Forging Elite Fitness
A Few Goals Our Crossfitters Have Achieved
The Problem With Gyms
A better way to get in shape
CrossFit Is Different
Class Times & Rates
Holiday class times: 8:30am and 12:00pm only.
Date revised: 2019-09-09
|5:30AM||CF Class||CF Class||CF Class||CF Class||CF Class|
|6:30AM||Open Gym||Open Gym||Open Gym||Open Gym||Open Gym|
|8:30AM||CF Class||CF Class||CF Class||CF Class||CF Class|
|10:00AM||Yoga w/ Christie|
|12:00PM||CF Class||CF Class||CF Class||Yoga w/ Christie|
|4:00PM||CF Class||CF Class||CF Class||CF Class||CF Class|
|5:00PM||CF Class||CF Class||CF Class||CF Class||CF Class|
|6:00PM||CF Class||CF Class||CF Class||CF Class||CF Class|
|7:30PM||Yoga w/ Jon|
|Unlimited month to month membership||$160+GST|
|Unlimited First Responder month to month membership (police, fire, EHS, CBSA, Corrections)||$135+GST|
|Unlimited Students and Seniors (65+) month to month membership||$135+GST|
|Unlimited Corporate rates (please call for details)||$135+GST|
|Unlimited Couples month to month membership||$275+GST|
|One year unlimited membership||$1632+GST|
|Six month unlimited membership||$864+GST|
|Three month unlimited membership||$456+GST|
|CrossFit Kids – Ages 5 to 11 – 2 classes/week (Tuesday and Thursday)||$50+GST|
|CrossFit Kids – Ages 12 to 17 – 3 classes/week (Monday, Wednesday and Friday)||$75+GST|
|Open Gym – 5:30am to 10:30am, noon classes Mon-Wed-Fri, and 3pm to 7pm||$80+GST|
The 9 Foundational Movements of Crossfit
SUMO DEADLIFT HIGH PULL
Images courtesy of CrossFit Inc
What Is CrossFit?
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.
These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time.
Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort.
By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
New To CrossFit?
If you’re new to CrossFit and ready to join, CrossFit Chilliwack requires that all athletes complete our Elements Course. These introductory classes prepare you for joining our regular CrossFit classes.
The Elements Course is held in the evenings for three (3) weeks. It consists of six (6) classes held over the course of three (3) weeks in which our coaches take you through the foundational CrossFit movements and exercises. Once you’ve completed these six (6) classes you are welcome to attend any of the scheduled class times. If the evenings don’t work for you, we can schedule them specifically for you.
These initial classes offer you quality instruction on the foundational movements of CrossFit, movement mechanics, mobility and stability and will also provide you with information on optimizing your fitness goals through diet and nutrition. During each class our coaches will introduce you to the the CrossFit ‘lingo’ and include a WOD (Workout Of the Day) that will feature the movements and exercises that you learned that day.
The Elements Course is held Tuesdays and Thursdays at 7pm for 3 weeks. They generally begin on the first Tuesday of each month.
The Elements Course includes another four weeks of regular classes which follow your completion of the Elements Course. This will assist you to progressively find your way while working out with an amazing community in our regular classes. We will be here to assist you along the way to help you reach your fitness goals.
Please see our Class Times and Rates page for the cost of the Elements Course. You’ll see our other options and deals there too. After your seven week Elements Course package, you can decide from there. Perhaps Unlimited Monthly access, a 10-class punch card or any one of our class plans and rates that suits you. Membership fees are deducted on the 1st or the 15th of the month. (Please see our Class Times and Rates page for details. Note that 5% GST is not included in the prices).
Once you’ve decided that you’d like to join, we make it easy with an online registration using Wodify software. You’ll have to input your Full Name, Birthdate, preferred Email address and address. Once you’ve registered, you will receive an email from Wodify with a Login and Password requesting you to complete your profile information including preferred method of payment. Payments can be made either by credit card (MC/VISA) or by Direct Debit (Void Cheque Required). Easy right?
Still not sure? Just START YOUR FREE TRIAL and come see for yourself!
But in the meantime, if you have any questions at all please call or email us. We are looking forward to meeting you and having you join us in our great community.
Jon and Paul.
10 reps per exercise
B) Hip Sequence
15 sec hold each position
C) Seated Wall Angels
10 reps **If you're unable to maintain arm contact with the wall, try standing with feet 6"-12" from wall with back flat. If that version gives you trouble, do them lying on your back
Weighted Overhead Circles
10/direction **no weight or very light plates/db''s
Rest 45 sec
Single Leg Squats Off Box
5-7/leg controlled lowering each rep
Rest 45 sec
Opposing Limb Arch Raises
Rest 45 sec
30 Double unders
15 Push Press (75/55)
5 Bar Muscle ups
5/leg **3 sec up, 3 sec down each rep. Assisting balance by touching hand to stable surface is ok.