Getting Started

For people new to CrossFit we require them to complete our Preparatory Course, or pass a Skills/Fitness Evaluation. CrossFit is is a major life style change for most folks. Anyone, regardless of age or condition, can do it and benefit. While anyone can do it, it is not for everyone because not everyone is willing to put in the effort. This means that while we have helped all types of people change their lives for the better, from kids to great grandparents, not everyone is cut out to do CrossFit.

CrossFit is expensive compared to machine based gyms, so it’s a big investment. Therefore, we offer a Free Trial session, and the Skills/Fitness Evaluation as a free session so you can make an informed decision about that investment. I recall returning to Atlanta in 1986 after a 20 year absence. I was still active playing rugby and needed a gym. I picked up a card that promised a free workout at a big, sparkling gym near my home. Next day, gym bag packed, I went up there ready to workout. I never got that free workout. Instead I got 30 minutes of high pressure sales pitch in the manager’s office. I left feeling tricked, mad as hell, and went to join the YMCA. We won’t treat you like that. We think CrossFit sells itself once experienced, so there is no sales pitch other than to let you have a taste, and describe what we do and why.

The free trial lasts about an hour. We start by describing CrossFit’s definition of fitness (basically being well rounded and good at everything), and discuss CrossFit’s ideas about how to get fit. Then you’ll start execising. The session consists of instruction in several of the most basic movements we use. Your goals and current fitness will be evaluated and discussed. A workout tailored to your abilities will follow. We answer any questions you have.

Free trials are 1 on 1, or 1 on 2 personal training. Free Trials and the Skills/Fitness Evaluation are by appointment only.

To make an appointment, fill out the form on the the right, and please allow us 24-48 hours to arrange an appointment.

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If you are price shopping for the cheapest CrossFit in town, stop reading and go to another gym. If you are looking to change your life for the better, keep reading.

CrossFit is hard in several respects. First, eventually you will be be asked to push yourself because high intensity exercise is proven to elicit much more profound positive results than low intensity exercise. Second, all exercise movements, including the ones we use, have potential to cause injury if done with incorrect posture or with incorrect technique. We have been around longer than any CrossFit gym in Georgia and we have tried every way imaginable to get new folks ready for group classes, and years ago we discovered that nothing works nearly as well as personal training. Therefore, we will not let you graduate to group workouts without the personal training that will teach you what you need to get the best experience in group classes. Getting ready for the groups is rarely a matter of cardio fitness, more often there is a need to learn to do the movements correctly, and and a need to fix mobility/flexibilty restrictions that prevent correct movement. The formula is (1) First learn correct movement technique, (2) Next become consistent with correct movement, (3) Then and only then do we add intensity.

Fast tracking you into group workouts before you’re ready is cheaper, but it’s a recipe for confusion, disappointment, and injury. Our Fundamentals Course consists of 10 or more sessions. Pricing is $500 for 10 sessions of 1 on 1, or $400 per person for 10 sessions of 1 on 2 (you supply your training partner). We won’t release you to group training until you are ready. If you require more than 10 sessions, additional sessions will be priced at the same per session rate. If you think you should be allowed to skip some or all of the sessions see below. Each personal training session lasts about 1 hour. The sessions are by appointment and can accommodate almost any schedule. Each session will introduce new movements and review movements from previous sessions. Each session will have a workout, stretching, and cool down. The first session is free. At this session we want you to learn why we do what we do, so you will learn about CrossFit’s definition of fitness and the CrossFit method. We’ll talk about your goals, your experience in fitness, exercise, and sport, your injuries and limitations, and assess your mobility/flexibility. And we will do a fitness test.

If, after the free session, you think you should be excused from the requirement of some or all of the Fundamentals Course you may talk to the trainer about that. If we think you can skip some, but not all of the Intro class sessions, the price will be adjusted.

College & Grad Student, MIL/LEO/FD discounts are available, email [email protected] to inquire.

STEP 3: Group Classes

Personal2Once you’re more competent in the CrossFit movements and have reached the graduation requirements, you are ready 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 physical and mental growth. And some days we simply practice for no score at all. 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, which will help you on your continued path to greater health and happiness.

During group classes, you will of course have an on-the-floor coach, but your original Fundamentals coach will also be your on-going, off-the-floor coach and is always available to answer questions, help hold you accountable, even give you a refresher private training class here and there if needed. 

We look forward to meeting you at your Intro Session!

Experienced CrossFitters traveling to Atlanta are welcome to drop in. Fee is $20. No notice or reservation needed. Just show up to any scheduled class.

