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TUESDAY

Warm up:  Shoulder, Hip Mobility/ Overhead squat prep

Tech / WOD:

10 x 10 Overhead Squats

(3-5 slow rings dips or GHSU in between sets)

CFP

STEP ONE: Student Consultation/Intro to CrossFit

Once you’ve decided you want to get into the best shape of your life and be a part of a community of like-minded people, it’s time to book a Student Consultation/Intro to CrossFit.

CLICK HERE TO SET UP A STUDENT CONSULTATION / INTRO TO CROSSFIT 


Do it alone or bring a friend along to your 60-minute free intro session that explains the CrossFit methodology and evaluates your current level of fitness. More specifically, you will become acquainted with our application of the CrossFit method, which is based off the world-renowned Madlab Group methodology.

STEP 2: Personal Training

We are a school of fitness, it is going to look a lot different than group aerobics or group bodypump, or a bootcamp or any other group exercise class.
Yes, you will eventually have the option to graduate to CrossFit group classes; however, before that we need to ensure that you are both competent in the CrossFit movements and fit enough to safely join group classes.

With that in mind, you will start off by completing 12-20 one-on-one or two-on-one private training sessions, where you will be coached by both an instructor, as well as their apprentice coaches. Our instructors are some of the first CrossFit coaches who brought CrossFit to Canada nine years ago; their experience is second to none.

During your 12-20 personal training sessions (the number depends on your personal fitness level and physical abilities), you will become familiar with the CrossFit movements (30-40 movements), things like Olympic weightlifting, power lifting, gymnastics and rowing. You will also learn about mobility, injury prevention and nutrition.

The purpose of doing personal training prior to group classes is three-fold:

First, CrossFit is incredibly technical – it’s like learning an entirely new sport – so the same way you wouldn’t throw someone off the street onto the Varsity swimming team, we don’t throw people who have never done clean and jerks and snatches and pull ups and rope climbs right into the intimidating fire of group classes. Instead, we take the time to properly teach you the movements so you’re confident and safe in your abilities by the time you begin group classes.

Second, one-on-one personal training allows us to address your individual needs, deficiencies, weaknesses and injuries. Everybody needs to work at a different pace, and we want to keep you injury-free to increase your longevity.

Third, we believe relationships with the people around you are going to enrich your life, and your relationship with your coach is no exception. We want to get to know you, your fitness goals, what’s going on in your life, and what you need from us to help you succeed.

Cost:

$835 for 10 sessions (one-on-one personal training)
$575 for 10 sessions (two-on-one personal training)

After both your Intro Session and your first 10 private sessions are complete, we’ll re-evaluate (evaluation is based on proven benchmarks) and decide together how many more sessions you will need (most often 2-10) in order to reach our graduation requirements.

STEP 3: Group Classes

Once you’re competent in the CrossFit movements and reach our graduation requirements, you are free to begin group classes.

During group classes, you’ll push yourself and sweat it out with like-minded individuals, as you compete with yourself (and others, if you choose) for rounds, time, points, glory, emotional satisfaction and spiritual growth. You will reach new physical and emotional levels you didn’t think were possible, and you will undoubtedly find yourself with a new social and support network, who will help you on your continued path to greater health and happiness.

At least two coaches (and numerous apprentices) will be present at each class; some of our evening classes boast as many as three coaches. One of the Madlab Group principles is to promote a minimum of 10:1 student to coach ratio. This ensures you will continue to receive technical coaching even as your CrossFit and fitness abilities improve.

Cost for unlimited weekly classes:

$1,950 per year unlimited classes
$1,050 six month unlimited classes
Monthly Unlimited Classes: $199 per month
Monthly 2 x week Classes: $165 per month

Single month to month rate: $280 / Month

STEP 4: Refresher One-on-One Sessions ($85 per session)

Every six months, you will meet with your personal coach (and apprentice) for a one-on-one session, where you will work on your weaknesses, or on technical movements you want more help with.

Our minimum requirement for refresher sessions is twice per year; however, you can meet with your coach more often for one-on-one coaching if you want additional help with strength training, gymnastics, mobility or nutrition consultations.

