How to get started:
1. First Workout is Free!
Call us or email us , we will invite you to an introductory session and show you how our gym runs. During your introductory session you will have the opportunity to participate in your first CrossFit workout free of charge.
2. Fundamentals Program
This program introduces a new member to the concepts and fundamental movements of CrossFit. This program consists of 8 classes over the course of 4 weeks. The classes are held on Tuesday and Thursday mornings and evenings, 6:30 am or 7:00 pm The movement curriculum is sequential and attendance to all sessions is fundamental to your gaining the necessary proficiency and preparation for our group classes. During the Program we will learn a little more about 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.
The schedule for the 8 Fundamentals classes is over the course of 4 weeks:
Tuesday and Thursdays at 6:30 am
or
Tuesday and Thursdays at 7:00 pm
These classes are sequential and mandatory. If you miss a class, there will be opportunities for a make up class, at an alternate time on the same day at CrossFit NOLA, or on the 2nd and 4th Saturday mornings during the 4 week period.
Please understand that all movements have modifications and we are happy to work with all 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 NOLA 504, we want you to look and feel good, so we want you to get in the Zone.
Be Warned: You will be working out at each session. This program or 5 personal training sessions is mandatory in order to move on to the group classes. Cost of fundamentals program is $250.
3. My schedule does not allow me to come to the fundamentals classes....
If you want to join the gym and are unable to complete the fundamentals program, the other option is to complete 5, 1-on-1 personal training sessions. Each session will cost $65 (total $325) and is scheduled based on trainer availability. Send an email to [email protected] if you are interested in personal training.
4. But I don't need the Fundamentals classes....
On occasion, we have folks contact us that say they would like to skip the Fundamentals classes because they are already in great shape or because they have done CrossFit before.
That’s great! But, you are going to have to prove it. We want to ensure that you absolutely know what you are getting into. If you feel the course described above is too remedial and you are confident in your fitness and ability and movement proficiency, we provide an option for you to Test Out of the Fudamentals classes. This can be done with a Test Out assessment session. They are scheduled by appointment only and cost $30.
At your assessment, you will be required to perform the following 9 movements proficiently and narrate their primary points of performance: 9 Foundational movements; squat, front squat, over-head squat, dead lift, sumo deadlift high pull, med ball clean, shoulder press, push press, push jerk…as well as the back squat, the clean & jerk and the snatch. After that, you will have 12 minutes to complete “Jackie” which is Row 1000m, 50 Thrusters (45lb Barbell) and 30 Pullups. Pullups may be assisted with medium to light bands.
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 for that coveted “TTB” (time to beat) marking on the white-board. The dynamic of the group workout can’t be touched by any other exercise experience… you’ll LOVE it.
