WELCOME TO CFW!
We offer many services that are designed to serve your individual needs and goals, depending on where the state of your health & fitness is today. The CFW WOD (Workout of the Day) classes are our most common attraction; however, we also offer a CFW Functions class for those of you who feel like you are too out of shape, dealing with previous injuries/pain, or have too many joint/mobility restrictions to join a regular CFW WOD. We also offer 1-on-1 Personal Training sessions for various needs (listed below), personalized Nutrition & Lifestyle assessments with plans, a Barbell Club class to improve Olympic Lifting ability and overall Strength, offsite/remote training, and MORE. Your best membership option will be based on your personal goals which we will discuss (and in some cases, help you determine) in person upon your first CFW Intro class visit.
CFW Intro Classes:
Before you join in on any of our regular CFW classes, you must complete two CFW Intro classes. These classes are designed for you to thoroughly understand what CFW is all about before you commit to our club. We want you to know why/how our program works so well, and go over the scope of our program so the expectations of your results and experience at CFW are as clear as possible going forward. During these CFW Intro classes we discuss, demonstrate, and teach proper body mechanics (form) on some of the basic movements we regularly perform at our club. This is done for your safety, and to educate you on the importance of developing proper movement techniques. These intimate (1-5 people) classes also give us a chance to assess your movements (potential restrictions) and make sure we direct you to the right classes to suit your specific needs.
Cost: $80 (+ tax)
CFW Workout of the Day (WOD):
This class is our main attraction. Our goal here is to balance ALL of your Fitness needs, and have some fun along the way. By participating regularly in our infamous CFW WOD’s you will:
- Increase Bone, Muscle, and Ligament strength
- Improve Flexibility, Joint Range of Motion, and Body Awareness
- Regularly work on your Cardio, Endurance, and overall Work Capacity
- Hone those Neurological skills such as Balance, Timing, Coordination, etc.
- Become more Functional, more resilient to sickness (and injury), achieve a greater mindset/mental state, and so much more that positions you for a better life!
The entire class is guided by a world class Coach and will be individually tailored based on your ability and how you are feeling that day. Our leading edge warm ups will properly prepare your body and nervous system to set you up for success (and safety) in the WOD. By joining our classes you don’t need to worry about what to do or how to do it. Just show up, honor your body, follow our guidance, and we will take it from there to get you the amazing results we see every day at CFW.
The following rates are for individuals. A 10% discount is available for families and students.
All 1-year or 6-month terms can be paid in one lump sum, or on a monthly basis.
COST:
– Unlimited class packages range from $130 to $160 per month (+ tax)
– Individual classes or packs range from $22 to $16.50 per class (+ tax)
NOTE:
A 10% Discount can be applied to ALL unlimited memberships for full time students and same household family members!
Functions Classes
If you do not think you can do Group Fitness because you’re too old, too overweight, or too <insert limitation here> this is the class for you!
Functions Classes have been designed to to bridge the gap (if necessary) between our Intro classes and our CFW WOD classes. Our goal is to encourage anyone with severe movement restrictions, weight struggles, past injuries, and any other limiting issues to improve their quality of life. This is done by using the every day functional movements that are the foundation of CFW’s philosophy, and scaling them for you based on what you’re able to accomplish in your current capacity. This class is very similar to our CFW WOD, however we put more focus on restoring range of motion and function in your body. Expect some extra mobility work, neurological based restorative drills, and some classic physio exercises to get you back to being a fully Functional being.
COST:
– Unlimited class packages range from $130 to $160 per month (+ tax)
– Individual classes or packs range from $22 to $16.50 per class (+ tax)
Personal Training
Personal training may be a great option for you if…
- you have some limitations or pain from past or current injuries or illnesses
Often people come into our facility with previous injuries and restrictions that they feel are stopping them from working out and reaching their health goals. We use various tools (traditional physio like stretching & strengthening, plus more advanced neuro based drills) to achieve this result. However, if you have pain or discomfort, that would be top priority to start correcting as when our bodies are in pain, it is very difficult to move forward in achieving any type of result no matter how effective the “tool” is. If this is the case we will first minimize pain, and then work on the inefficiencies that are contributing to the pain in the first place. - you are intimidated by our class structure
We have people of all ages and fitness levels participating in our classes and our coaches work hard to ensure everyone feels comfortable with the exercises. However, if you still feel a little hesitant or intimidated, personal training may be a good starting point for you. - you have a very specific fitness goal
Our program is designed to achieve ultimate fitness levels. However, if you only want to work on one specific component of fitness, such as building strength in one area of your body, working on your ability to run, or achieving optimal performance at a specific sport, then personal training might be a good option. - you have already been CrossFitting for some time and have specific movements that you would like to improve on
Book some sessions with one of our experts. For example, if you would like to improve your Olympic lifts or gymnastics skills, we have the right coaches for the job. - you have range of motion or mobility issues.
If you are constantly struggling with your flexibility, it may be holding back your strength gains and on top of that, it may start causing some joint pain. Our coaches will be able to assess what areas are the main concern and then we can create and execute a plan to correct those issues.
COST: $70 to $100 per month based on individual Coaching Rate (+ tax)
Nutrition & Lifestyle 28 Day Challenge
Our nutrition and lifestyle consultations are done by Coach Chris Vranes. Every program is tailored to your specific needs and goals. By moving better, fueling right, restoring daily, and thinking healthy, you will be able to:
- target your ideal weight / body composition
- improve performance in and out of the gym
- wake up and continue your day with more energy
- be more resistant to inflammation and even fight disease!
- live a happier life
And so much more. These 28 Day Challenges start with a 60-90 minute consult and cover all of the topics above. You are exactly what/where you are today because of all you have done until now. Our goal is to assess these current lifestyle habits, and then improve on your daily choices. We will agree on a custom diet that works for you, solidify a workout schedule, create sleep goals, and talk about some mindset exercises as we see fit. We will track progress and compliance daily and adjust if necessary as we go. When the challenge is over, it is our goal to equip you with all the necessary tools to build on from what we have started. Email Coach Chris cvranes@crossfitwaterloo.com if you have any further questions or to book your challenge!
COST: $135 (+ tax)
CrossFit Kids
CrossFit Kids is not simply a scaled down version of CrossFit, it is totally CrossFit!
CrossFit Kids combines gymnastics, body-weight calisthenics, and weightlifting elements to develop capacity across the 10 General Physical Skills (cardio vascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy) – CrossFit Inc.
Programming for kids is designed for universal scalability making it the perfect application for any committed individual regardless of skill our background. In our programming both load and intensity can be scaled to suite the individual but we don’t change programming, this is the beauty of CrossFit.
CrossFit Kids Is Fun!
Both children and teens will have a great opportunity to maximize and enhance their physical skills while being engaged and entertained in a FUN atmosphere, all while learning proper movement mechanics.
Our CrossFit Kids program will pair both fitness and fun. Our goal is to create a lifelong love of health and fitness for our children and teens, helping them to feel encouraged to choose a healthy lifestyle on their own.
A healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. We encourage any child or teen with or without an athletic background to join the Sport of Fitness!
For more information email Jorge at kids@crossfitwaterloo.com to find out when the next CrossFit Kids session starts.