All ages and ability levels are invited to participate in this introduction to the 

CrossFit methods of functional fitness.

What is functional fitness?
What do you do during a typical day?  What do you do during a non-typical day?  Walk?  Run?  Jump?  Pull things to your body?  Push things away from your body?  Lift things off the floor?  Get yourself up off the floor?  Sit down on the toilet?  Carry groceries or grandkids?  These are all functional movements.  CrossFit trains your body to be effective in all your daily activites...the things you do to function as a productive human being.

Here's one way Coach Greg Glassman (CrossFit Founder and CEO) explains it:

"The needs of the elderly and professional athletes vary by degree, not kind.  Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance."

What is CrossFit?
CrossFit is "constantly-varied functional movements executed at high intensity".  CrossFit's programming is "broad, general and inclusive", which means it is never boring, prepares you for the "unknown and unknowable" situations in life, and trains your body as a system (the way it is supposed to work).

Now there are two new options for learning the nine fundamental movements and supplemental exercises, as well as nutritional guidance to help you achieve balance in the ten general aspects of fitness:

• Cardiovascular and respiratory endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Balance
• Coordination
• Agility
• Accuracy

Upon completion of the Boot Camp Program, you will have the knowledge and skills to participate in ONDEG's daily CrossFit-style WOD (also known as "workout of the day").


Option 1:  One day group clinic
Dates:

• Saturday, November 7th

-or-

• Saturday, November 14th

Time:

• 10:15am to 3:30pm (includes lunch and nutritional guidance briefing).

Location:

• ONDEG Functional Fitness (23 Main Avenue North - enter from the alley).

Cost:

• $140 (includes membership for the remainder of the month of November - attending on the 7th is a better deal...you get an extra week of training).

Option 2:  Three group sessions
Dates:

• Monday, Wednesday, Friday, November 2, 4, and 6th

-or-

• Monday, Wednesday, Friday, November 9, 11, and 13th

Time:

• 7:15pm to 8:45pm (nutritional guidance briefing included...no meal provided).

Location:

• ONDEG Functional Fitness (23 Main Avenue North - enter from the alley).

Cost:

• $130 (includes membership for the remainder of the month of November - attending on the 2, 4, and 6th is a better deal...you get an extra week of training).

Policies:

• Pre-registration and payment required (cash or check).
• All participants must sign a waiver (minors must be accompanied by a parent or guardian during registration).
• Children attending must be enrolled in the program.
• Mandatory pre-consultation which includes medical history, goals, etc.  (Screening and clearance by medical provider may be required.)
• Comfortable, stretchable clothing (nothing overly loose or hanging, no jewelry).
• Indoor-only shoes (socks or barefoot OK).
• Bring drinking water and a sweat towel.
• Satisfactory* completion of the program is required to participate in CrossFit-style WOD's.

*All participants will be evaluated by the trainer.  If a participant does not show proficiency in a particular movement or exercise, it may be necessary to schedule a one-on-one remedial session (provided at no charge).


You might be thinking...

"I'm not in shape for this."
Well, duh!  You don't have to be in shape for this...you gotta start somewhere!

"I've heard the workouts are very intense."
Intensity is relative...workouts are scaled to the individual.  The training "ain't no joke", but it is fun ("our fun isnot fun") and it's functional training...using your body as a system like it's designed to be used in every day life.

"I can do my own workouts at home."
Once you experience working out CrossFit-style, you'll wonder why you didn't get involved earlier.  If you are looking for camaraderie, you'll find it here...CrossFit is a fitness community driven by relationships.  If you are looking for competition, you'll find that too...against yourself or against other CrossFitters.  If you are looking for results, well, that's up to you...follow a sound nutritional plan, be consistent with the movements and the attendance, and push yourself hard during the workouts...you'll see results quickly in how you look, how you feel and how you perform.