STEP 5: Specialty Programs

Our mandate as a school of fitness is to strive for constant improvement; this is the purpose of our specialty programs. These programs are for those looking for additional services that are beyond the scope of the regular group classes.

We offer the following specialty programs:

1). Stretching Classes (www.cocoonwellness.com).

2. Paleo Challenges (nutrition consultation and body composition contests run as demand dictates)

3. Project Endurance (focus on running and endurance)

4. East Van Barbell Club (strength-based, powerlifting club that meet Tuesdays at 7 pm and Saturdays at 12 pm)

5. High Performance Center (for our elite athletes who represent CrossFit Vancouver and compete at CrossFit competitions)

6. Learn to Row (focus on rowing technique and power endurance)

7. CrossFit for Kids (For kids ages 5-13)

Come have some fun!  :)

Our In-House Apprentice Diploma program includes both our Junior and Senior apprenticeships.

There are two options available to students: The first version is for students who live in Vancouver and takes two to three years to complete. The second is a ‘fast track’ student internship option for out-of-province or international students, and takes three months to complete the program.

Junior Apprenticeship:

Admission Requirements:
Students must be 19 years of age
Students must have a minimum of 6 months Crossfit experience

• Shadow and assist Instructors with group classes
• Shadow and assist Instructors with one-on-one personal training
• Study and learn coaching cues for all CrossFit movements
• Learn basic nutrition, assist with prepping food logs, assist with keeping student on nutritional goals
• Learn basic anatomy
• Learn basic exercise science
• Learn business model and free market system
• Complete reading list (various books, articles, and papers)
• Bring in three friends to train.  As the sessions progress the apprentice takes on more responsibility and an increased role in delivering the coaching.

Senior Apprenticeship:

Admission Requirements:
Students must be 19 years of age
Students must have also completed the Junior Apprentice Program or Fast Track Program and completed a Level One Crossfit Certification Course

• Assist Instructors  and begin to lead group classes
• Assist Instructors and begin to lead one-on-one personal training
• Help with and eventually take the lead on programming workouts for group classes
• Pass five exams in the following areas: nutrition, anatomy, exercise science, coaching cues, and the CrossFit Vancouver business model
• Host a minimum of two community events, such as social functions, charity events, or CrossFit-related seminars or workshops
• Host client feedback meetings bi-annually with students
• As the 1 on 1 sessions and group classes progress the apprentice takes on more responsibility and an increased role in delivering the coaching slowing earning a larger percentage of the gross revenue, based on referrals and retention
• Must have 30 students of his own and gross $4,000 before the Senior apprentice can graduate.

Associate Coach: (Only after Graduating from the Senior Apprentice Program)

Admission Requirements:
Students must have also completed the Junior and Senior Apprentice Program at Crossfit Vancouver School of Fitness and completion of a Level One Crossfit Certification Course

• Lead group classes
• Lead Personal Training sessions
• Program with an instructor for workouts for group classes
• Host Client Meetings
• Developing a small business within Crossfit Vancouver

Upon graduation the student is free to pursue a career in any Crossfit around the world.  We have helped place many graduates.  Our graduates are sought out around the world and known for excellence.

Many graduates go on to own their own successful Crossfit affiliates.

Fast Track Apprentice Program

The ‘Fast Track’ program is for students who come to CrossFit Vancouver from out of town to complete a student internship on a full time basis.

Length: 12 Weeks (This may be extended)

Prerequisites:

Level 1 Certification

Crossfitting for 6+ months

Curricula

• 10 PT’s (one-on-one)
• 10-15 hours of shadowing per week (PT’s and Classes)
• Unlimited access to Classes
• 1 hour per week Coach/Student review
• 1 hour per week Test Prep/Reading Material
• 5 Tests covering – Anatomy, Exercise Science, Nutrition, Coaching Cues, The Business of Crossfit

Cost: $3,495

E-mail us for more details about the ‘fast track’  Senior apprenticeship program, as the specifics will differ depending on your previous CrossFit experience and the amount of time you’ll be in Vancouver: [email protected]

Our next opportunity to complete the Executive Diploma Program is June 8th, 9th and 10th, 2012

Total Cost: $1,500.00 for the three days

Crossfit Vancouver – School of Fitness

Our goal is to professionalize the fitness industry.

