine. Expect workouts to include a greater deal of complexity and intensity. These athletes only weaknesses are present when compared to the top athletes in the sport. They are training 5-6 days a week and have a deep understanding of their own bodies and ability.

 

Drop in          Cost      Extension Information
1 Time $250
3 x per week Cost Extension Information
1 Month $2,400  None Offered
3 Month’s $6,300 2 Weeks
6 Month’s $12,000 4 Weeks
12 Month’s $21,600 8 Weeks

 

Unlimited      Cost Extension Information
1 Month $3,000  None Offered
3 Month’s $7,800 2 Weeks
6 Month’s $15,000 4 Weeks
12 Month’s $27,600 8 Weeks

 

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