At Kong CrossFit, we offer a number of ways to get started for those that have never done CrossFit before. We offer three unique programs that are available based on your goals, availability, and time commitment. All programs are designed to set you up for success and introduce you to what makes CrossFit such a wonderful training method. If you have any questions about the programs, feel free to email us or to stop by the gym and talk to one of our world-class coaches.
FIRST WORKOUT – FREE
Don’t worry: we won’t just throw you into the fire without teaching you what you need to know. Sign up for your FREE intro class today!
GROUP ON-RAMP PROGRAM – $99
The On-Ramp program is designed to set you up for success prior to entering our general classes. The movements we perform are unique and take some time and practice in the beginning to learn how to execute them properly. You will be educated on what CrossFit is and why we think it is a great way to get you fit. The group size is no more than 8 people, which allows for a dedicated learning environment with other individuals like yourself. Come prepared to sweat; we will be throwing in a little workout every day.
HOW THE ON-RAMP PROGRAM WORKS
Every Monday launches a new On-Ramp Program! Every On-Ramp lasts for one hour-long session. Our morning sessions meet Monday, Wednesday, and Friday whereas our evening On-Ramp meets Monday, Tuesday, and Thursday for two weeks (six sessions total). After you have completed the initial six sessions, your On-Ramp membership includes an additional six sessions and you are ready to join the general classes! You will need to sign up for ONE of the time slots available. You cannot mix and match times, you will need to commit to just one. Spaces are limited to 8 people per time slot. Click “Sign Up Now” above and choose your start time!
PRIVATE ON-RAMP COURSE – $175
Our Private On-Ramp consists of you and a coach working together one on one until you are sufficient at the 9 fundamental movements (plus a few more) of Crossfit. The Private On-Ramp Course consists of five one-hour sessions. Generally people who choose this option can not make the times listed above for our Group On-Ramp classes. If you and friends would like to partake in a private On-Ramp course – we charge an additional $50 per person and have a maximum of four people per private On-Ramp.
HOW PRIVATE ON-RAMP WORKS
Send us an email that you would like to get started and your general availability. We will then assign a coach to you that will coach you individually through all of your sessions. You will learn all of the movements that are reviewed in the group On-Ramp at your speed and ability. Further, your coach will monitor your progress and make suggestions as to how best to approach your specific goals as well as answer any questions that you may have.
KONG CROSSFIT PRIVATE FOUNDATIONS COURSE
Our Private Foundations Course is our exciting new manner of introducing you to the world of CrossFit and/or weightlifting. This one-on-one program will prepare you to reach your highest level of fitness. Typically individuals that are new to CrossFit and weightlifting methodologies will do anywhere between 5-15 sessions. We will determine how many classes are needed during your first few sessions – however, this may change depending on your level of progress and comfort.
Our primary goal in these 60-minute sessions is to prepare you to join our group classes with confidence and a good base of strength and not a moment beforehand. We will identify your own unique strengths and weaknesses, some of which are yet unknown, to hone pre-existing skills and begin to improve on the things that are holding back your athletic ability. You will learn how to lift safely and efficiently with lighter weights with a focus on developing a strong technical base. We will slowly add more movements and heavier weight once you are ready.
Each CrossFit session will end with a metcon (a heart pounding workout) which will allow us to measure your progress. Under our guidance, you’ll have the chance to push yourself and put your new skills to the test. This program brings the best results for new members. During the Kong CrossFit Fundamentals course, your body and your mindset will change for the better. We encourage you to take before and after pictures to help capture your transformation.
Every new athlete that goes through our fundamentals program is given the Kong CrossFit healthy eating guide that includes a weight loss protocol, athletic performance protocols, autoimmune protocol, tips for healthy eating on the go and a supplement guide. Also included is a sample 21-day meal plan complete with recipes. At the end of the course, you will be matched up with a Kong CrossFit “Coach for Life” who will be your fitness and lifestyle mentor. We are here to get you fit for good this time.
IF YOU THINK CROSSFIT IS TOO INTENSE AND NOT FOR YOU, PLEASE COME IN AND GIVE IT A TRY.
ALL OF OUR WORKOUTS CAN BE SCALED AND MODIFIED FOR ANY INDIVIDUAL!