STEP 1: Student Consultation/Intro to CrossFit
Once you’ve decided you want to get into the best shape of your life and be a part of a community of like-minded people, it’s time to book a Student Consultation/Intro to CrossFit with your personal coach.
Do it alone or bring a friend along to your 60-minute free intro session. First, you’ll meet your personal coach, who will explain the CrossFit methodology, as well as CrossFit Vancouver’s application of CrossFit, which is based on the Madlab Group’s system. Then he will look at your fitness strengths and limitations and evaluate your current level of fitness.
STEP 2: Personal Training
Our fundamentals (personal training) program is going to look a lot different than group aerobics or group bodypump, or a bootcamp or any other group exercise class.
Yes, you will eventually have the option to graduate to CrossFit group classes; however, before that we need to ensure that you are both competent in the CrossFit movements and fit enough to safely join group classes. To do this, we use established physical Benchmarks and the Pocket Coach to monitor your fitness progress.
With that in mind, you will start off by completing 12-20 one-on-one or two-on-one private training sessions, where you will be coached by both an instructor, as well as their apprentice coaches. Our instructors are some of the first CrossFit coaches who brought CrossFit to Canada nine years ago; their experience is second to none.
During your 12-20 personal training sessions (the number depends on your personal fitness level and physical abilities), you will become familiar with the CrossFit movements (30-40 movements), things like Olympic weightlifting, power lifting, gymnastics and rowing. You will also learn about mobility, injury prevention and nutrition.
Read more about the benefits of doing personal training here.
STEP 3: Group Classes
Once you’re competent in the CrossFit movements and reach our graduation requirements, you are free to begin group classes.
During group classes, you’ll push yourself and sweat it out with like-minded individuals, as you compete with yourself (and others, if you choose) for rounds, time, points, glory, emotional satisfaction and spiritual growth. You will reach new physical and emotional levels you didn’t think were possible, and you will undoubtedly find yourself with a new social and support network, who will help you on your continued path to greater health and happiness.
At least two coaches (and numerous apprentices) will be present at each class; some of our evening classes boast as many as three coaches. One of the Madlab Group principles is to promote a minimum of 10:1 student to coach ratio. This ensures you will continue to receive technical coaching even as your CrossFit and fitness abilities improve.
STEP 4: Refresher One-on-One Sessions
Every four months, you will meet with your personal coach (and apprentice) for a one-on-one session, where you will work on your weaknesses, or on technical movements you want more help with.
Our minimum requirement for refresher sessions is twice per year; however, you can meet with your coach more often for one-on-one coaching if you want additional help with strength training, gymnastics, mobility or nutrition consultations.
STEP 5: Specialty Programs
Our mandate is to strive for constant improvement; this is the purpose of our specialty programs. These programs are for those looking for additional services that are beyond the scope of the regular group classes.
Read more about our Specialty Programs here.
