Here’s what we do to get started:
The short version:
1) Free Assessment – schedule it by calling us (586) 944 4925
2) Like it?
Yes – 3 Intro classes – scheduled after the assessment
Yes & I have perfect technique already – join classes (at trainers’ discretion)
The more information version:
*Everyone* goes through a free assessment to get an idea of where they’re starting from, and introduce them into CrossFit. When we say *everyone* we mean *everyone* (read below for more on this). Trust us when we say this, no matter what you’ve already done, unless you’ve been doing CrossFit already, you need to ramp up to CrossFit, and that’s what this class and the foundations are for.
Then comes the three foundations classes. We go over all the basic movements we use here at Motor City CrossFit, and do a workout at the end of each session. This has the effect of ramping you up into CrossFit (again, we do this with everyone, including and especially military or other hard core fitness folks, because, as mentioned above, ramping up into CrossFit is so important).
Basically, we do these classes so that everyone has a basic idea of the movements, and the class isn’t sitting idle while we teach a movement to a new guy for 20 minutes. That would not be very fair to you guys.
Another note: If you’ve already been doing CrossFit on your own, we’re pretty confident that you’ll benefit a ton going through the assessment and foundations. Just about every CrossFitter out there thinks they have great technique. But myself, after nearly three years of CrossFit, two of those years with other trainers present, and with what’s been called “great technique”, I still get corrected on technique on a regular basis.
After that its group classes time.
Check our Training Rates page for cost of each class.
Advanced crossfitters – You’ve been doing Crossfit on your own for a long time, consistently, and can prove it. You may be exempted from the introductory classes at the discretion of the instructor. There will be a test on both your technique in a number of movements, as well as your physical conditioning. If you have not consistently done the WOD at a minimum of three times per week consistently for the last few months, for your own safety, don’t attempt this option; if you’ve taken a month off, this is not the option for you. There will be very few people who fit into this option.
Note: This option is seriously only for people who are experienced Crossfitters who have RECENTLY been doing the Crossfit WOD (by consistently we mean for the last half year or longer, and aren’t “coming off a break”). I don’t care if you’re a veteran Navy SEAL, if you haven’t done Crossfit, you WILL physically harm yourself attempting this option. There have been multiple individuals (in particular, one special operations member, and one former Army Ranger and SWAT team member) who were in great shape, attempted to jump right into full-out Crossfit, and had a multi-day visit to the hospital and near brush with death due to Rhabdomyolysis (another article is linked here). At the first link, pay close attention to Comment #3 by one Rhabdomyolysis victim, Jorge, who said “I had been Crossfitting before and took a long break… was scoring high on the Army APFT, and got back into Crossfitting too fast and too hard”.
This isn’t to scare you, but to warn you that you MUST properly acclimate yourself to Crossfit training. That is exactly what options 1 and 2 are for. Crossfit is the most effective fitness program on the planet, you must approach it correctly and with respect if you want to reap its benefits.