Programs
Fitness should be fun. There is no reason to workout in ways that bore you to death in places that by their very nature isolate you and even limit the time you are allowed on their machines. CrossFit is about variety, community and intensity. No more workouts that consist of 45 minutes on a cardio machine and then 45 minutes of the 3 sets of ten machine guided “lifts”. That’s the old way and if it makes you want to throw something, welcome to CrossFit. Our workouts change daily, strengthen and improve movements we perform repeatedly in life (such as standing up, reaching overhead or picking something off the floor) and we do it harder for a shorter amount of time. CrossFit fitness is “constantly varied, functional movements performed at high intensity.” |
| Groups Workouts | Personal Training | Small Group Training | Distance Training |
Group Workouts
While every participant does the same workout, we scale both repetitions and weights for your ability. A Group Workout may have you work individually or in teams but always with a personal trainer there to provide coaching for all of the exercises we are doing. Our goal is to challenge you with an intense workout that focuses more on proper form than it does on the amount of weight you can lift.
Rate SheetKids Program
CrossFit is great for kids and they love it! Our workouts teach the basic exercises and barbell lifts, familiarizes the kids with the basic implements while engaging their creativity and natural enthusiasm. Our program for kids is an incredible way to set your child up for a lifetime of healthy activity and enjoyment of exercise. These workouts are pressure free and the kids love to see each other set new personal records.
WARNING! Once exposed, your child will be begging you to do more fun workouts.
Some favorite workouts our kids have done:
CrossFit is great for kids and they love it! Our workouts teach the basic exercises and barbell lifts, familiarizes the kids with the basic implements while engaging their creativity and natural enthusiasm. Our program for kids is an incredible way to set your child up for a lifetime of healthy activity and enjoyment of exercise. These workouts are pressure free and the kids love to see each other set new personal records.
WARNING! Once exposed, your child will be begging you to do more fun workouts.
 |
 |
 |
| Maya gets the last inch | Tyler on the 20" box | Jon off the 20" box |
Tyler gets down in a burpee push-up
Some favorite workouts our kids have done:
| 21-15-9 reps of: |
"Helen" | Total rounds of: |
| Pull-ups | 3 Rounds of |
25 yard run |
| Box Jumps |
Run 200m |
10 push-ups |
| Sit-ups | 21 Dumbbell Swings |
25 yard walking lunges |
| Burpees | 12 Push-ups | 10 squats |
| Down the slide! | ||
| 100 Rope Jumps |
Go for 15 minutes |
Personal Training
Personal Training is one on one coaching with a CrossFit certified trainer. Sessions are scheduled for one hour outside of regular class times and include a robust skills-based warm up, skills training, workout and can also include a personalized training regimen if you desire. Personal training sessions can also be scheduled if you want a more intense focus on certain lifts or as an introduction to the CrossFit program.
Rate Sheet
Small Group Training
Small Group Training for groups of two or three. Have a couple friends who want to try CrossFit? Schedule a small group session. Group sessions are scheduled for one hour, and like our personal training sessions, include skills based warm up, skills training, workout and can include personalized group program planning. Small Groups can be scheduled as a one time seminar to learn or review specific lifts and exercises or can be your on going CrossFit program. You own the time so we can tailor the program to your specific needs.
Distance Training
If coming to Redmond regularly isn’t an option but you have the personal drive required, we can set you up on a home based program managed by CrossFit Redmond. We will meet a couple times a month for skills training and evaluations or technique and to review the coming weeks of your personalized workout regimen. You will learn all the skills and perform all the movements that CrossFit teaches but we can modify it based on the investment you want to make in equipment. We can plan extremely effective programs with very little investment in equipment. You already have something heavy, it’s your body and you can move it all sort of challenging ways that develop better fitness. Recommended equipment include two pairs of dumbbells (“heavy” and “light”), 10-15 pound medicine ball, something sturdy to jump up onto and a jump rope. We are happy to help you in purchasing any equipment you need.
Personal Training is one on one coaching with a CrossFit certified trainer. Sessions are scheduled for one hour outside of regular class times and include a robust skills-based warm up, skills training, workout and can also include a personalized training regimen if you desire. Personal training sessions can also be scheduled if you want a more intense focus on certain lifts or as an introduction to the CrossFit program.
Rate Sheet
Small Group Training
Small Group Training for groups of two or three. Have a couple friends who want to try CrossFit? Schedule a small group session. Group sessions are scheduled for one hour, and like our personal training sessions, include skills based warm up, skills training, workout and can include personalized group program planning. Small Groups can be scheduled as a one time seminar to learn or review specific lifts and exercises or can be your on going CrossFit program. You own the time so we can tailor the program to your specific needs.
Distance Training
If coming to Redmond regularly isn’t an option but you have the personal drive required, we can set you up on a home based program managed by CrossFit Redmond. We will meet a couple times a month for skills training and evaluations or technique and to review the coming weeks of your personalized workout regimen. You will learn all the skills and perform all the movements that CrossFit teaches but we can modify it based on the investment you want to make in equipment. We can plan extremely effective programs with very little investment in equipment. You already have something heavy, it’s your body and you can move it all sort of challenging ways that develop better fitness. Recommended equipment include two pairs of dumbbells (“heavy” and “light”), 10-15 pound medicine ball, something sturdy to jump up onto and a jump rope. We are happy to help you in purchasing any equipment you need.
