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Free Introductory Sessions

TO START:

Sing up now for a free introductory session

for your free Introductory Session.

Once you have completed your introductory session, you will be assigned to one of two programs:
Fundamentals or ModWod.

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Welcome

Welcome to CrossFit Altitude.

Congratulations on taking this important step to becoming the fittest and healthiest you can be. We believe that CrossFit is the BEST fitness and health program around when done properly in conjunction with proper nutrition such as the Paleo diet.

For a comprehensive description of “What is CrossFit” Please CLICK HERE.

Everyone coming to CrossFit Altitude enters at a different fitness level and for this reason we believe in NOT taking a “cookie cutter” approach to CrossFit. We have several different options that cater to your needs as an individual to get you started. Over the past few years we have determined that in order to get the most out of CrossFit there is a need for a more customized approach for people.

Upon completion of a FREE group introductory session and baseline assessment, you will be assigned to one of two programs- Fundamentals or ModWod. You may also decide that you prefer to have personal training sessions to get started. To find out more about Personal Training please click here.

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Fundamentals

This program is for “newbies” to CrossFit and is for the individual with some basic fitness and the ability to demonstrate proper muscle recruitment and form during the baseline assessment. Athletes entering Fundamentals typically would not have any underlying health conditions or major injuries.

Fundamentals covers the basic movements of CrossFit with an emphasis on body weight movements and form of the major Power and Olympic lifts. This is a 2 week session, 3 times a week for a total of 6 classes. The classes are progressive in nature and must be done in order.

Class times are Mondays, Wednesdays and Fridays at either 7 am or 6:30 pm. Upon completion off ALL 6 classes an individual is considered “graduated” and is able to move on to regular group WOD (workout of the day). IF you are not able to come to all Fundamentals classes, personal training can be arranged at a discounted rate to make up for missed classes.

The Next Fundamentals Session starts on January 23rd 2012. Please call us or e-mail to sign-up for all future Fundamentals Sessions. (905)691-3035

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Scaled CrossFit

"Scaled CrossFit" Is a "stepping stone" or "intermediate" type of class that is appropriate for recent Fundamentals graduates as well as for people who may be intimidated or do not feel comfortable in a full blown CrossFit class.

We spend more time on technique, form and skills in the beginning of the class. The workouts we do are still intense but they are "Scaled" in time, load and intensity with more rest time built in.

This will allow more novice CrossFitters a chance to hone in technique and form. ANYONE can attend this class and it is included in your regular membership.

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MOD WOD

Modified Workout of the Day

ModWod is for the individual who falls into one of several categories:

For those of you that have been doing CrossFit for awhile now, you all know- just like in all sports- injury is possible. Due to the functional nature of the movements we do in CrossFit, it can often expose areas of weakness, misalignment and underlying issues. Often, people are unsure what to do if something unfortunate like this happens. In an effort to help you to continue to work out and not lose all the fitness gains you have made, and to ensure the injury does not re-occur- we are introducing MOD WOD (modified workout of the day) to help keep you on track.

ModWod is a small group class or one-on-one session that is coordinated by our in-house sports injury therapist, registered massage therapist and rehabilitation specialist, Joseph Wilson. Because of the very individual approach to this program the number of sessions with Joseph is determined on a case by case basis. INCLUDED in your membership is ONE HOUR with Joseph where he will prescribe specific exercises and substitutions (scales) so that you may continue to do regular group WOD classes. If you require more personal training, this will be charged at a rate that will be determined between you and Joseph.

PLEASE CONTACT JOSEPH DIRECTLY IF YOU FEEL YOU NEED SOME HELP!!
e-mail: sportsinjurymassage@gmail.com
cell: 905-467-9785

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Classes

WOD classes:

WOD classes are for those people who have completed all 6 Fundamentals classes or are transferring from another CrossFit facility and have at least 2 months of CrossFit experience. We welcome visitors to our facility from other CrossFit affiliates and we ask that you please call us or e-mail us to let us know you are coming! In a WOD (Workout of the Day) class, the warm is is usually self directed and sometimes done as a group depending on the day. The warm up is designed to get you ready for the movements we will be doing in the "Buy In" and the WOD. You may always do your own stretches and warm up as well to get yourself ready for the workout. We then work through something called a "Buy In" which is just a fun way of saying "a bit of extra work to make you strong and skilled!".

