Step 1: Fitness Assessment

Free Fitness Assessment

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Here at CrossFit Atlanta, we’re proud to provide free consultations to anyone interested in starting their fitness journey with us.

Lets face it finding a program thats speaks to you and your goals is hard and sticking with one is even more difficult. How many times have you started something and not even a few weeks later life gets in the way and you never go back?

That’s why we want to bring you in for a free 1-on-1 assessment. We want to know more about you, your life, why you want to get fit and where we fit into the picture, we want to know what we can do to hold you accountable and how we can develop a plan of action to ensure you get fit for good this time!

You’re probably thinking; I’m not in shape enough for this yet and I don’t know anyone at MadLab School of Fitness and I’m really nervous to just walk in the door! Don’t worry about a thing, because you’ll find that at MadLab School of Fitness we maintain a lighthearted and welcoming atmosphere that caters to regular people just like you! So much so that a ton of our members just hang around all day calling MadLab School of Fitness their second or even third home!

Sign up for a complementary assessment, because just walking in the door is the biggest hurdle to your success!

FREE 1 ON 1 INTRO SESSION

Meet Your Coach For Life

Introduction to Your New Coach for life

Lets face it, you’re destined to fail if you don’t have someone in your corner backing you up every step of the day. Big box gyms bank on you never using your membership, but we want to see you here each and every week making continued progress toward your personalized goals.

This is where your coach for life comes in and saves the day! You’ll meet this person during your assessment and your coach for life will work with you to understand exactly what motivates you and how you can work together to ensure you keep coming back and continue to achieve incredible progress.

If you fall off track expect a call from your coach asking where you’ve been and encouraging you to get back in the doors. Simply starting and falling off track then never coming back just doesn’t happen at MadLab School of Fitness. We are 100% committed to your success and well being!

FREE 1 ON 1 INTRO SESSION

Step 2: The Fundamentals Course

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CrossFit is hard in several respects. First, the mechanics of the movements must be mastered, then you will be asked to push yourself because high intensity exercise is proven to elicit quicker and much more profound positive results in every aspect of fitness than low intensity exercise. Second, all exercise movements, including the ones we use, have potential to cause injury if done from incorrect posture or with incorrect technique. We have been around longer than any CrossFit gym in Georgia and we have tried every imaginable method of getting new folks ready for group classes, and years ago we discovered that nothing works as well and as safely as personal training. Therefore, we don’t allow folks into group workouts until they are ready.   Fast tracking you into group workouts before you’re ready is definitely cheaper, but it’s also a recipe for confusion, disappointment, and injury.  Personal training will teach you what you need to know to get the best experience in groups, and establishes a relationship with your coach that can help you solve problems that come up in groups.  Getting ready for groups is rarely a matter of cardio fitness, more often there is a need to learn new and unfamiliar movements, and to get consistent at doing them correctly.  And we often find mobility/flexibilty restrictions which need to be fixed in order to allow correct posture and correct movement. The formula is (1) first learn correct movement technique, (2) next become consistent with correct movement, (3) then and only then add intensity.

Our Fundamentals Course normally consists at least 10 sessions. Pricing is $750 for 10 sessions of 1 on 1, or $600 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 need less, the price will be adjusted pro rata.  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.

Discount for full time college and grad students, inquire at info@crossfitatlanta.com or discuss at the Fitness Assessment

For a list of the movements we teach in the Fundamentals Course, click HERE.

Further reading: What is Fitness?, Foundations.

Step3: Group Class

STEP 3: Group Classes

GroupNewOnce you’re competent in the movements or have learned the progressions and scaling options for the movements and have reached the graduation benchmarks, you are ready to begin group classes!

During group classes, you’ll make new friends and push yourself as you sweat it out with like-minded individuals.  And some days we simply practice movement skills. You’ll reach new physical and emotional levels you didn’t think were possible,  and you will find yourself with a support network that will help you stay on the path to greater health and happiness.

