New Member Series

Three session starter pack: $99

Learn the basic CrossFit components and get a sampling of workouts to get started with CrossFit and welcomed into CFNA.  Already been practicing CrossFit elsewhere and don't want to take ELEMENTS?  Not a problem, just give us a call.

Elements also includes a FREE BOD POD Body Composition Test from BodyMetrics (a $49 value), nutritional counseling, an in-house training log and thorough discussion of your goals, strengths and issues.

Class Times

Mornings: 6:30 -7:30 AM
Evenings: 6:30 -7:30 PM

All Elements series start on Monday and run throughout the week. You may start on any ELEMENTS day but you must be signed-up by 10pm the night before. If a workout is missed it can be made up the following week on the same day.

• Monday:  Squats - We will go over several variations of the squat, emphasizing proper mechanics, form and depth.  Squats are an integral part of Crossfit programming and can be found throughout an average day, such as sitting in a chair and standing back up. 
  

• Wednesday:  Lifting - We will go over the deadlift and one deadlift variation as well as the medicine ball clean.   Deadlifts are essential to building strength and the primary exercise anytime an object is lifted off the floor.
  

• Friday:  Presses - We will go through the three press progressions.  The goal of the presses is taking an object from shoulder height to overhead, and is used primarily in daily life anytime an object must be placed on a surface above one's head, such as a shelf.
  

Sign-Up to starts Elements here

Each session will cover: 

• Warm up: 10-15 minutes. A series of basic moves to insure your muscles and joints are prepared for what you'll do in the WOD (Workout of the Day).
• Lifts & Movements: 15-20 minutes. Three of the 9 CrossFit Fundamental movements will be introduced, and practiced for use in the WOD.
• Workout of the Day: 10-15 minutes. That session's WOD will be explained and demonstrated. Then we turn you loose. 3,2,1, Go! Rest assured the WOD's are totally customized to your current fitness level.
• Wrap Up: 10 minutes. We'll do some stretching/cool down while discussing different topics each day like: nutrition, food logs, etc.

   Notes:

• Please be here ready to start your Warm Up at 6:30.  If it's your first day be here at 6:00.  If you get here early, introduce yourself, watch and learn.
• Bring a water bottle.
• You have to accomplish all 3 Elements classes before you can move on to the Main Page WOD's. If you come on 2 Mondays, for example, before you finish Elements, not to worry, we'll do something similar to, but not exactly the same as, Mondays WOD. Just know that you still must complete the other days WOD's before you move up.

Payment:

Go to our Online Store and Scheduler to make payment for your Elements series.