We do not permit anyone unfamiliar with CrossFit to drop in for a CrossFit workout. We do welcome drop ins by anyone with CrossFit experience who is visiting Atlanta. Pricing is $20 per session, $15 for active MIL/LEO/FD/Full Time Student. If you buy a T-shirt (normally $25) the total for drop & T-shirt is $35, $30 for MIL/LEO/FD/Student. No notice is needed, just show up at scheduled session time. Olympic lifters traveling to Atlanta or persons desiring only Olympic lift instruction are welcome to drop in on weightlifting sessions without regard to CrossFit experience.

Sometimes we allow people to skip some or all of the Fundamentals Course. These are folks who are already proficient in the Olympic lifts: Snatch and Clean & Jerk, in body weight gymnastic stuff like pull-ups, dips, push-ups, handstands, etc, have a reasonable base of cardio-respiratory endurance, and who have no mobility/flexibility restrictions that need correction. Many D1 college and high school athletic programs provide exposure to cut-down variations of the Olympic lifts: Power Cleans and Power Snatches. We teach the full versions: Squat Cleans & Jerk, and Squat Snatches, just like you see in the Olympics. Our experience has been that many great athletes with exposure to the baby versions of the O-lifts have not been taught correctly. Also, unfortunately, we’ve found that people coming from other CrossFit gyms are not always ready for our group sessions without going through some one on one training. So, no one gets a pass straight into the group sessions without an evaluation.

We give discounts to college & post graduate students, & to active duty MIL/LEO/FD. Call to inquire, 404-862-6580 or email [email protected]

Getting Started: Introduction to CrossFit Course

This series of classes gets folks new to CrossFit up to speed and ready for the Workout of the Day with a group. Go to the page on the Introductory Course for details.

Workout of the Day: Group Training

(All sessions are coached by one or more trainers certified in the CrossFit method. The Introduction to CrossFit Course is required before entering Group Training.) Unlimited Monthly (month to month, cancel anytime): $200 per month. (Bring another person, team up with a training buddy, spouse, family member, or partner and get a $25 per month discount). Unlimited Monthly (12 month commitment, renewable in 6 month increments): $150 per month Buddy discount does not apply Unlimited Monthly (6 month commitment, renewable in 3 month increments): $175 per month Buddy discount does not apply 10 visit package: $150. Drop-In: $20 (limited to folks who don’t need the Intro Course, (e.g. travelling CrossFitters in Atlanta for a while)

Personal Training

By appointment with individual trainers. Rates vary.

Olympic Weightlifting

Regularly scheduled classes for members Monday through Friday at no additional charge. Pricing for non-members is $20 per session, or $150 for 10 session package, $150 per month for unlimited sessions. More info HERE.
CrossFit Endurance/Pose Method™ Running Technique

If you are an endurance athlete we can help you. As Dr. Nicholas Romanov says, “The basis of endurance is speed.” Many endurance athletes focus too much on volume, and too little developing technique, speed, & strength. Presently we are the only gym in Atlanta with trainers licensed to teach Pose Method, the running technique which forms the basis of CrossFit Endurance. 2 trainers are licensed in Pose Method, and 6 have CrossFit Endurance certifications. Individual training in Pose Method is available by appointment, email [email protected] for more information. Yoga Mandy Wright offer yoga classes Wed & Sat. Free to Monthly Unlimited members, 1 visit charge to punch card members, $20 to drop ins. Private sessions also available. Our O lifters and others are finding that Yoga helps a lot!

Sports Specific Training

We don’t do sports specific training for the team sports. In fact, with some exceptions, we think it’s a rip off when a fitness gym or trainer claims to do sports specific training. CrossFit can and does make better athletes for almost every conceivable sport, but it does so by focusing on the essential foundations for sports performance: core strength, explosive hip extension, and high levels of work capacity in all metabolic pathways. A good foundation is not sport specific, and it is especially important for young athletes to focus on the foundation. Athletes from wildly divergent specialties are finding that CrossFit makes them better at their sport. Even the best athletes have chinks in their armor that can be improved with CrossFit. These include members of the New Zealand All Blacks rugby team, the Florida Marlins baseball team, world class ice dancers, a multitude of MMA fighters, and many individuals from a wide variety of sport ranging from Olympic swimmers, skiers, rowers, to professional golf, basketball and football players. We believe that sports specific training should focus on skills specific to the sport. Our expertise is in building the foundation, we leave the skills training to people more expert in those areas. With that in mind, we do train teams, and we can teach sports coaches how to integrate CrossFit training into their practice sessions. Email us at [email protected].

After reading Getting Started, sign up for a free Intro Session!

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