First Steps
Getting Started at CrossFit Fever
So you’re ready to start? Great! Welcome to the best decision you’ve ever made for your own wellness. Here are the steps to starting at CrossFit Fever:
Step 1. First Workout is Free!
Come over and check out our facility, equipment, and get a feel for the energy that makes our community so infectious, like a fever. If you like what you see, we’d love the opportunity to give you your first CrossFit workout free of charge. Be prepared though, you’ll never want to go back to your “big box” gym again.
We offer a free first WOD on Saturday’s or Sunday’s; call, stop by or e-mail ahead to schedule. If you absolutely can not make it on a weekend and must get your fitness started NOW, we will schedule a WOD during the week based on availability.
Step 2. Which athlete are you?
A. I have my level 1 or beyond
B. I have taken a beginners program at another CF and have been doing CF for 6 months or more. Head to step 4.
C. I have never done CrossFit before or less then 6 months of training. Head to step 3.
Step 3. In-order to join our community in the group classes at CF Fever; we require one of the following, either our 2 week CrossFit 101 Program or our Fast Track Program.
CrossFit 101 This class will meet 4 days a week, Mon/Tues/Wed/Thurs for 2 consecutive weeks, with a limited class size. The movement curriculum is sequential and attendance to all sessions is fundamental to you gaining the necessary proficiency and preparation for our group workout of the day classes.
During the CrossFit 101 Program, we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals.
Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and discuss range of motion requirements for the following movements:
• Squats: air squat, front squat, overhead squat, back-squat• Presses: shoulder press, push press, push jerk• Power movements: deadlift, sumo deadlift high pull, ball clean• Olympic movements: clean and jerk, snatch• Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, Handstands, l-sits etc.. • Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.
Please understand that all movements have modifications and we are happy to work with al abilities.
We’ll also introduce you to our way of eating – The Zone and Paleo concepts. If you aren’t ready for The Zone, do not despair, there are easier ways to get started on the track to healthier choices. Nutrition is often overlooked when training, but to us it is the foundation of fitness. Though you don’t need to follow a nutritional program to be a part of CrossFit Fever, we want you to look and feel good, so we want you to get in the Zone.
Once you have completed the CrossFit 101 Program, you are able to attend any group classes and come in at your convenience for a kick-butt workout.
This class is mandatory in order to move on to the group classes. If the schedule time and dates do not work for you, we offer a fast track beginners program.
Fast Track Beginners Program Our Fast Track program is designed for the athlete that is unable to meet at the days and times of our CrossFit 101.
The schedule for these sessions is based on you and the coach’s availability. Each session is one hour long and will cover: CrossFit’s 9 fundamental movements, Olympic lifting basics, gymnastic basics, a workout and an assessment of your needs, goals, challenges and strengths.
Step 4. “Test out”
If you have taken a beginners program or have 6 months CrossFit experience at another affiliate, we offer the opportunity to “test out”. The “test out” consists of one hour of assessment on your mechanics, knowledge and safety in basic CF movements. We are not looking for elite athletes here, we are instead concerned with proficiency, safety and learning about you as an athlete. Please understand that this does not guarantee a pass and release into the wild of the group WOD’s. Once the hour is complete you and the trainer will talk about the next step, either back to step 3 or on to step 5.
Step 5. Choose Group Classes or Personal Training
You’ve invested your time and you’ve learned the basics. Now you can choose to join our group workouts and really amp up the intensity with a little friendly competition. The dynamic of the group workout can’t be touched by any other exercise experience… you’ll LOVE it.
If you aren’t quite ready to join the group classes, you are welcome to join another lift-off program or we offer 30 minute or hour long personal training sessions tailored to suit your level. You can even come with a friend if you like!
Contact us about personal training sessions!