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Personal Training Packages

     Sample Plan packages

     Fix Your Back package

We offer training packages of
  - 24 sessions,
  - 12 sessions, or
  - 5 sessions,
with a specific progress plan for each. Your times with your trainer will be reserved for the duration of your training package.

Ideally, we recommend three months of personal training twice a week (24 sessions). This length of time will make a difference in your fitness and safe-movement skills that you'll be able to feel, and that will stay with you for the long term. Just like riding a bike, you won't forget how to do these movements.

Equally important, we'll work together to identify your strengths and weaknesses by using the Athletic Skill Levels developed by our own CrossFit Coach Dave Werner--an efficient way to set and reach the appropriate goals for you. It's a system to measure how fit you are by evaluating specific movements. You'll use the Levels to see your progress clearly while you train with ever-changing CrossFit workouts designed specifically for you. If you've already heard about the Athletic Skill Levels and are interested in using them, personal training sessions are the best way to do it.

Here's a sample plan for 24 sessions (about three months at twice a week):

Month 1 -- sessions 1 through 8:
Metabolic conditioning and work capacity are the main focus of these sessions, which also help you build agility. Examples: The air squat, rowing, running, jumping; kettlebell training and other fast-paced exercises with bodyweight and weights that are not too heavy. Also, Level 1 skill testing and goal setting/tracking.

Month 2 -- sessions 9 through 16:
Strength and gymnastics are the main focus of these sessions. Gymnastics builds attributes like flexibility, coordination, agility, and the strength to support your own weight in various exercises. Examples: somersaults, headstands, handstands, pull-ups, push-ups, and other exercises that develop the ability to hold the body in a rigid plank and lift the body, whether on the floor or hanging from the pull-up bar. Examples using weights: the deadlift, weighted squats, high-pulls, farmer walk, weighted lunges. Also, Level 1 (and other levels if appropriate) skill testing and goal setting/tracking.

Month 3 -- sessions 17 through 24:
Power, explosiveness and speed are the main focus of these sessions. Examples: plyometric jumps, clean and jerk, snatch, kettlebell snatch. Also, Level 1 (and other levels if appropriate) skill testing and goal setting/tracking.

Making the commitment to a package of training sessions lets you get the most out of your training in terms of efficient results and thorough learning. Plus, you'll do great in the fast-paced CrossFit classes, if you choose to join them, after these sessions.

If you're ready to commit to getting in shape, and want to apply the Athletic Skill Levels to your training, talk with us about how many sessions are right for you.

Pricing

For our 5 session personal training package the pricing is:

$75.00 per one-hour session for one person;
$45.00 per person for a two person session; and
$35.00 per person for a three person session.

For our 12 session personal training package the pricing is 10% off the above listed prices.

For our 24 session personal training package, the pricing is 15% off the above listed prices.

   To pay on line go here.

Fix Your Back Training Package

Back pain is no joke. When your back hurts, every aspect of life can be affected. Tossing and turning through an uncomfortable night's sleep, you wake unrested, sluggish and irritable. Constantly tensing back muscles during the day, in an attempt to brace against painful movements and positions, leaves your neck, shoulders and back sore and exhausted. Headaches from all this tension are a common complication.

Have you ever noticed how a “bad day” for your lower back often arrives with abdominal pain and indigestion as a companion? Improper structural positions in combination with exhausted, inflamed muscles and other soft tissues can put pressure on nerves causing indigestion and a variety of other functional problems. No fun!

There is something you can do.

Re-establishing natural, full range of motion movement patterns helps your body relax sore muscles and “unstick” sore soft tissue, allowing joints and spine to function properly.

Building reasonable strength allows your body to maintain essential postures and stability. With this solid structural foundation, daily work and play can be pain free and enjoyable again.

The next step requires work. Ensuring adequate cardiovascular and muscular endurance is an important aspect of being able to complete your work or recreation activities with proper structural integrity. Endurance and strength together with proper movement patterns will free you from pain!

This 10 session personal training package has a carefully constructed curriculum designed to teach you essential skills, allow you to begin intelligently building strength, improve your work capacity and start you on the path to pain free movement.

Elements of practice include:

• Assessment of your current flexibility, overall strength, core strength and movement patterns
• Teaching you how to move and when to properly stabilize your spine
• Teaching you the right way to strength train and which strength exercises are best for healthy, pain-free movement
• Increasing your work capacity through a series of progressively skillful movements
• Learning movements that will be applicable to and improve all your activities outside the gym

This program is appropriate for people who have suffered from back pain and dysfunction but who are not currently in acute pain. If your pain is chronic and stable, this is for you. If you are currently in clinical treatment or are recovering from a recent injury, please contact us for more information about how we can help you.

Pricing

For our Fix Your Back training package the pricing is:

$675.00 for 10 one-on-one training sessions

     To pay on line go here.


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