CrossFit and CrossFit Kids Tahlequah

What is CrossFit? It is defined as “constantly varied,  high-intensity, functional movements.”

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival,  many sports, and everyday 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. CrossFit uses the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree, not kind. Our soldiers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.¹

Group classes give us what we often miss out on while training alone. You build relationships that hold you accountable, push you to the limits, and cheer for you every step of the way.

We coordinate training, nutrition, and lifestyle to help you achieve your goals.  Nutrition is equally, if not more important than your training regimen. Without proper nutrition and diet to compliment your workout, desired results will be much harder to attain.  As Coach Barry says ” I only have control of you for one hour a day, the other 23 is up to you to make the right choices.”

If you’re curious about CrossFit or ready to join, come to our FREE Introductory class given every Saturday at 10:00 am.  It’s a scaled-down version (can be tailored so anyone can do it!) of our normal Workout of the Day (W.O.D.) to give you an idea of what we do.

What can you expect in a normal class? Our classes usually start with a lot of stretching, and a warm-up to get some blood flowing.  Then we will do either a Strength WOD (SWOD) or work on a skill that pertains to the day’s workout. The Daily WOD (DWOD) is designed by the coaches and is performed by all members of the class, usually at the same time. All movements/exercises in CrossFit can be adjusted for the skill-level of the individual, and this allows everyone to participate.

Our CrossFit Kids program is tailored to the needs of children/teens by teaching concepts that are developmentally appropriate for each age group. Not only are we helping to foster a healthy lifestyle through exercise, but we also teach them basic nutrition to encourage healthy food choices in their daily diet. For more information on the CrossFit Kids program, contact us.

Membership Cost

CrossFit:

  •    $105 / Unlimited Month
  •    $20 per session / Individual On-Ramp Class (sessions vary)

Drop in Fee (No Membership) Must be an experienced Crossfitter:

  • $12 / Visit
  • $80 / 10 Visit Pass

Personal Training:

  •  $300/ Month

CrossFit Kids/Teens:

  • $75/month for first child, $50/month for additional children

Schedule

  •     CrossFit:  Mon-Thurs  5am, 6am, 10am, 4pm, 5pm, 6pm, and 7pm (Fri afternoons only have a 530 and 630pm class) Saturday 10am (free for 1st timers; all members welcome)
  •     CrossFit Kids:  Kids (6-12) Mon, Tues, Wed, Thurs @ 4:15pm,  Teens (13-17) Mon, Tues, Wed, Thurs @ 5:00pm.

All new members must attend the on-ramp class. This class is 3 days a week for two weeks to teach methodology,  technique and prepare you for the open classes. You must attend all 6 classes. Arrangements can be made if the class times do not coordinate with your schedule.

On-Ramp class is Monday, Wednesday, and Thursday @ 8:00pm and start the 1st and 3rd week of every month.

1  From CrossFit.com:  http://www.crossfit.com/cf-info/what-crossfit.html