We invite you to join with us so that one of our experienced and qualified Coaches can guide you through your CrossFit health and fitness journey, working with you by your side every step of the way.
Our Fundamentals program is 8 sessions one on one with our experienced and qualified Coaches to ensure that you receive the best possible start to your CrossFit health and fitness journey:
You can start immediately by emailing us and booking a free introduction appointment.
If you need more information all you need to do is call us on 0800 788 4537 or email to [email protected] and we will be happy to help.
The Fundamentals is where we teach you the key foundation movements of CrossFit which you will need to know to be able to move into the mainstream classes.
Here is a quick overview:
CrossFit is not just about fitness; it is also about the community, the members – you.
CrossFitters are like-minded people working together with skilled CrossFit coaches in a positive supportive environment towards their goals.
Some of the movements taught during the Fundamentals program are as follows:
Hollow Position, air squat, front squat, overhead squat, press, push press, push jerk, thruster, deadlift, sumo deadlift high pull, barbell clean, med ball clean, kettlebell swing, kettlebell snatch, knees to elbows, pull-ups, Learning the importance of stretching and recovery.
You are also taught cueing and CrossFit terminology so you know when to move and what things like an ‘AMRAP’ or ‘WOD’ means.
As the Fundamentals program unfolds, you are most welcome to attend any or all of our mobility/stretch sessions each week during the series at no extra cost. Aside from getting the benefits of stretching and general mobility, this is a good opportunity to meet the rest of the CFWS CrossFit community, which we refer to as the ‘Crew’.
The price is only $500.
This includes 8 personal sessions with one of our experienced and qualified Coaches (the ONLY qualified CrossFit Trainers in Invercargill) to get you started.
How to get started
You can start immediately by clicking HERE and following the registration process.
If you need more information all you need to do is call us on 0800 788 4537 or email to [email protected] and we will get you sorted.
See you at the ‘BOX’
Your CrossFit Wild South Coaching Team
Am I good enough to join the classes?
Everybody starts at different levels, our job is to make you better whether you are a beginner or an elite athlete, We do not expect you to do exercises that you physically cannot perform, so we design our workouts so they can be modified to a level that is achievable but will also get you results the fastest. So… wherever you are at right now, don’t worry! Its going to get better!
What to Bring
You will need to be comfortable when working out. Workout clothes are a must.
Wear suitable shoes, bring a sweat towel and a drink bottle.
Some quick terminology
– ‘WOD’ stands for Work Out of the Day, this changes daily.
– ‘BOX’ this is where we train, we are not a gym.
– ‘AMRAP’ stands for ‘As Many Rounds As Possible’ in X amount of time.
– ‘RX’ means ‘as prescribed’, so to RX a workout means to do as written, i.e. lift 16kgs, complete 10 reps (=repetition/rounds).
– ‘MODIFIED or SCALED’ means not ‘RX’d’
We use an online booking system called InFlux App to book all classes, joining us under a membership will give you full online access to the book classes that your membership allows access to.
Note: You will not need to book in through InFlux App for your Fundamentals classes as we will do that for you.
Tracking your Progress
We use an online tracking system called Beyond the Whiteboard to track our own workout progress, this is an extra cost per month (US$3) and optional to use. Find out more here: BTWB.
Book your classes
Turn up on time.
Be prepared to work and listen to our coaches.
These are month to month and paid in advance, our booking system will tell you what is owing / paid. Memberships will need to be up-to-date to book classes.
CrossFit Wild South is also about the community spirit, when you join us you become part of our ‘Crew’. Everyone supports and encourages each other in every class that we do together. Our Saturday WOD class is followed by Paleo Food and good coffee. The buy in is to do the workout before. Bringing a plate, is welcome but optional.
After the Fundamentals program, to continue CrossFit with us you will need to consider a membership option. Your Fundamentals Coach will help guide you through the membership process so that you are on the most appropriate one for your journey.
If you are unsure on what option to take contact us to discuss [email protected]
Check out the video from the ‘Bring a Friend’ promo held in October 2013. Note: Class sizes are normally 5 – 10 people.