The "Buy In" takes about 10 to 20 minutes depending on the day and for the most part is meant to help you get stronger and more proficient at skilled movements. We spend time on the major power lifts in specific reps and sets laid out for the day. Once the Buy In is done we move on to getting ready for the actual workout. Most of the workouts are timed and we move as quickly as we can through them. Sometimes the workouts have a specific time set for them and we are working to get the most repetitions as possible.

Whatever the workout, you will always be challenged, both phsyically and mentally. You will never do the same thing day after day, so your body will never adapt and you will keep getting more and more fit! We usually end the class with something called a "cash out" which is another way of saying "more work to get you more skilled and strong!". Depending on the day this can range from stretching, to working on skills, to doing specific strengthening movements. Again, you will never be bored!

Olympic Lifting Classes:

Olympic Weight Lifting is a very big part of what we do here at CrossFit Altitude and a great way to develop power, strength, felxibility amongst other benefits. The Clean and Jerk and the Snatch are the two Olympic Lifts. We have one specializied Olympic Lifting class once a week on Saturdays at 11 am. These classes are 1.5 hours long. The class is designed to help you develop the skills needed to be proficient at the Olympic Lifts, which are very complex movements and take time to perfect. Depending on the class size the session can be structured or it can be just time to spend practicing all of the different components of the Olympic Lifts. The great thing about this class is that you will have time to spend on the lifts without the pressure of time that can be part of a regular WOD class. We encourage all members to participate in these classes. This class in included in an unlimited CrossFit Altitude membership.

Open Gym:

Open Gym is STRICTLY reserved for athletes that have permission from the owner to train during this time. It is UNSUPERVISED time and is meant for those people who are self directed and capable of working out on thier own. It is not a personal training session and in no way is the trainer on the floor responsible for leading you through a workout. The trainer is there to help if you need to start the clock or with pointers here and there. Sometimes, depending on the time of day and number of people who attend Open Gym, the format can take the shape of a structured class. If you are unsure about what Open Gym time is all about please talk to us!

Brazilian Jiu-Jitsu:

Brought to you by Burlington BJJ. We are very excited and honoured that Alex Zahabi, founder of Burlington BJJ, offering BJJ classes in our gym! A recent article in FIGHT! about the famous ZAHABI BROTHERS. Alex is a BJJ brown belt and has been teaching both BJJ and submission wrestling for more than 10 years. His tournament record includes first place finishes at the NAGA World Championship and at the Montreal Open. Alex has taught at some of the leading martial arts academies in Canada including: TriStar Gym, Toronto BJJ and GAMMA. His students and training partners have found success in a variety of event including mixed martial arts, BJJ and submission-wrestling tournaments. As a BJJ instructor, Alex hopes to enlighten newcomers to the beauty of the sport as well as help practitioners of BJJ reach their full potential.

Please call or e-mail us for pricing and rate information.

Class Times: Tuesdays from 8:30 pm to 9:30 pm, Fridays from 7:30 p.m. to 8:30 p.m. , Sundays Noon to 1:30 p.m.

Please call or e-mail us for pricing and rate information.

What do I wear?: wear either a Gi or just regular workout clothing that you can really move in-i.e. nothing restrictive, stretchy fabrics best, water, a towel.

“Victory is reserved for those who are willing to pay its price.” - Sun Tzu

Forever intertwined with the rise of Mixed Martial Arts (MMA) and the legend of three-time UFC tournament champion Royce Gracie, Brazilian Jiu Jitsu (BJJ) is a discipline that has taken North America by storm. While Jiu-Jitsu is known as a superior form of ground fighting and grappling, the intensity and efficiency of the art have given it mass appeal among practitioners of martial arts. To be a complete fighter, one must start with self-knowledge, be educated through history and tradition, but also be tempered though realistic combat scenarios. Jiu-Jitsu is the base in that has application for sport, self-defence, Mixed Martial Arts and even military training. A qualified instructor can teach tactics that can allow a skilled smaller individual to submit a larger opponent on a consistent basis. When you step onto the mat, it’s where the journey can really begin.