How To Start

I like what I see, so how do I get started?

Fundamentals

To participate in the group Strength and Conditioning WOD (Work Out of the Day) you are required to have successfully completed the mandatory one hour fundamental course. This covers the most common base techniques and ensures a basic understanding of lifting, safety, posture, range of motion and power derived from the hips. The three moves that are covered at an accelerated pace are:

• Over Head Squat (OHS)
• Push Jerk
• Medicine Ball Cleans

Having grasped an understanding of these moves, the technique involved, points of performance and safety, the athlete can integrate into daily WODs where technique is reinforced and the athlete is further exposed to new techniques to finally learn the initial 9 Fundamental moves. Having an accelerated and compressed Fundamental Course allows the new CrossFit Athlete get started into the group session faster at an affordable price.

Free Introductory Session

New to CrossFit Shoalhaven? If so and you have not visited us before then your first session is on us. This will allow you to gain a very basic idea of what we do, what CrossFit is and how we operate, so you can decide if CrossFit Shoalhaven and real results are for you. So basically you have no excuse  to not visit us at least once.

Group Sessions (WODs aka Work Out of the Day)

Group sessions are the most common sessions offered at CrossFit Shoalhaven. They are based off a maximum of 10 Athletes to 1 Instructor. The sessions go for an hour and involve a skills based warm up, technique specific revision, technique instruction and improvement for the moves being used in the WOD, then the WOD, posted to the website every day. The sessions finish with a cool down, stretch out, some discussion and usually a good amount of TPT (Trigger Point Therapy). That is a lot of value for a little price.

Personal Training

Personal Training (PT) sessions are available to all on appointment; they are a 1 Hr session. There is a requirement of 24 Hrs notice to cancel, otherwise full fee is still payable. This is in part to make you accountable and commit to your booking, but also compensate us for the inconvenience.

People seek PT for multiple reasons, below is but a few of those:

• Olympic Power Lifting (Lead by Head Coach Matthew)
• Endurance Training (Lead by Shaun Hughes)
• Further skills and technique training
• Remedial training
• Client health and fitness evaluations

Corporate/Club/Team

CrossFit Shoalhaven offers group sessions tailored to the requirements of the group. This might be a once a week session or multiple sessions per week. Themes range from sports specific, to motivational, adventure training and team building. As these products are specific please contact us to discuss further and obtain a quote. But a few of the services offered are:

• Adventure Training (abseiling, rock climbing, scenario based activities, swims and treks etc)
• Sports Performance (endurance, agility, accuracy, explosiveness etc)
• Functional Improvement (often offered to the weekend warrior or office workers)

Fees

With effect 01 July 2011

Note: All payments are to be in advance and settled prior to start of course or day's WOD. Cash or EFT is accepted, and a Direct Debit facility is available. There is STRICTLY no accounts or 'I owe you'.

Direct Debit

"Click here" to download the direct debit request form. Complete and submit to CFS staff prior to comencing monthly membership. All membership Direct Debits will occur fortnightly from your nominated account or credit card. 14 days notice is required to cancel or make variations to Direct debits.

EFT

For EFT payments our account details are as follows:

Bank: NAB

Name: CrossFit Shoalhaven

BSB: 082-762

ACCN: 18-164-5157

Please enter Surname and Initials and the code of the product purchased in the remittance field.

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Account Freeze: CFS will happily 'freeze' an account at Athletes request if they are deployed or are on holidays.