CrossFit Tribe

CrossFit Tribe requires that any individual interested in our monthly group classes complete our “Elements” program before graduating into Crossfit group classes. This program delivers a comprehensive understanding of CrossFit and can be seen as a CrossFit 101.  New members are required to complete 8 sessions in the “Elements” program and/or receive the go ahead from your coaches to proceed into regular group classes.

These sessions will offer a seamless integration into our regular group classes and frequently act as an introduction for individuals interested in simply acquiring a general understanding of CrossFit so they can incorporate it elsewhere. Each class will cover specific movements, provide coaching on these movements and will end with a short conditioning WOD (Workout of the Day).

Elements Program – We recommend new members begin with a 3x per week membership ($130/mth) to let their bodies get acclimated to Crossfit style workouts.  Along with the Tuesday and Thursday Elements sessions, beginners may also use Saturday 9am sessions, Olympic lifting class on Wednesday or Sunday or Open Gym hours for their third session for the week.  Beginners may also purchase a punch card ($125 – 10 sessions) for use in the Elements Program but must still complete the required 8 Elements Sessions before beginning regular group classes.

Elements Private 1-on-1 – If you would prefer individual instruction and need the flexibility to schedule sessions at your convenience, 1-on-1 coaching is the perfect option for you.  4 private Elements Sessions are $200.

Test-Out (Must have experience w/ Crossfit & Olympic Weightlifting)

45 minute Test based on the curriculum of the Elements Program. Must prove good competency.  A Pass will allow you into regular group classes. A Fail will require you to make up your deficiencies with entry into the Elements Program. The cost to Test-Out is $25.

Essential CrossFit Movements

• Back Squat and Front Squat
• Deadlift
• Press and Push Press
• Power Clean and Jerk
• Power Snatch and Overhead Squat

CrossFit utilizes many different tools, some of which are found in other sporting disciplines (rings, kettlebells, plyometrics, medicine balls, ect). Most, if not all of them, contain the core points of performance found in the previous eight movements. These are the movements you will learn and that play an integral part in the CrossFit workouts.

• The Clean
• The Snatch
• The Jerk
• Rowing
• Burpees
• Wall-Ball
• Running
• Kettlebell swings
• The Turkish Get-Up
• Thrusters
• Sit-ups
• Handstands
• Push-Ups
• Box Jumps
• Jump Rope

Importance of Nutrition

Nutrition is foundational to your health, mental and physical, and required for optimum athletic performance. We like to use the term fuel in place of nutrition. We hold the view that proper fuel maximizes human performance rather than aiding in sustenance alone.

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Whats Next?

Upon completion of the “Elements” program, you will have the option of joining regular group CrossFit classes, continue with a second cycle of the Elements Program or schedule 1-on-1 coaching.