Programs

IMG_0243

On Ramp Program

Our 4-day On Ramp Program is the perfect introduction to the movements and methods used in CrossFit.  You will learn new terminology used only in CrossFit, go through a brief warm up, and learn how to properly execute functional movements such as the squat, press and dead lift. There will be a workout at the end of each session using the movements you just learned. Printed handouts on fitness and nutrition will be given to you on certain days and you will be given homework for review. Everyone must pass this course in order to attend our regular CrossFit classes.

CrossFit Classes

Constantly Varied, Functional Movements, performed at High Intensity.  This class is the foundation of CrossFit Reflex. There is no doubt that you will be challenged physically and mentally in this class. Using a combination of Olympic lifting, Power lifting, and Gymnastics to form the WOD (workout of the day), each day is a different combination of movements and prescribed weights that will keep your body and mind in peak physical condition.

*Completion of CrossFit Reflex On Ramp Program is required before attending this class

Body Burn

Our Body Burn class is designed to help you build a solid foundation of core strength and stamina that is a fundamental component of CrossFit.  Anyone can take this class.  You do not have to be an experienced CrossFitter or take our on ramp program to take these classes. Movements used in these classes are taught at the beginning of each class and our coaches ensure you have a proper understanding of how to perform them.  Some movements you may see in these classes are box jumps, burpees, ball slams, wall balls, rowing and running. Just as CrossFit is always constantly varied, so is our Body Burn class.  No class is ever the same.  In our Body Burn classes you can expect to improve your speed, agility, endurance and sculpt your body into a toned fat burning machine.  Classes are 30-45 minutes of high intensity, high energy workouts that are guaranteed to leave you wanting more. While safe and effective for those new to CrossFit, don’t be fooled, these classes will challenge even the best CrossFitters.

Olympic Weightlifting Class

This class will take all participants through the complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Open to men and women of all skill levels, you will receive specific feedback and critique from our coaches on your technique and execution of these lifts.

CrossFit Endurance (Coming Soon!)

CrossFit Endurance is an endurance sports training program dedicated to improving the performance, fitness and endurance of our CrossFit Reflex athletes. In this class our coaches will film your running technique and program workouts to make you faster, stronger and able to run further than could before.

Open Gym

During the hours when no group class is in session, or if you book Open Gym time in advance, you may use our facility and equipment to work on whatever you would like. Our house is your house as long as you clean up after yourself… and we mean that. Open Gym is perfect for those of you who are self motivated and want to better their own skills on their own time.  Open Gym is $20/mo for members and $100/mo for non-members.

Yoga – Coming soon!

Personal Training

Personal 1-on-1 training with you and one of our expert coaches. Customized nutrition plans, workouts and movements based on your individual goals, abilities and needs. This is perfect for those who want to focus on their technique and skill outside the class or group setting.

Small Group Training

Booked in advance, one of our expert coaches will train your small group of 2-4 people through any skill, lift or workout that you choose. Whether you want to spend 1 hour with your friends all doing a workout together or you all want to get better at your double unders, muscle ups, or clean & jerk. A small group session is a surefire way to get better and have fun.

On-Location Training

If you are not able to make to our gym, then we will bring the gym to you. With a 5-person minimum and 10-person maximum, one of our coaches will drive to your location and bring all the equipment necessary for a full body CrossFit workout.

Jason WhitePrograms