What is CrossFit

CrossFit is a strength and conditioning program that started with military officers, police officers and firefighters where true fitness was essential for survival. It quickly transcended into the primary workout program for martial artists and elite athletes worldwide. The undeniable results achieved via CrossFit have created widespread growth beyond this population to the “average” consumer.

The program delivers a fitness that is, by design, broad, general, and inclusive. It’s specialty is not specializing. Military, police, sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The program can be used for elderly individuals with heart disease to professional athletes preparing for their season. In CrossFit, load and intensity are scaled to meet the demands of the individual; not the program. In a sentence, CrossFit is for everyone!

Free Trial

We invite you to join us for a free introductory session. We will start with a 15 min. “No Sweat Intro” so we can get to know you and understand your goals. In the remaining 45 minutes, one of our expert coaches will warm you up, teach you some basic movements, and guide you through a workout that is customized for your ability level. After a cool down, we will answer all of your questions and discuss the best way to move forward given your goals.

Free trials are scheduled at your convenience!

Simply fill out the contact information to the right and one of our coaches will contact you!

On Ramp

New members receive a personal assessment and goal setting session with one of our experienced coaches and a comprehensive “On-Ramp” program. This program provides a complete overview of the CrossFit training philosophy and offers new members a small-group forum to learn the 9 foundational exercises.

CrossFit’s foundational exercises mimic natural human movement. Together we squat, push, pull, run and jump – with or without weight – based on your current fitness level. Exercises are scalable be and our coaches are committed to your safety and efficacy.

Services & Prices

We have a small, but committed community in our gym. The trainers are committed to each client and expect the same in return. Do not compare our prices to other gyms, we cannot be compared to any typical gym where you pay a flat fee to come in and use the equipment. We program your workouts for you, instruct movements daily, offer nutritional and programming advice if desired, and guide you through scaling and developments in your workouts every time you walk in the door. You cannot compare our group class prices to private training rates as you are in a group class and essentially are getting private training at the fraction of the cost. If you take full advantage of your membership, classes can be as low as $8/class depending on what you sign up for. We believe each client gets every penny worth what they pay.

3 Day 1:1 Introductory Course: $195

In these 3 1:1 sessions, we will  give you a full on-boarding to CrossFit and our Reebok CrossFit Bare Cove community.  We will meet with you individually to assess your fitness, understand your personal and fitness goals, teach you the fundamental movements, and recommend the right service for you going forward.

MEMBERSHIP RATES

Group Classes (Unlimited)

The traditional CrossFit training method, group classes are held 6 days a week and last an hour.  In these classes, the Reebok CrossFit Bare Cove training staff will program a new workout each day, teach and scale the movements for each individual, and ensure the workout is executed safely by everyone.  Many of our classes will also focus on developing individual weaknesses.

Each member is welcome to attend as many or as few classes as they would like assuming space is available.

Individual

  • 1 Year – $189/month (~$12/class)
  • 6 Months – $209/month (~$13/class)
  • 3 Months – $229/month (~$14/class)

Family (Couple)

1st member is regular price.  30% off the partner.  Total listed below.

  • 1 Year – $322/couple/month
  • 6 Months – $355/couple/month
  • 3 Months – $389/couple/month

1-ON-1 Personal Training

Personal training is a great option for many people.  With 1 on 1 attention, it helps the individual athlete progress at an accelerated rate.  We recommend personal training for both the folks newer to fitness that may need undivided attention along with the elite athlete who is looking to maximize his/her athletic potential.  Please contact our coaching staff at coaches@reebokcrossfitbarecove.com to determine pricing and schedule.

Private Group Training (3 Days/Week + Unlimited Classes) – Up to 4 People

Private group training brings together up to 4 people of your choice to provide a more intimate, focused training session.  It is a great option for those that want to train with just a few of their friends or may be a little uncomfortable joining our full community at the start.  Please contact us at coaches@reebokcrossfitbarecove.com for more information.

CROSSFIT KIDS RATES

The functional movements that we use everyday to train adult athletes are just as important for kids.  We offer classes designed specifically to teach kids these essential life movements in a way that is digestible and fun for kids.

The FAQS

What is CrossFit all about?

CrossFit is a fitness and lifestyle program based on functional movements. Functional movements mimic everyday action (pushing, pulling, climbing, squatting, picking things off the ground, etc.) The CF program emphasizes on the use of variations of functional movements executed at high intensity.

Who is this program for?

