How to Join CrossFit London
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If you aren’t already part of our Facebook group, don’t forget to “LIKE” CrossFit London online, as well as our nutrition page NutritionRx!
If you’ve heard about CrossFit London and are interested in giving it a try, why not come in for a FREE WORKOUT and see what it’s all about? Our FREE WORKOUT sessions are by appointment only and take place each week on:
□ Wednesdays: 8:00-9:00am
□ Thursdays: 7:00-8:00pm
Our FREE WORKOUT session is a complimentary training session at the gym where you will have the opportunity to work with a coach in a small-group setting and try a regular CrossFit workout at no charge. Your hour will be spent with a certified CrossFit coach who will lead you through our warm-up, help you practice the skill work for the day providing lots of instruction on good technique, followed by the completion of an unknown CrossFit workout.
We welcome adults 18 years or older of all abilities at our gym: men, women, big, little, old, young, strong, weak, fit or sedentary, your appointment with one of our coaches will ensure our program is challenging yet achievable when you show up. To sign up, please register online: http://www.crossfitlondon.ca/wp/getting-started/free-workout/
Completion of the CrossFit Bootcamp is one way to become a full-time member at the gym. The Bootcamp lasts one month long and is designed to introduce new members to the principles of CrossFit by demonstrating full-body functional movements and incorporating these new skills into a fun and challenging workout at the end of each class. Class sizes are limited to ensure personal coaching for each participant. Bootcamp offers lots of coaching on safe weightlifting technique, and this training approach is motivating, challenging, and fun while getting you fit at the same time!
Bootcamp Overview:
□ Schedule: 3 days/week (1 hr session/class); 4 weeks in length
□ Morning Bootcamp: Monday/Wednesday/Friday (6:00-7:00 AM)
□ Class Size: small groups (4-10 people) to allow for individualized coaching
□ Typical Session: warm-up, skills instruction and coaching, finish with a workout and cooldown
□ Nutrition: Nutrition education and support provided throughout the program, overseen by CrossFit London’s Registered Dietitian and Sports Nutritionist Jennifer Broxterman. Bootcamp cost includes a private group talk covering nutrition fundamentals provided by the dietitian and/or a CrossFit coach.
□ Free Workout Journal: A free journal to track your workouts and progress throughout the Bootcamp will be provided on the first day of Bootcamp.
□ Cost: $125 + HST
□ Online Registration: http://www.crossfitlondon.ca/wp/getting-started/bootcamp/
We also offer a One Day Intro session to CrossFit London, which is a 4-hour intensive session to introduce you to the CrossFit Method. The seminar is designed with the beginner in mind, and you will be taught key CrossFit skills from the ground up. You will have the opportunity to work on fundamental CrossFit movements, Olympic weight lifting, mobility, and recovery. Our goal is to help you feel more comfortable doing CrossFit with us or on your own.
Our One Day Intro sessions are typically held 1x/month on a Saturday afternoon from 1:00-5:00pm and are limited to a class size of only 16 people. The cost is $85 (+HST), and also includes a beginner’s book to help you get started with your journey into CrossFit. If you are interested, you can check the schedule for our next 1-Day Intro and sign up here.
If you have been waiting to sign up for Bootcamp or personal training, this will also count as your fundamentals training allowing you to participate in our all levels classes for a lot less money.
Don’t delay; our One Day Intro often sells out in less than a week once it gets posted online! To guarantee your spot, it works on a first-come, first-served system, so sign up here.
Personal training with a CrossFit coach is another way to become a full-time member of the gym if the Bootcamp option does not work or appeal to you. Completion of at least 3 (1-hour) personal training sessions is required before moving on to regular classes. With personalized coaching, either individually or with 1-3 friends, family members, or significant others, a custom training plan can be created to suit your individualized needs. Motivation, results, time-efficiency, safety, and accountability are only some of the many reasons why personal training has proven to be an effective investment in your fitness. This option is great for anyone; from those looking to get off the couch and back into shape, to varsity, semi-professional, and professional athletes looking to customize CrossFit to their sport, personal training enables the most direct path to achieving your health and fitness goals.
□ Cost: $75/hour + HST
□ To Book an Appointment Email: info@crossfitlondon.ca
Beginner classes allow new members to by-pass the Bootcamp, 1-Day Intro, or Personal Training route, allowing you to jump into weekly introductory classes to learn the basic principles of CrossFit at your own pace and on your own schedule. Once a new member has attended a minimum of 12 beginner classes, he or she is welcomed to join any of the All Levels or Specialty CrossFit classes offered during the rest of the week. Beginner classes are held weekly on:
□ Tuesdays: 8:00-9:00am, 5:00-6:00pm
□ Thursdays: 8:00-9:00am, 6:00-7:00pm
□ Saturdays: 9:00-10:00am, 10:00-11:00am
Regular classes are held six days per week (see schedule) and are based on the CrossFit prescription of constantly varied, high-intensity, functional movement. We offer 31 Regular CrossFit classes, 3 Bootcamp classes, 3 Specialty classes, and 4 Beginner classes each week. Each class delivers fitness that is designed to be broad, general, and inclusive. In every workout, you will be presented with new fitness challenges and an ever-changing stimulus by incorporating many different activities and skills, such skipping, rowing, running, Olympic weight lifting, gymnastics, dumbbells, kettle bells, medicine balls, box jumps, rope climbs, tire flips, body weight movements, muscle ups, and more!
Each workout is designed to push athletes to complete functional movements at high intensity. Each class will start with a proper warm-up and skills instruction, followed by the workout. The ingenuity of CrossFit is that it is universally scalable, allowing any committed individual to see strength and fitness gains regardless of experience. The same program can be used for males and females, big or small, young or old, fit or unfit, or anywhere in between simply by scaling the load and intensity. If you are willing to show up consistently and work hard with a positive attitude, fitness goals will be achieved and new friendships will flourish out of our community-orientated training environment.
