We highly recommend that you come in to the gym for one of our weekly free classes. We will be holding regularly scheduled free introduction classes every SAT. at 1 p.m. and SUN. at 12 p.m. in order to allow you to experience what our program has to offer at no cost to you. Stop by or give us a call to schedule yourself for one of these great opportunities. We promise that you will have a great time and get a good feeling of what we do here! Call us at 703 408 7887 .
CrossFit Liberation Foundations
The CrossFit Liberation Foundations course is a formal education in the philosophy, principles and functional movements of the CrossFit method of fitness. We truly seek to take the time to improve your fitness education every single day that you are a member of our community, and it starts here.
You will receive a brief history of CrossFit, including our “What is fitness?” class (information courtesy of CrossFit.com), and short educational fitness lectures on various subjects. Our hands-on instruction portions will teach you CrossFit’s 9 Foundational Movements – air squat – front squat – overhead squat – shoulder press – push press – push jerk – dead lift – sumo dead lift high pull – medicine ball clean – As well as many basic gymnastic and calisthenics-oriented movements that we feel are rudimentary to our program.
The foundations course is designed to be a fast-paced, but very focused and necessary, introduction to these movements which you will build-upon and perfect each day as you perform your CrossFit training program with the guidance of our coaching staff. After your first foundations class, you are permitted to train the everyday WODs with our other members on days of your choosing (workouts will be scaled down to your education and fitness level).
By signing up for Foundations, and upon successful completion of this course, you will be fully qualified to participate in CrossFit Liberation’s scheduled fitness program and be automatically signed up for our comprehensive “Unlimited Membership”. Should you choose to take advantage of one of our different membership options please request this change by contacting us .
Program duration: is 2 weeks - 2 classes per week. Mon. and Wed. at 8:00pm for one hour, 4 hours total training duration. Please contact us if this schedule is not possible for you and we can make arrangements to take care of you.
Commitment: attending all 4 sessions is very important, since these sessions build on each other. If you skip a session, you will have to make it up privately with an instructor at an additional cost of $25 per session (available times limited). If you know in advance that you can’t make all 4 sessions, come and talk to us about how we can work around your schedule (or send us an e-mail).
Training: while this is an educational program, prepare to be heavily-engaged for the entire class. There will be brief, periodic lectures but a majority of the classes are hands-on.
Technique: will be emphasized to ensure your safety and success throughout our training program.
Classes: will consist of a warm-up and review of skills from the previous class. We’ll then cover the skills listed on the syllabus, moving you towards consistency and proficiency. We’ll finish with an intense, functional workout and some cool-down and stretching.
Learning Assignments: Homework will be specified on the Foundations syllabus you will receive when you sign up. You will be expected to complete assigned readings / watch videos for each class. These assignments will not be long in duration or difficult, the “homework” is designed to have the basic concepts of the next day’s training understood prior to attendance — the readings / videos should take a maximum of 15 minutes per session.
Training difficulty: will depend in large part on what you put into it — we will expect you to give 100% effort every time you train at CrossFit Liberation. If you push yourself as hard and fast as you can (while performing all the movements correctly and safely) these workouts will change you outlook on what it truly means to be “physically fit”.
PRIVATE FOUNDATIONS – Your foundations training can be done privately with one of our coaches in a total of 2 sessions (1 hour each). Weekends are also very flexible for private sessions.
CrossFit Liberation does not advertise its prices publicly in an effort to have all interested individuals come in for one of our free weekend introduction classes. Please come in for a free class and a quick face-to-face talk with the owners or one of our coaches in order for you to fully understand the fitness program we can offer you. We guarantee that our program goes far beyond the areas traditional gyms or typical personal trainers and we offer training packages to accommodate every lifestyle and budget. Memberships are primarily offered month-to-month, automatically recurring with no contract required! (All that we ask is 30 days notice to cancel).
**Our Giving back program: A portion of your monthly membership is donated to the Wounded Warrior Foundation or the Special Operations Warrior Foundation. You will be helping the families of our disabled or fallen soldiers badly in need of aid.**
–Unlimited CrossFit Monthly Membership – Provides full access to the CrossFit training facility, seven days per week, at any time of day a class is regularly scheduled. Included with this membership is our CrossFit Warrior Program, and free specialty classes.
- Active Law enforcement, military, firefighters and rescue personnel receive 15% discount off this membership
- Students receive approximately 10% off this membership
- Additional Family members receive nearly 50% off this membership
· –12-Training-Days Monthly Membership – Our basic level membership provides use of the CrossFit training facility for 12 days out of the month, averaging three days a week, for one hour of regularly scheduled class each day. Specialty classes are $5.00 each with this membership option.
· –Warrior Program– Included in our unlimited membership or can be purchased as a stand-alone service. The endurance boot camp provides access to outdoor CrossFit training classes on every Saturday of the month specializing in cardiovascular / respiratory endurance, speed, agility and flexibility. This is an excellent membership option for those on a budget and “weekend warriors”. Many of our elite unlimited members often attend these bootcamps as additional training for their programs. You will be training with some of our best!
–Yoga Recovery Class (Currently on Hold) – Held every Sun at 9:00 am, a certified yoga instructor will guide you though a 90-minute contstantly flowing yoga and comprehensive stretching class in order to refresh and revive your body from a strenuous week of CrossFit training. Highly recommended!
–Personal Training – Private training is offered outside of regularly scheduled WOD times. If you would like additional private guidance to improve your CrossFit ability and skill. A longer and more intense CrossFit training experience can also be acheived in these private sessions.
–Further discounts to memberships are offered with optional 3, 6 or 12-month up-front commitments.