CrossFit is for everyone simply because of the nature of the movement. Functional movement is organic, multi-jointed and natural. Learning functional movement techniques will help you move better and achieve proficiency in the execution of your daily tasks. Continuous training of the CrossFit program will see you achieve the ability to move greater loads over longer distances over shorter periods of time. In essence, expect to be, among other things, faster, stronger and more efficient.Toggle content goes here, click edit button.

How is CrossFit different from other workouts?

There is a saying in Crossfit: ‘The science is in the program”. CrossFit is evidence based fitness; its results are measurable, observable and repeatable. CrossFit’s aim is not to specialize. Its movements are constantly varied and functional to build the athlete’s competency to prepare for any physical contingency.
CrossFit’s programming is built on three disciplines – Gymnastics, Olympic lifting and metabolic conditioning. Unlike other workouts, CrossFit works the three metabolic pathways (oxidative aka aerobic, glycolytic and phosphagen) simultaneously, eliciting a stimulus and adaptation that is unmatched by any other program to date. The science is in the program. The magic is in the movement.

Learn from our certified trainers the techniques on executing these movements and watch as the science of the program takes you to a new level of fitness.

What are CrossFit’s 10 components of fitness all about?

For years, very little effort has been made to define fitness. The conventional description of fitness amounted the word to a state of being fit without providing further elaboration. So elusive it seems that even NSCA, the leading body in exercise physiology does little to attempt to define fitness.

CrossFit builds its program of a complete explanation of fitness. Its movements are functional and varied. The idea is to step away from specialization to allow the trainee to train for any random tasks thrown at them. So as to mimic life’s unpredictability in a controlled environment. The program has been proven to be measurable, quantifiable and repeatable in helping its trainee achieve fitness like no other program has offered before.

It is CrossFit’s believe that fitness is inclusive of these 10 general physical skills.

General physical skills

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance

– The ability of body systems to gather, process, and deliver oxygen.

2. Stamina

– The ability of body systems to process, deliver, store, and utilize energy.

3. Strength

– The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility

– The ability to maximize the range of motion at a given joint.

5. Power

– The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed

– The ability to minimize the time cycle of a repeated movement.

7. Coordination

– The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility

– The ability to minimize transition time from one movement pattern to another.

9. Balance

– The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy

– The ability to control movement in a given direction or at a given intensity.

CrossFit’s programming takes you through three modalities, gymnastics, Olympic lifting and metabolic conditioning. Collectively, the fusion of the above disciplines will help yield a broad and general fitness inclusive of the 10 components above.Learn more about CrossFit’s definition of fitness, including the above 10 general skills.

Excerpt http://library.crossfit.com/free/pdf/CFJ-trial.pdf

About Reebok Crossfit Bare Cove Membership, what is the annual membership for?

The annual membership allows for the maintenance of equipment and premises. In addition, Reebok Crossfit Bare Cove will be holding periodic in-house clinics as an added value service for our members. These clinics would be on topics such as nutrition or advice on further improving movements common in CrossFit.

What’s the minimum age for CF?

The minimum age for CrossFit is 5 years old. However, parental consent will be required before the child is able to enroll in a CrossFit class (private or personal training). Kindly check our schedule for CF Kids sessions. These classes are a lot of fun for the young ones.

Medical Conditions and CF

Download or review the ParQ questionnaire. If you answer yes to any of the medical conditions listed in the questionnaire, we would require you to get medical clearance from your doctor BEFORE you head over to Reebok Crossfit Bare Cove for a workout.

What kind of classes do you offer?

Reebok Crossfit Bare Cove offers group classes, private classes and personal training. We have special rates for students, emergency personnel and senior concessions (age 60yrs and above) View our package link for more great deals.

Are there corporate group discounts?

Yes. Call or Write Us for more details.

Why is the membership so expensive?

CrossFit is a strength and conditioning program which is based on the acquirement of skills and knowledge of techniques and body mechanics. Expect to learn new skills and movements on a regular basis. As CrossFit coaches we demonstrate commitment, passion, diligence, support and motivation towards you and your fitness goals. It’s like having access to personal guidance at a fraction of the cost of a boutique gym.

What are your payment modes?

Currently, while we sort out our GIRO payment services, we would appreciate if you would make the necessary payments in cash or cheque. Your understanding and patience is highly appreciated. We are also currently working on obtaining NETS services at the premises.

Programming Why are the Fundamental Classes compulsory?

