Getting Started

The hardest part of starting something new is having the courage to start. If you are reading this right now, then you are looking for a change! Don’t feel like you need to get in shape or lose a few pounds before you come in, that’s what we’re here to help you with! All levels of fitness are welcome at CrossFit Vacaville and we will scale and customize workouts according to your specific fitness level and individual goals. We want you to succeed!

Step 1

Schedule an introductory appointment. Call us at 707-474-5292 or fill out the contact form to get started. You can do it alone or bring a friend. This is a 60-minute, one-on-one session that gives you a chance to see our facility, learn a bit about our methods and philosophy, and experience a workout.  It’s a great way for you to see if CrossFIt Vacaville is a good fit for you! The intro appointment begin with a thorough intake covering medical and injury history, athletic experience, goals, guidance, and review; followed by a warm-up a short beginner workout, and mobility/stretching.

Step 2

CFVV Beginner On-Boarding

What’s Included:

  • CFVV Elements Program.
  • “Athlete Academy” Skill & Mobility Classes.
  • Individualized Biomechanical Assessment (FMS or SFMA) & a re-test to check progress following the Elements Program.
  • Personalized Corrective Movements based on Biomechanical Assessment.
  • Implementation into our Red, Yellow, Green Program with individual programming, movement scaling, and constant monitoring.
  • Nutrition Consultation, including Body Fat & Measurements.

What is the CFVV Elements Program?

The CrossFit Vacaville Elements Program is an 8-class/3 week program designed to introduce all 9 Fundamental Movements of Crossfit to beginner and intermediate athletes. The program begins with a completely individualized biomechanic assessment that allows us to identify functional movement patterns that need correction or development. Upon completion of the 8 classes, you are ready to confidently and safely join the main workouts at CFVV!

Each class will consist of a new learning concept, a review of previous concepts, mobility work, skill practice, and a WOD.

  • Class 1 – Understanding Mobility and Core to Extremity
  • Class 2 – All the Squats. Understanding Torque and Positioning
  • Class 3 – Hip Hinge – Moving through the Deadlift and Sumo Deadlift High Pull
  • Class 4 – Ring Rows, Pull-ups, Jumping, and Landing
  • Class 5 – The Pressing Movements- Strict, Push, Push Jerk
  • Class 6 – Medicine Ball Cleans and Wall Balls
  • Class 7 – Kettle Bell Swings. Russian and American
  • Class 8 – Putting it all together! Benchmark Workout and Graduation!

Elements Class Days/Times:

Elements Classes will be held every Mon/Tues/Thurs morning from 10-11am and at night from 7-8pm. If unable to make a class, a one-on-one makeup session will need to be scheduled. If it is impossible for you to make either of the class times offered, please contact us and we will try our best to accommodate your schedule.

What is Athlete Academy?

Every Wednesday night from 7-8pm, we will cover a different topic that will improve your health, movement, performance, and overall well-being. Topics will include mobility, athlete anatomy, skill review for lifts and or gymnastics, nutrition, mind body training, and a whole lot more. Every class will be interactive and packed with info.

What is a Biomechanic Assessment (FMS/SFMA)?

As a part of our mission to make sure everyone in our gym is moving safely and powerfully, we have implemented functional movement screens (FMS and SFMA) as part of the newbie onboarding process. These are the same movement screens used by the NFL, NBA, NHL, and university sports teams across the country. These screens allow us to see where you can improve, how you organize your movements both in and outside the box, expose any power leaks, and most importantly prevent injury. Corrective movements for any will be provided following a screening to help you progress and eliminate any movement deficiencies.

What is the Red, Yellow, Green Program?

An individualized program based on the Biomechanical Assessment to determine restricted movements, if any, and scaling for those movements to allow athletes to progress while preventing the risk of injury.

 

Step 3

Become a CFVV Member!

When you sign up for our CFVV Elements program you will also sign up for a monthly membership (see membership options here) to start your journey! Your membership will begin once you complete the CFVV Elements Program, and you are ready to begin doing the daily workouts with other members.  This means that you will do a workout each day with others, usually in groups of 2-10 people. Our coaches will always be present, this ensured you will continue to receive coaching, movement scaling, and a customized workout plan tailored to your specific needs. If you decide during the Elements Program that you do not want to continue with a membership, you will have the opportunity to cancel with no fees.

At CrossFit Vacaville we focus on relationships with our members, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. We use proven methods, both traditional and non-traditional, to help our members reach their health and fitness goals.

We will give you the guidance, tools and knowledge to start down a path to a healthy lifestyle and hold you accountable to make sure you reach those goals.

Fill Up The Form Below and GET STARTED!


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