READY TO GET STARTED? HERE IS WHAT YOU NEED TO KNOW.
Members who are new to the CrossFit community are required to attend foundation courses before registering for their first regular class. The two foundations courses, one and a half hours long each, are required for those new to CrossFit.
- $150 – individual
- $130 – military/first responders/teachers
- $125 (each) – for family members who live in the same household
- $110 – students (with current student identification)
Our monthly fee allows members access to a lot more than other gyms, including: Programming made to be personal or individualized, Unlimited Classes, Saturday open gym sessions, mobility classes, Nutrition seminars/challenges, athlete seminars, weight lifting seminars, yoga classes and special events!
If CrossFit is new to you then we have a class to get you started, “Foundations.” Our Foundations course is two nights on Mondays and Tuesdays from 6:30 p.m. until 8:30 p.m at our Capital Circle NE location. Course participation is limited to ensure that each new member gets the attention they deserve. To ask questions simply fill out the form below. To reserve your spot at foundations come by the gym and fill out the membership application! Foundations courses fill up quickly and are required for new CrossFitters, so the sooner you stop by, the sooner you can get started. Experienced CrossFitters may be exempt from this course, contact a trainer for more information.
The RHCF Foundations course covers many topics. You will learn what CrossFit is and how to define it. We will demonstrate each of the core movements that you will see in the daily WODs: air squat, front squat, overhead squat, shoulder press, push press, push jerk, dead lift, sumo dead lift high pull, and medicine ball clean. (You will get a chance to perform these movements as well, so dress accordingly.) Over the two day period, you will also get a tour of the gym, learn about RHCF and our trainers, hear gym policies and procedures (including how to register for regular classes), learn the difference between specialized athletes and all-around athletes, and most importantly, learn how to maximize your fitness level by developing in each of the 10 domains of fitness: accuracy, agility, balance, cardiovascular respiratory endurance, coordination, flexibility, power, speed, stamina, and strength.
Classes Are In A Group Setting Of One To Twelve People.
We believe in small group personal training in order for you to get the personalization you need, while still participating in the CrossFit community. Having “competitors” completing the same workout as yourself will both push you harder, and have you rooting for your “competition.”
Workouts Are Varied.
We combine elements of gymnastics, Olympic weightlifting, rowing, and running into our classes so that your workouts are constantly varied and unique, and ensuring that you will always make progress. Some workouts are done for time, others for maximum number of reps. Anyway you slice it you’ll be working hard!
We're Built Around Safety, Efficacy and Efficiency.
The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness.” The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making codevelopers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.
You Will Never Be Bored.
The possibilities for fitness are endless: Monday, you could be doing push-ups, squats, and pull-ups. Tuesday, you could be doing box jumps, presses, and jumping rope. We have a vast list of exercises to choose from, so working out never becomes boring.
Workouts Are Measurable, Observable and Repeatable.
Results each day are posted on the whiteboard and recorded. As you continue training, you can track your progress. For example, you might be making a certain movement, holding a certain weight, for a measurable amount of time. Next time you complete that movement, you can re-gauge, or retest yourself.
You Will Notice A Difference In Your Fitness Level Quickly.
Clients of all ages and fitness levels learn how to properly lower themselves (squat), pick up objects (dead lift), bring objects to their chest (clean), and push objects overhead (push press/push jerk/snatch). We mix these elements of Olympic lifting with a variety of other movements executed at an individual’s highest intensity to achieve health and fitness goals. You will gain strength while maintaining cardio respiratory endurance, all in one relatively short workout.
You Are Joining A Community.
Red Hills CrossFit holds regular events—seminars, special workout or nutrition classes, and social activities—so as you get to know the people in your workout group each day, you’ll also get other opportunities to meet and chat with other members.
Your fitness level will change when you start CrossFit. Athletes will notice their skills even out. So a runner might improve on strength, where as a lifter might improve on flexibility or stamina. And those who come in “de-conditioned” may find that after only a few weeks that they can do a push-up, pull-up or lift a barbell even if they’ve never done so before in their lives.