THE WAY
FITNESS
SHOULD BE
Join Our Group of Amazing Athletes. Your first visit is FREE. You may choose any of our nine daily classes. We use this class to introduce you to CrossFit. Follow these steps to get started: Step 1 - Schedule your free intro class/consultation. Step 2 - Schedule your start date for the ON-RAMP Program. Step 3 - Change your life forever! CALL TODAY TO SCHEDULE YOUR FREE INTRO CLASS/CONSULTATION. (303) 319-6542 _____________________________________________________________________________ ON-RAMP PROGRAM Our On-Ramp program consist of 4 classes. They are help Monday-Thursday from 6:00pm to 7:00pm. These classes are limited to no more then four athletes at a time. After these four classes you will be ready to join the group classes or personal training options. If you are new to CrossFit, these classes are a must. We will show you how to safely execute movements and lifts. Our On-ramp program also gives our coach the opportunity to get to know your injuries, abilities, and goals — This allows us to develop mobility exercises and modifications that will help you with your weaknesses or movement restrictions (like tight ankles or hips). We will teach proper gym etiquette...how to bail, how to spot, how to rack and unrack barbells, how to set up the rowing machines, how to use the bands and general gym rules. ON-RAMP Classes will follow the following format. 1) A customized warmup for the workout 2) Workout prep to review the movements 3) A scaled workout 4) Optional stretches or mobility cool down CALL TODAY TO SCHEDULE YOUR FIRST ON-RAMP CLASS. (303) 319-6542 _____________________________________________________________________________ We have several membership options to fit your needs. Adult Group CrossFit: We offer CrossFit Group Training Classes. These classes consist of the following: * 10-12 minutes of Mobility work * 10-15 minutes of warm-up * 10-15 minutes Technique/Strength/Gymnastics Training * 15-25 minutes metabolic conditioning (workout) Unlimited attendance - $159 per month 3x/week attendance - $135 per month 10 Visit PunchCard - $135 NOTE: YOUR FIRST MONTH INCLUDES OUR ON-RAMP PROGRAM. _____________________________________________________________________________ No Barbells Class Our NO BARBELLS CLASS is held Monday-Wednesday-Friday from 10:15 to 11:15. We use CrossFit Methodology without the barbells. A fun way to get in the best shape of your life without the barbell. These classes consist of the following: * 10-12 minutes Mobility Training * 10-12 minutes Warm-up * 30-35 minutes Training * 5-10 minutes Cool Down $135 per month 10 Visit PunchCard - $135 NOTE: The ON-RAMP Program is not required for the NO BARBELLS CLASS. _____________________________________________________________________________ One-on-One Personal Training Our One-on-one personal training is offered throughout the day. These sessions use CrossFit methodology training principles. Our coaches will help you achieve your fitness and health goals. Time is spent training and holding you accountable to your goals. We will dial in your nutrition and eating habits. If big groups are not your thing, then this options is for you. $35 per Half Hour Session - one-one-one $45 per Half Hour Session - two-on-one (bring a buddy) $65 per Hour Session - one-on-one $75 per Hour Session - two-on-one _____________________________________________________________________________ Teen Group CrossFit: CrossFit Teens training ages 13-17 meets every Monday, Wednesday and Thursday from 6:00PM to 7:00PM. Unlimited attendance - $99 per month 3x/week attendance - $85 per month 2x/week attendance - $75 per month 10 Visit PunchCard - $110 NOTE: YOUR FIRST MONTH INCLUDES OUR ON-RAMP PROGRAM. _____________________________________________________________________________ Kids Group CrossFit: CrossFit Kids training ages 8 to 12 meets every Tuesday and Thursday from 5:00PM to 5:45PM. Contact Stacey for more information. (303) 319-6542 1x/week - $40 per month 2x/week - $75 per month 10 Visit PunchCard - $110 _____________________________________________________________________________ Range of Motion Class Our Range of Motion class is a self paced class. Athletes will be lead via a daily video feed through a 20 to 45 minute stretching and mobility workout. These classes are free to all members. _____________________________________________________________________________ * NO CONTRACTS OR LONG TERM COMMITMENT. We want you here because you love CrossFit, not because you are tied into a long term commitment. * Discounts for military/Fire/Police * Discounts for multiple family members _____________________________________________________________________________ EXPERIENCED CROSSFITTER? If you are an experienced crossfitter you may test out of the ON-RAMP class. You will need to demonstrate proper form on the following: Air Squat, Front Squat, Overhead Squat, Push Press, Push Jerk, Power Clean, Squat Clean, Power Snatch, Squat Snatch, Deadlift, KB Swing, Wall Ball and Box Jump. _____________________________________________________________________________ We will cover the following movements during the On-Ramp Classes AIR SQUAT FRONT SQUAT OVERHEAD SQUAT SHOULDER PRESS PUSH PRESS PUSH JERK BOX JUMP DEADLIFT SUMO DEADLIFT HIGH PULL MEDICINE BALL CLEAN SINGLE UNDER DOUBLE UNDER KETTLEBELL SWING SNATCH THRUSTER PULL-UP KIPPING PULL-UP |
