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Ramp Up (Beginners)


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Ramp Up (Beginners)


Ramp up, for me, was a chance to get familiar with CrossFit. I came into the program with my own preconceived ideas of what CrossFit was and they were quickly challenged. What I found was a positive community, knowledgeable coaches, and constant physical challenge!
Everyday is new and challenging. The Ramp Up program prepares the uninitiated for the complex movements but also for the mental challenges of CrossFit.
Most of all, the Ramp Up program makes you want to come back for more!
— Patrick McDade

RAMP UP (Beginners Program)

$65 + receive 2 weeks unlimited free

 

*DURING YOUR INITIAL 1-ON-1 CONSULTATION, WE MAY DECIDE RAMP UP IS REQUIRED FOR YOU TO START

During this introductory period, you will learn about CrossFit's foundational movements, methodology, diet basics, goal setting, and proper mindset.  It will ensure that your transition to regular classes will be smooth, and your experience at CrossFit Hog Town will be safe and enjoyable.

Ramp Up lasts for 2 weeks, 3 days per week.

  • Tuesday and Thursday at 6:30pm
  • Saturday at 10:30am

Upon completion of Ramp Up we will help you decide the appropriate membership option for you.

  Ramp up can be completed via 1-on-1 training with a qualified coach.  A private ramp up program is $180 for the 6 sessions.

 

 

Complete RAMP UP 1-on-1: $180

 

Test Out Option

A test out option is available for individuals who have are prepared to jump right in to our regular fitness classes. You will need to meet with us so that we can assess your experience level, movement proficiency, and readiness for regular CrossFit classes. Please contact us for more details.

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CrossFit


CrossFit


CrossFit

This is for ANYONE!

CrossFit is one of the fastest growing general fitness programs in the US.  It has also created a new sport with a world wide open competition which anyone and everyone can compete.  

It may be on TV as a fast growing sport, but its essence comes from the average mom, dad, co-worker, college kid, and fitness enthusiast looking to get into "shape".  There is no doubt it is the best program for anyone looking to get stronger, leaner, and improve their overall quality of life.  CrossFit uses functional movements; running, pulling, pushing and lifting to not only increase your level of  fitness but improve your every day life.

We coach your posture, your technique, your speed, your intensity, and attack your weaknesses.  There isn't another gym or program out there with the community like CrossFit has.  CrossFit is devoted to exceptional service, continued education, and teaching new and improved methods.

CrossFit is not a specialized program that will focus on getting you the biggest chest in the gym, or the heaviest dead lift. CrossFit is a program that deliberately focuses on creating a well-rounded individual that can be extremely capable in the 10 specific fitness domains:

Cardiovascular/Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.  

To achieve this, CrossFit uses a programming platform of constantly varied, functional movements performed at high intensity.  Programming utilizes various methods from powerlifting, olympic weightlifting, gymnastics and endurance training.

Workouts should be complimentary to improving your daily life, and executed at a high intensity through a strategically varied approach. Do not be intimidated by high intensity as this is the key of CrossFit and why it is so successful.  Intensity means performing each workout to the best of your ability while safely executing the movements.  At CrossFit Hog Town our coaches will make sure you reach a level of high intensity while being instructed through the movements, and safely achieving your goals.
 

Courtesy of CrossFit Inc.


What to expect

A TYPICAL 60 MINUTE CLASS AT CROSSFIT HOG TOWN:
- General Warm Up or "Pre WOD" / Mobility Work / Assessment of Specific Needs of Members 5-15 mins.
- Class Instruction of Movements Involved for that day 5-15 mins
- WOD or "Workout Of The Day" 20-40 mins
- Stretch/ Cool Down or Skill work


MEMBERSHIP

Results are directly related to your frequency in our facility and your efforts while here.   Although some results may be seen in the first 3-4 weeks, it is certain that you will see much more of a benefit sticking with our fitness program for 90 days or more.  Our programs can be scaled to meet anyone's fitness level, but even then it will take time for any beginner to become well trained enough for remarkable results to occur. 

That's the part other gyms and trainers forget to tell you.  Getting results isn't easy.  It takes time, commitment, and you must reach a certain level of efficiency for exciting things to happen.
That is what we are here for.  

CLICK HERE for pricing


Members must be 18 years or older to purchase a single adult membership package. Members under 18 must have a parent or guardian sign for them.

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Sports Performance Training


Sports Performance Training


Athletic Performance Training

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Training for the young athlete or the Elite level competitor.

