Programs 2017-09-21T18:41:19+00:00

PROGRAMS

Better Every Day

CROSSFIT

CrossFit is our core strength and conditioning program. It combines a strength-building program with fun and varied conditioning work. Our CrossFit program includes classic weightlifting –cleans and snatches, bodyweight and gymnastic movements – like push-ups, pull-ups, handstands, jumping and dips, endurance training –running and rowing, and power lifts –squats, deadlifts and presses. This creates a comprehensive fitness program that focuses on proper movement, builds strength and increases an athlete’s capacity for work.

The goal of our CrossFit group program is to build more capable humans by increasing our athletes’ level of strength, athleticism, and physical capacity to perform.

Completion of the OnRamp program or prior experience is required for this program.

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CITYFIT

CityFit is a total body, high-intensity group-training program. The focus of this program is on moving… a lot! Similar to our CrossFit training program, it focuses on constantly varied movement to produce results. Unlike the CrossFit training program, CityFit does not utilize barbell movements as a primary mechanism for increasing strength. Instead, it utilizes bodyweight and gymnastic movements, as well as endurance activities such as running and rowing.

This program is engineered to make you faster and fitter through intensity and simple straightforward movements.

Completion of the OnRamp program, or prior experience is not required to for this program.

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ENDURANCE

The endurance program is designed to build aerobic capacity and increase your ability to exert energy over an extended period of time. Workouts are typically mono-structural in nature (running and rowing), challenging the body’s VO2 capacity and lactic threshold while preparing muscles to respond and recover quickly and efficiently.

If you’re losing energy in the middle of a WOD, finding it challenging to catch your breath when switching between aerobic and anaerobic movements, or are just looking to improve your 5K time, this is the program for you.

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ON RAMP

OnRamp is our introductory program for new athletes. It will prepare you to accomplish your fitness goals. You will learn all of the movements and modalities utilized in our CrossFit and CityFit training programs through proper movement analysis and education. The program runs for one month and includes five one-on-one sessions with a highly qualified coach and trial period upon completion of the one-on-one sessions.

OnRamp is required for all athletes interested in joining the CrossFit group training program. Those with CrossFit experience are able to test out of this requirement.

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PERSONAL TRAINING

We all start in different places and take different paths to achieve our goals. Personal training is offered by our coaching staff for custom training plans, movement improvement, skill development, goal setting and nutrition counseling. Supplementing your group training with custom attention is the best way to take your training to the next level. Hourly rates are individual to the coach and differ for gym members and non-gym members. Contact us for personal coaching rates.

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DROP-IN

Drop-ins are single or weekly visits for CrossFitters from other cities in Cleveland for a short amount of time. We love having drop-ins join us for class, but ask that they contact us ahead of time as classes can fill up, and have previous experience training in a CrossFit gym. If you are in Cleveland and would like to start CrossFit for the first time, please contact us directly. Our daily drop-in rate is $20 or a clothing purchase, and our weekly rate is $40.

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OPEN GYM

Open Gym is time during the week that is open facility time that members can utilize for self-guided training. This is not coach-led gym time.

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CROSSFIT OUTSIDE THE BOX

CrossFit Outside The Box is an outdoor workout series we run during pleasant weather months in Cleveland. We utilize outdoor venues like parks, beaches and public recreation fields to offer members and the community a training environment that takes advantage of the positive emotional benefits of being in nature.

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TREATMENT WITH DR. ERIC

Every other week, Dr. Eric Wolk of Allied Health and Chiropractic comes to the gym to provide treatment for our athletes. Dr. Wolk is a chiropractor with certifications in Active Release Techniques, Selective Functional Movement Assessment, Functional Movement Screening and has training in instrument-assisted soft tissue mobilization. If you’re feeling tight or have some mobility issues that you need to work on, we highly recommend Dr. Wolk.

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“It’s hard to beat a person who never gives up.”

BABE RUTH

“It always seems impossible until it is done.”

NELSON MANDELLA

Achieve Your Fitness Goals

Flexible membership packages to suit all levels of training to help achieve your fitness goals

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Each class starts at the time shown on the class schedule. It is up to the class coach to decide whether or not late arrivals are allowed to join the in progress class. Their decision is final.

  1. When possible, be early. We all have things we want/need to work on. The best time to accomplish this may be before class.
  2. Clean up after yourself and respect the facility and equipment. Classes run throughout the day and evening each day. Please clean up after your workout and take care of the equipment as you would expect it to be taken care of upon arriving for class.
  3. Track your progress. Knowing what you have done before and how you are progressing is important. Whether you utilize the ZenPlanner tool on this site or another tool, it will aid in your progress as an athlete.
  4. Attitude is everything, in life and in your long-term success in fitness. Success means something different to everyone. Work hard, have passion and support your teammates.
  5. Check your ego at the door. As coaches, one of our primary goals is keeping athletes safe. The biggest threat to this is the competitive ego.
  6. Nutrition is more important than training. Eating and drinking the right nutrients is the most important thing a person can do for their health. We love to help with this. Just ask.
  7. Sleep is actually important. Your brain may be able to handle it, but that doesn’t mean your body can recover and rebuild. Without recovery, the body will never improve and you will never accomplish your goals.
  8. We are a team. On a team, communication is important. Bring things to the coach’s attention, their job is to help.
  9. “Can’t” does not exist. We do not speak this word. You won’t or you are not able to YET.

Long-term membership contracts are offered to our athletes to incentivize a long-term commitment to their own fitness priorities. For this commitment, athletes are offered a lower monthly membership rate. If a contract needs to be cancelled before completion, we require that the member pay the difference in what their rate would have been on a shorter-term contract.

We offer all athletes the option to place their memberships on one month holds in light of injuries or health issues that may arise. These requests must be submitted to Coach Jeff in a timely manner before the first of the next month.

Membership cancellation requests must be submitted to Coach Jeff at least 10 days before the next monthly charge is due on the first of the next month.

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Driven community of coaches and members ready to help you find your own path

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