Crossfit Strong Island

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Getting Started



Getting Started

Everyone’s path at CrossFit Invictus will be slightly different depending on their current fitness capacity, goals and preferences. We offer one-on-one, small-group and group coaching.

Introductory Sessions

New members will complete three private coaching sessions with a CrossFit Invictus coach. During these sessions your coach will teach you the fundamental movements of CrossFit, and together you will define the path for achieving your fitness goals. Sessions include the following:

  • Assessment of functional movement and current fitness capacity.
  • Introduction to CrossFit’s foundational movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo-deadlift high pull and medicine ball clean).
  • Introduction to lifestyle nutrition relating to both food quality and quantity.

One-on-One Coaching

One-on-one coaching is an amazingly effective and efficient way to achieve your individual fitness goals. Your coach will design a program specifically targeted at improving your deficiencies and optimizing your strengths, thereby enabling you to achieve your goals as quickly as possible. One-on-one coaching is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations or just prefer the additional attention and accountability.

Small-Group Coaching

Small-group coaching is the perfect solution for the person looking for the benefits of one-on-one coaching and the social interaction of team training. Ideal for groups of 2 to 5 individuals of similar fitness capacities or with similar fitness goals, your small-group workouts will be tailored to address your group’s specific needs and goals.

If you have a few friends or family members you’d like to train with, this is the option for you. If you don’t currently have a group, but would like to train with a small group, your CrossFit Invictus coach will do their best to match you with similarly situated individuals

Group Coaching

Group Coaching is offered Monday through Friday in the morning, afternoon and evening and Saturday mornings. Members will pay a monthly membership and be able to attend any Group Coaching session that fits within their schedule. All members will be instructed by a Crossfit Strong Island who will lead them through mobility drills, a skill-based warm-up, and the Workout of the Day.

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