Today in sports there are only two options;  train to stay ahead of the competition or continue to fall behind.  If you desire to stay ahead and get an edge over your opponent then advancing your athleticism is a must.  We target athletic characteristics that you specifically need to excel in your sport.

As an athlete you train for your sport. You have a coach that teaches you the right way to do things and you must practice.  Training in the gym should be the same way.  You will be provided direct attention and instruction from credentialed coaches during your workouts.  Our coaches make sure you are performing the right exercises, performing them correctly, and setting you up for success in your sport. 

Not only is this a good opportunity for athletes to improve their abilities, it is also great for getting youth involved with something healthy and fun.  If your child doesn't actually play sports, they may benefit in many other ways in life from becoming stronger.  We believe:

The greatest thing athletes can take away from their experience training with us is becoming a more confident person.

Come to our facility. Meet our staff. Know the difference.

Performance goals, programming, and price will be based on each athletes specific category.  Read below to find out where you will fit in. Each person's abilities and goals may begin, progress, or change at different rates and their training will evolve accordingly. An evaluation is necessary before beginning a program and can be completed with an application and a free trial session. 
 
**Athletes may encounter training with or around other athletes at similar times.  Groups consist of 15 or less athletes.  If you prefer to receive 1-on-1  training please refer to our Personal Training packages.

 


Junior Fundamentals (5th-7th grade)

This is a key development stage for training basic body movements, coordination, and body weight strength. Most athletes at this age may safely be introduced to weight training methods.  Most of which have never been coached in proper weight training, and their abilities will be evaluated before beginning.   More advanced athletes in this range can choose to specify their performance goals toward their sport of choice.  This is a great time to prepare them and give them an advantage for High School.  Flexibility, Push ups, pull ups, body weight exercises, medicine ball drills, cone drills, sprint/running drills, agility, balance and plyometrics such as jumping are the base of their entire program.  Juniors that attend the fundamentals class for 20 visits may be considered for the junior advanced classes. 

Training Rates:

- Month to Month
2 Sessions Per Week $100/Month


Junior Advanced (8th Grade & Up)

Athletes will be evaluated to find out their strengths, weaknesses, and desired goals.  All advanced weight training, speed/agility training, plyometrics, conditioning, and mobility/flexibility methods will be taught and used. Each of these variables may be different according to the specificity of their sport or sports, and their set goals.  Athletes at this stage may still be experiencing weight training for the first time and they will be progressed accordingly. During this period of development athletes are very susceptible to changes in muscle size and strength.

This is a class setting and all participants will be under the supervision of a coach.  This is a great class for athletes who are still developing or are just getting started with strength and conditioning, and need more oversight during their training.  See our ALPHA program for your athlete who may be in this age range but may advanced enough to follow a more advanced program with minimal oversight.

Training Rates:

- Month to Month
2 Sessions Per Week $100/Month
3 Sessions Per Week $125/Month


ALPHA (advanced)

 For the serious competitor. Full Offseason Program or In season Maintenance.
This package includes:

- Full athletic profile testing: vertical, 10 yard dash, pro agility shuttle, broad jump, ball toss, Sled shuttle
- Initial instruction of each 4 week program
- Train on your own schedule
- All Access to facility during open gym times
- 2-5 day / 4 week tailored programs available for serious mass gains, conditioning, or even in season body maintenance to help recovery and maintain strength.
- Unlimited Option: This athlete may choose to have the tailored program and also take any fitness classes offered at the gym.  Perfect for someone who may want a 2-3 day tailored strength and power program, and still go to classes to get their conditioning.

**This is for advanced athletes who can train hard without someone leading them for 1 hour. Must have previous experience and be mature enough to respect the gym rules and others working out around them. 

Training Rates:

- Month to Month
Unlimited (Includes tailored program and taking any fitness classes) $150/Month
Program Only $100/Month

- 3 Month Contract Commitment (Must have Debit/Credit Card)
Unlimited $130/Month
Program Only $85/Month

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KIDSTRONG


KIDSTRONG


KIDSTRONG Camp

KIDSTRONG PROGRAM DESCRIPTION:

Using activities that kids naturally enjoy, KIDSTRONG provides a fitness program that is safe, fun and energetic. At CrossFit Hog Town, our KIDSTRONG uses a combination of skill practice, workouts and games to build strength and conditioning in children.

KIDSTRONG makes fitness FUN.  Studies show that applying fitness at an early age instills in children to make better food choices, have a greater confidence in themselves and their abilities, become more focused in school, transition to new sports more easily, and reduce the risk of sport-related injury.

KIDSTRONG uses a combination of skill practice, workouts and games to build strength and conditioning in children. Our classes include elements of gymnastics, weight lifting, body weight movements, running, jump roping, and more.

