HOW TO GET STARTED IN CROSSFIT VANCOUVER
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.
Do it alone or bring a friend along to your 60-minute free intro session that explains the CrossFit methodology and evaluates your current level of fitness. More specifically, you will become acquainted with our application of the CrossFit method, which is based off the world-renowned Madlab Group methodology.
STEP 2: Personal Training
We are a school of fitness, it 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.
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.
The purpose of doing personal training prior to group classes is three-fold:
First, CrossFit is incredibly technical – it’s like learning an entirely new sport – so the same way you wouldn’t throw someone off the street onto the Varsity swimming team, we don’t throw people who have never done clean and jerks and snatches and pull ups and rope climbs right into the intimidating fire of group classes. Instead, we take the time to properly teach you the movements so you’re confident and safe in your abilities by the time you begin group classes.
Second, one-on-one personal training allows us to address your individual needs, deficiencies, weaknesses and injuries. Everybody needs to work at a different pace, and we want to keep you injury-free to increase your longevity.
Third, we believe relationships with the people around you are going to enrich your life, and your relationship with your coach is no exception. We want to get to know you, your fitness goals, what’s going on in your life, and what you need from us to help you succeed.
Cost:
$835 plus GST for 10 sessions (one-on-one personal training)
$575 plus GST for 10 sessions (two-on-one personal training)
After both your Intro Session and your first 10 private sessions are complete, we’ll re-evaluate (evaluation is based on proven benchmarks) and decide together how many more sessions you will need (most often 2-10) in order to reach our graduation requirements.
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.
Cost for unlimited weekly classes:
Month-to-Month: $199 plus GST per month for a one year contract
6 months up front: $1050 plus HST
12 months up front: $1950 plus HST
Twice a week: $165 plus HST
Student rate: $165 plus HST per month
STEP 4: Refresher One-on-One Sessions ($75 per session)
Every six 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.
