Schedule

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All Afternoon Workout classes are open for Student Athletes to attend with a memberhsip. 

Student Athletes do qualify for a non contract discounted membership rate. *See rate sheet for details.

CrossFit workouts consists of an extensive warm-up including Myofascial release, stretching, and joint position correcting. Together we then move onto the practice and explanation of the exercises for that day’s workout. Then everyone will complete the workout of the day, (WOD). Every workout will have a prescribed (RX) weight and rep count for each exercise. These are set to challenge the best athletes in the facility that day. These standards can and will be modified, as needed, for each persons individual needs. Maybe less weight or less reps or even an alternate exercise may be used to make sure everyone is working to their capabilities for that days WOD. Every workout from start to finish will be continually coached by a certified CrossFit Coach! You will never workout on your own. All Afternoon Classes are open to Student Athletes, Grades 7 - 12. 

Introductory Classes are required for all members new to CrossFit. Any member may opt to attend more Intro classes after their initial completion. The whole Intro program consists of 3 workouts. These workouts are offered on Monday Wednesday,  and Friday evenings at 6p. You must attend all three of these classes to complete the program. In these classes, you will learn proper exercise technique and coaching que’s for all the major lifts and movements. We will establish your beginning workout capacity and strengths for some lifts as well.  Upon completion of the Intro Program you will feel confident knowing how to properly perform Squats, Presses, Pulls, Jumps, and other movements we use in our workouts.

CrossFit Endurance does come with an extra fee. Members pay $50 per month and non members pay $85 per month. Our coaches have attended multiple POSE running seminars and attained their CrossFit Endurance Coaching certificate. They are highly qualified and experienced in the endurance training world. Classes are designed to teach its participant how to run with proper technique. We coach running with a specific movement pattern. You will learn and perform countless drills and skills designed to teach you body how to run with proper technique. You will learn how to run more efficiently, in order to prevent injuries and improve your times. This class is a learn how to run class only.

We do offer running programs that will provide you with a blueprint for a specific race distance. It will be up to you to complete that program and train for your race. We have 5k, 10k, ½ marathon, full marathon sprint triathlon, Olympic tri, and ½ iron man tri programs. Each program if followed properly will almost guarantee your strongest and most enjoyable event ever.

If you perfer continueous coaching for your running program on a regular basis, this falls under personal training and/or small group training. Please see the personal training price sheet for details.

Combat Hapkido does come with and additional fee. It is $55 per person per month and open to the public.  It is an extremely realistic and versatile discipline of self protection, which includes a variety of strikes, kicks, and joint locks, pressure points, grappling and disarming techniques. It is well suited for all ages. The essence is Combat Hapkido is pure self defense. It is the synthesis of dynamic concepts, scientific principles, realistic application and common sense. Please contact Master Mark Schierhoff-Roane at 830.469.6769 or camgrp@hotmail.com.

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