Specifically, KIDSTRONG teaches the 10 General Physical Skills. These skills are the base for any sport or discipline your child may pursue. Improvement in each of these physical capacities will directly lead to your child having an increased ability to learn and succeed in other sports.

KIDSTRONG teaches not only basic physical skills, but also social skills and confidence. Children learn foundation movements like the squat, push-ups, pull-ups, climbing, jumping, and elementary gymnastic movements.

More importantly, you will see your child also learns to follow directions, listen, communicate, and play with others. Every class includes fitness game play and positive reinforcement. Your child’s confidence, both physically and mentally, will grow with each class.

THE 10 GENERAL PHYSICAL SKILLS

  1. Cardiovascular Endurance – Can you get enough oxygen to your body?
  2. Stamina – Can you get enough energy to your muscles?
  3. Strength – How much can you lift?
  4. Flexibility – Can you touch your toes?
  5. Power – How much work can you do in the least amount of time?
  6. Speed – How fast can you go?
  7. Coordination – Can you pat your head and rub your stomach?
  8. Accuracy – Can you kick a soccer ball into the net?
  9. Agility – How quickly can you change direction?
  10. Balance – Can you stand on one foot? With your eyes shut?

For more information on youth fitness and resistance training check out the following resources.  Know the truth and the facts!

Position Statement from the National Strength and Conditioning Association on Youth Resistance Training
https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Tools_and_Resources/position_stand_youth_resistance_training%20-%202009.pdf

Summarized article published by the National Strength and Conditioning Association on why youth strength and conditioning matters

https://www.nsca.com/education/articles/why-youth-strength-and-conditioning-matters/


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Personal Training


Personal Training


Personal Training

Part of the fun of CrossFit is the competitiveness of the group class. It’s “3. 2. 1. Go!” and everybody is working,  sweating and sharing in the experience. However, there are some limitations to the group setting. For some people “3. 2. 1. Go!” is terrifying because they’re caught in the middle of a storm of bodies, barbells, loud music and what might appear to be utter chaos. For other people, skill and/or strength acquisition has plateaued during group sessions.

It’s sometimes thought of as a luxury, but in reality private training is often a necessity. One-on-one fine-tuning can give you more confidence that you’re doing things correctly and safely during class, power you through your sticking points and help you reach that next level.

The coaches here at CrossFit Hog Town are specialists. We know and understand human movement as well as CrossFit and how to help you navigate a little better through the confusion and chaos. A few sessions can make a huge difference in your progress.

Private 1 on 1

Private 1 on 1 training sessions  allow us to evaluate every aspect of  your training needs.  Individual programming, injury evaluation, nutritional guidance and specific goals are all considerations for our personal training services. 

 

1 Hour Session

$40

5 One hour sessions

$180

10 one Hour Sessions

$340

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Sports Medicine


Sports Medicine


Athletic Training & Sports Medicine

Definition of Athletic Trainer:

Athletic training is practiced by athletic trainers (AT), health care professionals who collaborate with physicians to optimize activity and participation of patients and clients across age and care continuums. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute and chronic medical conditions involving impairment, functional limitations, and disabilities. ATs work under the direction of physicians, as prescribed by state licensure statutes.


Athletic Trainer Profile

• Must obtain, at minimum, a bachelor’s degree in athletic training
• Must pass a comprehensive exam to earn the ATC credential
• Must keep their knowledge and skills current by participating in continuing education
• Must adhere to standards of professional practice set by one national certifying agency and to a national code of ethics

VS

Personal Trainer Profile

• May or may not have higher education in health sciences
• May or may not be required to obtain certification or state licensing
• May or may not participate in continuing education
• May become certified by any one of numerous organizations that set varying education and practice requirements


Typical patients and clients served by athletic trainers include:

  • Recreational, amateur, and professional athletes
  • Individuals who have suffered musculoskeletal injuries
  • Those seeking strength, conditioning, fitness, and performance enhancement
  • Others delegated by the physician

Some places athletic training services are provided include:

  • Athletic training facilities
  • Schools (K-12, colleges, universities)
  • Amateur, professional and Olympic sports venues
  • Clinics
  • Hospitals
  • Physician offices
  • Community facilities i.e. Fitness and Sports Complexes
  • Workplaces (commercial and government)

We offer Athletic Training services by request.  If you need an athletic trainer for your event please contact us to discuss CONTRACT rates, and scheduling.

Courtesy of NATA.org

More information about Licensed Certified Athletic Trainers may be found at NATA.org