Our mandate is threefold:

1) Get students fitter than they have ever been and stay that way for the rest of their lives

2) Train apprentice coaches and business owners to become excellent at their profession

3) Reduce coach burnout and increase revenue per hour worked so that fitness trainers can have a lifelong career, own homes and raise families while providing continuity  in the fitness industry.

We have collected data from our own affiliate since 2004, and from the hundreds we have consulted to over the past 5 years.  Together with all this data and from sharing information from many of the other top affiliates in the world we are developing a clearer picture of what works in a Crossfit box and what doesn’t.  Best practices are shaking out of our success and our affiliate partners success.

From this data we have developed systems and software to produce increased revenue and lower coach burnout for Crossfit Affiliates, thus providing a platform to professionalize the fitness industry and make a difference in our communities as a whole.

No “one size fits all” for  Crossfit Affiliates, our systems are ever evolving in a quest for excellence that is dependant on various factor many of which include:

What each Crossfit owner wants for his/her life, market factors, ambition and talent.

Having said that; the success of a Crossfit affiliate, no matter how big or small, new or established will eventually depend upon the systems and best practices that are employed in each section of the following chart.

Using this template as our guide we can begin to ask questions, then through trial and error and data tracking we can uncover what works best on all aspects of the business.

For example what happens to referrals and retention when we pay our coaches/apprentices by the head (ie pay by how many people attend a class, $5 a head and 10 show up the trainer makes $50 for that class).  Within months we found that referrals decreased and retention more or less was unchanged from baseline.  Why?

We can never say for sure, but we suspect that rewarding trainers to compete internally among each other for the existing clients instead of going out in the world to find new clients to get fit is rather obvious after we looked at the data. The same goes for paying trainers by the hour; it leads to rather diminished retention and referral numbers, not to mention coach and management burnout.

So what works?  We have learned over the years that incentivizing coaches and apprentices to accomplish goals that are directly inline with getting more students in the gym, keeping them longer and keeping them fit is a win win for everyone.

Furthermore having the free market play its role in deciding who is successful and who is not virtually erases micro management and gym owner head aches.

There are lots of ways to do this.

Our current business model inside Crossfit Vancouver looks similar to that of an engineering or law firm. Our ultimate vision is to have a team of 20, 30, or 40 business partners, where the senior coaches earn their way to become shareholders in the company. They earn respectable livings, have the ability to buy houses and raise families while working in the fitness industry. Eventually they can pass on both their knowledge and their shares to the next generation. Their retirement leaves a lasting legacy and creates true stability in the fitness industry.

Our hope is that we can be a mentor and role model to other Crossfit Affiliates in their quest for excellence.

Today, we are already well on our way. We have over 500 students, 25 apprentice coaches and 7 full time instructor coaches.   Currently, our top coaches make more then $80,000 a year, work less than 35 hours per week and get 4 weeks of paid (half pay) vacation per year.

Our school’s programs are not just about learning the movements. CrossFit headquarters are the experts in teaching people how to become better CrossFitters.

We’re here to teach you the business of CrossFit. You will learn systems, sales, and marketing that will grow your business naturally and normally so as to avoid coach burnout and affiliate owner stress.  Our diploma programs will help you become a successful coach and CrossFit affiliate owner, whether you’re a one man show, or you want a team of 50.

For more details about how CrossFit Vancouver came about, here’s founder Craig Patterson speaking at FilFest:

You need a Crossfit Journal link to access…Buy it, it is worth every penny!

http://journal.crossfit.com/2008/12/being-a-successful-affiliate.tpl

What the Crossfit Journal had to say about our school

The future of Crossfit and the School of fitness?

Our programs are constantly evolving. The data we continuously accumulate from both own experiences and from the experiences of affiliate owners around the world is constantly used to shape our coaching and executive diploma programs, with the ultimate goal being to help as many people as possible become both more fit and achieve more business success in the fitness industry.

PCTIA certificate

Business License