Friday, March 27, 2015

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CrossFit New Windsor

CrossFit New Windsor is a fitness community made up of people from all walks of life.  Our environment is supportive and welcoming.  CrossFit isn't just a workout, it is a learning process about physical movement and fitness through weightlifting, body weight movements, and endurance.  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 workouts are different every day and our coaches will modify them specifically for you based on your abilities.  Traditional fitness classes typically have a trainer who stands at the front of the class and has you mimic their movements.  At CrossFit New Windsor our trainers lead the class through teaching, correcting, and demonstration.  They coach the class and don't workout with the class. 

Getting Started:  The 1st Thursday of every month is bring a friend day.  Feel free to come to any of our classes the 1st Thursday of every month with a friend that does CrossFit or with any friend.  Please contact us before coming.  The next bring a friend day is April 2nd. Or you can schedule a free class any other day of the week below.

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.  We will call you back as soon as possible. 

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.  There are 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.  We only have one price, our group classes are $160 per month and covers unlimited classes and unlimited nutritional counseling.  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. 

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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