During group classes, you will have an on-the-floor coach, but your Fundamentals coach will also be your on-going coach for as long as you remain a member, and that coach is always available to answer questions, hold you accountable, even give you a refresher private training class if needed.

Visiting?

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 $25 per session, $20 for active MIL/LEO/FD/Full Time Student. If you buy a T-shirt (normally $25) the total for drop & T-shirt is $40, $35 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.

Skills Evaluation

We give discounts to college & post graduate students, & to active duty MIL/LEO/FD. Email info@crossfitatlanta.com

The Fundamentals Course, an introduction to CrossFit

This series of personal training appointments is required before joining groups, and gets folks up to speed and ready for the Workout of the Day in a group. Go to the page on the Fundamentals Course for details.  Pricing is $75 per session, and normally it takes 10 or more private sessions to get ready for groups.  Click here for a list of movements we teach and use.

Workout of the Day: Group Training

All group sessions are coached by one or more trainers certified in the CrossFit method. The Fundamentals Course or passing a skills/fitness test is required before joining as a group class member.

Unlimited Monthly (month to month, cancel anytime. No start up or cancellation fees): $175 per month.

10 visit package: $175.

Drop-In: $20 (limited to visitors who don’t need the Intro Course, e.g. travelling CrossFitters in Atlanta for a while)

Personal Training

By appointment with individual trainers. $75/hr

Specialty Programs:

Weightlifting:

We have coached sessions in Olympic lifting M & W at 6 PM.  Weightlifting in these classes and on your own at other gym times is also available at these rates:

$175/mo unlimited visits, payable month to month. Cancel anytime.

$20 drop in.

 

CrossFit Endurance/Pose Method of Running.

If you are an endurance athlete we can help you. As Dr. Nicholas Romanov, creator of the Pose Method, says, “The basis of endurance is speed.” For decades many endurance athletes have focused too much on long slow distance & volume, and too little on developing technique, speed, & strength. They get very good at moving slowly and neglect every other aspect of fitness. That is beginning to change with the movement towards forefoot running, high intensity interval training, and strength training that is gaining traction in the endurance community.

We have a number of trainers certified in CrossFit Endurance (http://crossfitendurance.com). The CrossFit Endurance prescription is a combination of regular CrossFit training combined with lower volume higher intensity interval training in run, bike, and/or swim. Application of this method has allowed people to complete 100 mile races, and IronMan distance triathlons with a long training run of 13 miles once a month, allowing endurance addicts to stay fresher, stronger, and with fewer injuries, all while improving performance. Presently we are the only gym in Atlanta with a trainer licensed to teach Pose Method, the running technique which forms the basis of CrossFit Endurance. Individual training in Pose Method is available by appointment, email dan@crossfitatlanta.com for more information.  Price for a Pose session is $75/hr

Sports Specific Training

We don’t do sports specific training.  CrossFit is a General Physical Preparation program, GPP.  It can and does improve athletes at every level for every conceivable sport, but we do it by focusing on the essential foundation for sports performance: core strength, explosive hip extension, high levels of work capacity in all metabolic pathways, and learning universal core to extremity movement patterns.  A good foundation is not sport specific.  It is especially important for young athletes to focus on building a strong 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, Olympic skiers, the Florida Marlins, world class ice dancers, a multitude of MMA fighters, and individuals from a wide variety of sport ranging from Olympic swimmers, shooters, archers, rowers, and wrestlers 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 info@crossfitatlanta.com.

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 Clean & Jerk, and Squat Snatch, just like you see at the Olympic Games. Our experience is that many great athletes with exposure to the baby versions of the O-lifts have not been taught correctly. Unfortunately, we’ve also 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.

This is a free 1 on 1 session lasting approximately one hour. To schedule an appointment for a Skill Evaluation, please fill out the form to the right, and add a comment to say you want the Skill Evaluation.