All classes start with mobility work, some dynamic range of motion movements, and a warm up. Once completed, we review the movements that are going to be used in the workout of the day. Then set up, work hard and cool down. This usually takes approximately 60 minutes – give or take a few.
Any WOD (workout of the day) can be modified to provide the appropriate amount of intensity for each individual. So no matter what fitness level you consider yourself to be – true athlete or first time exerciser – once you complete the WOD, you will feel extremely accomplished and completely worked out!
Proper instruction ensures a safe workout environment. Everyone in a regular class has been previously introduced to the movements. Preparation is needed for our coaches to properly accommodate someone who requires additional instruction while keeping the class on schedule for everyone else. For this reason, please contact us if you plan to come to a regular WOD for you first class.
An Intro class is very similar to a regular class – it starts with mobility work, some dynamic range of motion movements, and a warm up. But instead of just a review of the workout, there is instruction from the ground up on the how and why of the core, foundational CrossFit movements. We then set up, complete a workout and cool down. A nutritional talk closes out every class. This usually takes between 60 to 75 minutes.
In general, CrossFit is recommended on a schedule of 3 days on and 1 day off. Your body will not allow consistent performance at levels close to 100% without proper recovery. And recovery is why you get better – not more work! Your body needs time to rebuild itself. If you can continuously work out day after day and you aren’t PHYSICALLY in need of a rest day, I would examine your training days and really ask yourself “Am I truly giving my best effort in class?”
You will get billed on the 1st of the month and you then can come to as many classes as your membership allows for that calendar month. Or if you have commitment issues (we don’t judge) and/or want to have the flexibility to come and go as you please then choose the punch card. All rates are on the pricing page HERE.
Membership at CFV does not require any (long or short term) commitments – but they are available and provide an additional discount off the monthly membership rate. We’re confident that once you WOD with CFV, our commitment to providing you with the best fitness value in NJ will keep you coming back for more.
No. Girls are built differently than boys. Unless you take steroids and naturally overproduce testosterone, you will never look like a man. (Though over time, you will generally be able to best most men out there in even the simplest of athletic situations.) You will also need to eat A TON (almost literally) of food. Neither of those situations are typical or common. Can CrossFit workouts be combined with a nutrition plan to have you gain weight? Yes. But if you are not actively working on it ladies, you won’t hulk out.
Give us a call/email and set up a time to meet a coach and check out our facility. Or, if you just want to come and try us out, no amount of reading up on the subject can compare to actually completing a WOD. First class is always free – and you have the option to have one calendar week for free – so there is no reason not to give it a shot! We offer the following FREE options:
Option A: Register for the free class offered every Monday at 715p HERE and get the rest of the week for free! This is the best way to start if you have never tried CrossFit before. Instead of showing up on a 1RM day or a 5k day and not getting what CrossFit is all about from one class, after this Monday “prep class”, you get the opportunity to see a solid cross-section of wods over the course of a FREE Week and get to appreciate CrossFit for what it is: an awesome, well rounded program that works!
Option B: Register for any class on the schedule for free by calling/emailing us, indicating which regular WOD (schedule) best fits your daily routine. After this class, you can choose to make time for the the Monday night class or directly attend the Intro Series. First WOD is FREE – there is no reason not to check at least one class out!
At the end of the class, just ask the coach if there is still room for you in the next Intro to CrossFit Series – they restart every week! This introduction will give you the best foundation with which to start your journey to being fit. The Intro places you in a small class where there coach can breakdown each movement – from the burpee to the snatch – so that you can focus on perfecting the mechanics, keeping them consistent, and then applying the appropriate intensity to each WOD.
Please note that the Intro to CrossFit Series follows a specific progression; accordingly the duration of the Series will be the only time you are required to commit to and attend a specific class time.
If a commitment within the regularly scheduled times is not realistic, then a Private Intro Series, consisting of personal coaching sessions, would be required. Depending on the individual, this option takes, on average, 3 classes and can be scheduled for times that work best with your schedule.
All the information for your billing going forward after your Intro Series – including discounts – can be found on the pricing page HERE. Most importantly:
The membership payment will be charged on the 1st of every month and will auto-renew unless written cancellation is provided before the 15th of the month prior.
One (1) membership hold per calendar year is allowed at a fee of 30% of the current membership and is non-refundable.
Refunds are not provided and partial billing is not an option due to the no-contract nature of a membership at CFV.
Fill out the contact form and we will get back to you with an answer within 24hrs.