Here at Crossfit Union Square, we offer a Private Fundamental session. This will be a one-on-one with one of our coaches. This private will be one hour long, covering the 9 foundational movements of Crossfit; (Air Squat, Front Squat, Overhead Squat, Strict Press, Push Press, Push Jerk, Dead Lift, Sumo Deadlift, and Med-ball Cleans). The coach will not only teach these movements to beginners but will offer great advice on technique and form so you feel totally confident stepping into a regular crossfit class.
If you are worried one hour will not be enough, we also offer two private fundamentals, splitting the work in half. A little less to take in at a time, means more time to focus on technique!
Feel like you are not a total beginner? Say you have been in a gym just not a “crossfit” gym. We advise you to still take one fundamental course. Crossfit can be intimidating and this is the easiest and smoothest transition! Please feel free to call or email with any comments or concerns.
What we tend to see is that our new members will first start to feel better moving through workouts and then they will start to see physical changes. As much as we would like to say, “join CrossFit and you’ll lose 5 lbs in your first week!” we cannot and will not make any such claims. What we can promise is that with patience, dedication and consistency, we can help you change your life permanently and for the better. A big part of this is finding a workout routine that works for you.
Once you have completed your fundamentals, you will be able to attend any class on our schedule. Dependent on your physical fitness level you will train 3-6 times a week in small group classes coached by our world-class instructors. Classes will start with an instructed warm up, then either skill or strength and move into the WOD (Workout Of the Day). After class coaches will walk you through a cool down stretch or roll out session to conclude the class. Classes last 1 hour long, please arrive 10 minutes prior to class time.
Crossfit’s methodology preaches a three days on, one day off workout schedule. Our classes on Sunday’s consist of rowing and yoga, so this tends to be more of an active recovery day for most of our members. Our suggestion for you, especially as you are getting started is to listen to your body and find a regime that works for you. Initially it may just be every other day.
We generally encourage you try working out two days in a row and then decide if you feel like you need to take a rest day. If so rest a day and then return for two more days in a row. If you feel good on day three come in and workout and then rest on the fourth day then come back in for two days. This however is just a suggestion. We have some members who over time find that working out M-F and resting on the weekend is their best approach. Bottom line is, we all operate on different schedules so find the best combinations of work and rest days for you. Once you have found a routine that works try to stick to it, and watch the results come in.