Fundamental Classes are a great and non-threatening way to start. It is especially useful for a newbie because the sessions are devoted to teaching the fundamental movements used in CrossFit. The Fundamental Classes will allow you to confidently join a group class and perform the WOD (Workout Of the Day).

I'm not new to CrossFit, are the Fundamental Classes applicable to me too?

The purpose of the Fundamental Classes is to ensure that you have the skills to safely engage in a group class. If you feel that you have knowledge of the 9 fundamental movements, call us for an assessment by one of our Coaches to be exempted from the Fundamental Classes. The 9 movements are;

– Air Squat, Front Squat, Overhead Squat,

– Deadlift, Sumo DeadLift HighPull, Medicine Ball Clean,

– Shoulder Press, Push Press and Push Jerk.

You should be able to demonstrate proper technique and required range of motion to our Coaches to qualify for an exemption.

One size fits all?

CrossFit is centered on three disciplines. They are gymnastics, Olympic lifting and metabolic conditioning. Collectively, movements are hand picked and a system of programming have been devised using these movements to help the athlete elicit the best results in terms of building strength, stamina, cardiovascular endurance, flexibility, speed, power, agility, accuracy, balance and coordination.CrossFit believes that true fitness is one that encompasses the 10 general physical skills above. Over 500 movements have been identified across these three modalities. We are confident that there are enough options for variations to accommodate even the most discerning of athlete, especially so if their intention is to attain a broad, general and inclusive fitness centered on functional movements. After all, the needs of an athlete vs. our grandparents vary by degree and not kind. CrossFit is designed for all, regardless of age and gender who are interested in achieving optimal fitness through the use of varied and functional movement.

My body gets immune to workouts easily, how is CF going to help stop that?

Stagnation occurs in the absence of noticeable stimulus to the body. CrossFit programming is constantly varied to ensure the body experiences constant stimulus to encourage change.

I feel uncomfortable in unisex gyms, what can you do for me?

We offer private group classes or personal training for those who seek for more exclusivity. Check our price menu for more details.

Workout I don’t have much time, is CF for me?

Longer training sessions don’t necessarily mean better. CrossFit’s programming is designed to help the athlete achieve a broad, general and inclusive fitness through the use of varied, functional movements with intensity as the key to achieving the results you seek. A CrossFit class lasts no longer than an hour – a small investment of time towards better health and fitness.

Are there different workouts for male and females?

We have scaled down versions of a workout for all who feel they might struggle with the prescribed workout. However, the movements for all will be the same. Remember that the needs regardless of age, gender and fitness background vary by degree and not kind.

Click on the link to access the list of substitutions for common movements in CrossFit.

I'm a newbie, will I be able to cope?

Definitely. CrossFit emphasises on achieving efficiency of technique and safety above all else. Expect to spend a considerable amount of time on building solid foundation blocks based on technique before contemplating to add intensity to your workout. Come with a willingness to learn and you will quickly discover how CrossFit is not only useful but fun at the same time.

What if I am unable do what’s prescribed (RxD)?

One of the reasons that CrossFit is suitable for all lies in its scalability. When engaging a WOD (Workout Of the Day), pick the suitable weights or substitutes do-able for you if the prescribed seems a bit too much. Unsure of what the substitutes are? No need to worry. Our Coaches are there to advise you.

I'm an existing CrossFitter visiting Massachusetts, how do I go about using the premises?

You can pay per class if you would like to squeeze in a session or two during your short visit. For longer durations, choose the appropriate package that works for you.

What is the class schedule like?

We have morning and evening classes, View our schedule for more details.

What exactly is functional movement all about?

Functional movement is the engagement of universal motor recruitment patterns. That means these movements are natural as they are safe and effective. The mastery of functional movement will allow the body to move better and prepare itself to face physical contingencies life might throw at you.

What makes Reebok CrossFit Bare Cove different from other CrossFit boxes?

Our box is focused on creating a powerful community where all members can improve their fitness. Some of these individuals include high school students who are setting new school records. Others consist of grandparents in their 60s and 70s, simply looking to improve fitness for everyday life and playing with their grandkids. Our coaches maintain an obsessive focus on technique and form to ensure all members get maximum benefit from the workout while staying safe. Also, Reebok CrossFit Bare Cove has a unique coaching and ownership pedigree. The owners have opened over 100 CrossFit boxes worldwide and we can proudly say our coaching expertise was developed by some of the best coaches in the world.

FREE No Sweat Intro