Your complete introduction to TreeTown and CrossFit takes place over six weeks. We don’t believe in cutting corners—and that includes when we show new friends and prospective members how we pursue fitness, health, and happiness!
To get started and learn more, please join us for a free introduction class.
Free Introduction Class
We offer a free introduction class most Saturday’s at 8am, if this time does not work for you, please contact us to set up a better time that works for you.
This is so much more than just a guided workout! During this class, a CrossFit coach will take you on a tour of our “box” (aka CrossFit gym), introduce you to other coaches and members, explain the theory behind CrossFit, show you the proper form for some foundational movements (squat, deadlift, and press), and then guide you through a six-minute workout to get the feel of a CrossFit class.
This introduction is for you to soak up the atmosphere at TreeTown, see our facility, meet our community of coaches and everyday athletes, get all of your questions answered, and see if we’re a good fit to help you meet your health and fitness goals. This is not an opportunity to prove how strong and fit you may already be. We promise, you will have plenty of time to impress us over the course of the rest of the six-week introductory course!
If, after your introduction class, you’re ready to continue your six-week complete introduction to CrossFit, we will sit down with you to schedule your assessments and first full classes. An ideal schedule might look something like this:
Sat: Free Introduction Class
Mon.: Personal Training Session One and Fitness Assessment
Week 1: Personal Training Session Two, CrossFit class attendance, as well as Olympic weight
lifting for CrossFit attendance.
Week 2: Personal Training Sessions Three and CrossFit classes
Weeks 3-6: Classes as your schedule allows (Remember, the more often you repeat movements, the faster you see results and the more confident you feel!)* Also attend Olympic Weight lifting for CrossFit.
Week 6: Attend Personal Training Session 4, Final Assessment, and CrossFit classes.
*Through hard work and commitment, it is not uncommon for new members to increase their strength and work capacities by 15-30% during these first six weeks. This is especially true for members new to CrossFit.
Assessment 1 – Baseline / Class Movements (75-90 minutes)
This first assessment allows us to get to know you and your goals bit better and to address your specific physical needs. During your initial assessment, a coach will work with you to get an overall sense of your movement capabilities to establish your starting point. This this is a comprehensive assessment of your current fitness level and is a great first step for every level of athlete; everyone needs a starting point if they want to track progress!
Your coach will start by evaluating your overall starting strength including, back squat, front squat, dead lift, core strength and stability.
The coach will also walk you through a variety of movements regularly used in classes such as the push up, pull up, kettle bell swing, wall ball, and their appropriate adjustments for you.
We finish off the session by having you perform a short aerobic capacity test which includes burpees and ground to overheads to see how much work you can do in three minutes.
(Don’t worry, we will show you what each of those movements looks like if you’ve never done them!).
Assessment 2 – Movement Screen / Clean & Jerk (60 minutes)
Upon successful completion of training session one, you will schedule session two. You will be working one on one with a coach during this session. Information gathered at this session will help our coaches further understand how to help you successfully achieve the precise, foundational movements of CrossFit. It will also show us areas to focus on to help you build strength before you progress to other movements or begin adding weights.
During the second assessment we will take you through the first part of a movement screen to evaluate trunk rotation, shoulder range of motion, balance, and hip flexibility.
The primary focus of Assessment 2 is to work with you through the foundations of the Clean & Jerk.
We know this can seem scary and overwhelming for some new members, so we want to make sure we take our time demonstrating the lift and having you practice the movements first without the bar and then with just the barbell without weights.
Assessment 3 – Movement Screen / Snatch (60 minutes)
During the third assessment we will take you through the second part of a movement screen to evaluate trunk rotation, shoulder range of motion, balance, and hip flexibility.
The primary focus of Assessment 3 is to work with you through the foundations of the Snatch.
As with Assessment 2, we want to make sure we take our time demonstrating the lift and having you practice the movements first without the bar and then with just the barbell without weights.
Assessment 4 – Final Assessment (60minutes)
This last session will be a repeat of the exercises and movement screens of earlier sessions. You will be able to see how, in just six weeks of personal training sessions and regular classes, your strength and aerobic capacities have increased and improved!
Your first six weeks of classes would include the following with a value of $420 if you paid for
each session individually:
- Free Introduction (30-45 minutes)
- Personal Training Session One and Fitness Assessment (75-90 minutes)
- Personal Training Session Two and Three (60 minutes each)
- First Six Weeks of Unlimited CrossFit Classes
If, after the free introduction, you are ready to commit six weeks to your health and fitness goals with TreeTown, we offer all of the above for $285.
Why six weeks of CrossFit classes?
We have found that if we can help you through your first six weeks of training, you will begin to create new habits and you will start to see real changes in your health and fitness! How quickly you see change, you form habits, get to know people, be more comfortable with movements. Want to commit to more than six weeks? Ask us about our other commitment discounts!
How to get the most out of your first 6 weeks?
We like to see new members commit to being at CrossFit Treetown at least 3-4x a week over the 6 weeks. This can be any mix of all that you have access to in the first 6 weeks, Assessments, CrossFit class, Oly Platform with Coach class, Weightlifting for CrossFit class, Yoga class, using the compression recovery boots, or to just come and practice on the rower.
An Ideal First week Schedule
Saturday Intro 10:30 am
Monday Assessment 1
Tuesday Assessment 2 and Movement Screen
Wednesday CrossFit Class
Thursday Assessment 3
Saturday Olympic lifting for CrossFit or CrossFit Class
We understand you have a busy life! The above example is an “ideal” schedule. Your focus should be getting to the gym, with whatever schedule/classes/assessments work for you!
What if the assessment times don’t work with my schedule?
Please email us, we will put you in contact with your coach to get you set up!
Give us a call at 734.221.0263 or use the contact form.