Tuesday, June 30, 2015

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CrossFit New Windsor

CrossFit New Windsor is an extremely diverse fitness community made up of people from all walks of life.  Our environment is supportive and welcoming.  Our aim is to build you to the highest capacity of accuracy, agility, balance, coordination, endurance, flexibility, power, speed, stamina, and strength as possible.  Our prescription for fitness is carefully planned and varied workouts using all types of weightlifting, bodyweight movements, and cardiovascular movements.  Our methods are very progressive for the novice and the elite.  We implement our program to our members using trainers and coaches that teach, correct, and demonstrate simply, safely and effectively.  See our FAQ which may answer a majority of your questions.  Feel free to call us or visit for answers to your questions also.

Getting Started: 

Step 1: Fill out our contact form with any questions or to schedule a free 1 on 1 workout so that you can experience our program or call 206-208-3480 and leave a message.  Most of the time we cannot answer the phone right away because we are busy training our members. Please leave a message and we will call you back as soon as we are free. 

Step 2: If you enjoyed your 1 on 1 session and want to continue you can schedule your first CrossFit basics session.  These sessions are available almost anytime between 9:00 AM and 7:30 PM by appointment only.  Depending on the individual there are 4 to 6 sessions that are $25 each and that are required before anyone can start in our group classes.  The focus of these sessions is to cover the safety and technique of the movements you will be doing including weightlifting, body weight movements, and endurance movements.  We also want a chance to ease you into the workouts during these sessions.  CrossFit is very different and many people underestimate the workouts by doing too much to quickly.  Let us guide you in the right direction. 

Step 3: After you complete the CrossFit basics sessions you are ready to attend our group classes on the schedule below. 

Rates: We only have one price ($160/month) for unlimited classes and nutritional counseling.  We understand that some people may only be able to come a couple days of week and would like a different rate but the value of our membership is totally worth it.  Over 200 other members will attest to that.  Even if you attend class 3 times per week you are paying less than $15 per class.  That is an incredible deal for the training you will receive.  We promise you will not be disappointed.  We DO NOT lock our members into contracts, you can cancel any time.

*15% discount for military, police, fire, ems, married couples or immediate family members.  We also understand that everyone would love a discount but we simply cannot give everyone a discount.  We offer a discount to the above groups because those are the groups that CrossFit was built on. 

**Visiting CrossFitters: As long as you are an athlete of another affiliate you are welcome to drop in to any of our classes.  You do not need to call ahead unless you want to make arrangements to follow your normal programming.  1st drop in is free, $15 for future drop ins.

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

11:00 AM

5:30 AM

5:30 AM

5:30 AM

5:30 AM

5:30 AM

9:30 AM

 

10:00 AM

10:00 AM

10:00 AM

10:00 AM

10:00 AM

 

 

12:30 PM

12:30 PM

12:30 PM

12:30 PM

12:30 PM

 

 

4:30 PM

4:30 PM

4:30 PM

4:30 PM

4:30 PM

 

 

6:00 PM

6:00 PM

6:00 PM

6:00 PM

6:00 PM

 

 

7:30 PM

7:30 PM

7:30 PM

7:30 PM

 

 

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."































































~Greg Glassman

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