We have CrossFit group classes, 1:1 Personal Training, 1:1 Nutrition Counselling and a Youth Athletics Program with classes for 5-12 year olds and 12-18 year olds.
Most classes and Personal Training sessions are one hour. Our CrossFit Foundations sessions are 45 minutes and we have 30, 45 and 60 minute sessions available for customized programs.
Our schedule for CrossFit classes is not set in stone and has been responsive to member needs. Most commonly, CrossFit classes have occurred at:
10:00 a.m. weekends/holidays
11:00 a.m. weekends/holidays
At 1116 Dearness Drive, Unit 20. It’s an industrial plaza near the Best Buy in South London, directly behind the Day’s Inn hotel.
Each class consists of a warm-up to increase your body temperature and heart rate, mobility to help muscles achieve their greatest range of motion, an intense strength and cardio portion and then a cool-down period. The workouts focus on functional movements, using your whole body and are constantly varied so you don’t plateau. Check out this list of sample workouts.
Absolutely. Any workout can and will be modified depending on the member’s ability. Everyone will be doing the same workout, some may just have the range of motion, the weight, or the number of repetitions to complete adjusted based on their individual needs. We have members at all different fitness levels and body types, and we have an incredibly supportive environment. “Belonging” is one of our Values.
Yes. Coaches always have safety top of mind when providing instruction and guidance in our small classes; ensuring that members take on more complex and challenging movements in a graduated manner. As well, new members must complete a Foundations Program, which introduces the most common movements and proper techniques to ensure good form. “Safety” is one of our Values.
Yes. All our workouts are customized to each member’s fitness level, abilities and any limitations.
If you want to perform, feel and/or look better, with visible and measurable results, then CrossFit is for you. Regardless of your athletic background or experience with weightlifting, gymnastics movements or cardio capacity, CrossFit will improve all areas of your fitness, including cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance.
Every new member looking to join the group classes will start with the Foundations Program, which includes six 45-60 minute sessions of 1:1 instruction on the most common movements in CrossFit. It also gives an opportunity for the coach to understand your current fitness level, any limitations and for you to set goals. Once you’ve completed Foundations, you’re able to participate in group classes. Rest assured though, that the coaches will give you plenty of individual guidance as you continue to become more familiar with the movements.
If you are experienced and proficient with CrossFit movements; particularly if you’ve previously attended a Crossfit program, you may be able to skip Foundations. The decision will be made by the Head Coach, after an assessment of your movements using our Foundations Test-Out workout. The Test-Out workout is intended for those experienced with CrossFit to demonstrate their understanding of safe movement patterns, appropriate variations for their ability level and familiarity with common terminology. This ensures a safe and fair experience for our whole community.
You need to wear comfortable clothes which allow you to move freely in all directions and athletic footwear. It’s recommended that you bring a refillable water bottle and towel. Those with longer hair may be best to tie it back. If you have anything you require for medical concerns (e.g. inhaler, epi-pen) be sure to have it on hand. You’re welcome to use our showers, so you may also bring items for that. Otherwise, we’ll have all the equipment you’ll need for a great workout!
No. The programming at Forest City CrossFit is designed to improve your overall athleticism. Over time, you’ll develop muscle tone and definition, but not bulk. For those wishing to achieve bulk, specific guidance can be provided for individual workouts and nutrition changes.
You still have to put in the effort, but our programming and coaching will give you everything needed to make sure you don’t plateau. We offer a different workout every day, so over the course of a week or a month you’ll be challenging your body in many ways. Your membership includes quarterly goal setting and review sessions with a coach and access to the Wodify app for tracking your progress. You’ll be pushed to continually compete against yourself and motivated to improve your personal records. “Progression” is one of our Values.
No. Our adult members range in age from early twenties and up to 60! We have an incredibly supportive environment that helps everyone feel welcome. “Belonging” is one of our Values.
Yes! Our members have a range of fitness levels and body types. We have a wonderfully supportive environment that helps people feel welcome. “Belonging” is one of our Values. If you’re very self-conscious and wouldn’t feel comfortable in a group class, you could consider our 1:1 Personal Training services.
You’ll be taught the most common CrossFit movements through our Foundations Program and receive lots of attention and guidance from our coaches. Also, each new member is paired with an existing member as a “Buddy”. They’ll connect with you to make sure you have all the info you need, introduce you to people and help you quickly feel like part of our community.
CrossFit actually has more women members than men, and our gym is the same. Our Code of Conduct helps make sure that we don’t have a “bro” environment, but instead one where everyone feels welcome.
CrossFit isn’t like regular gyms where you put your earbuds in and go about your business. You’ll be doing the workout with other members, be cheered on and supported. You’re sure to make new friends, as you form bonds with members you workout with regularly and by attending social activities hosted by the gym or members. You’ll also have the opportunity to participate in charity events and competitions hosted by the gym or in the community.
Our members regularly participate in local competitions, and we’ve hosted competitions, including the Festivus Games, which are focused on beginner and intermediate athletes. We also have members participate each year in the CrossFit Open, which unites hundreds of thousands of CrossFit athletes around the world. We’ve also hosted in-house competitions, forming equitable teams of members to play off each other’s strengths. Check out these videos of our participation at the London CrossFit Affiliate Cup and our 2019 and 2020 In-House Competitions.
Fees and Payment
We have a variety of services at different price points. At your “No Sweat Info Session”, we’ll discuss what your fitness goals are and suggest what services would best help meet those goals and the pricing. You select the best fit.
CrossFit classes provide you with a different workout program every day, whereas at a regular gym you must either figure out what to do or pay someone to develop a program for you. CrossFit classes are delivered in small group sessions with individual guidance from a coach, who helps customize movements to your fitness level and pushes you to press your limits. At a regular gym, you’re left to your own devices. Your membership includes quarterly goal setting and review sessions with a coach and access to the Wodify app for tracking your progress. You’re assisted to push your progression, avoid plateaus, and see results. The cost of CrossFit is therefore lower compared to Personal Training. Check out this infographic for more reasons.
Visa or Mastercard for Credit Card or debit online or in person, cash, EMT or cheque.
People from out of town are always welcome to be a part of our community while in the area. Our drop-in rate is $20 per session. If you plan to be in the area for a while, contact us at email@example.com to discuss alternative membership prices.
What is CrossFit?
Fitness training that is conducted in a gym that is appropriate for all levels of fitness.
We work out in groups at scheduled times.
The entire workout from warm up, to strength / skill / technique, to the workout of the day is all lead by a coach.
You will be exposed to programming that is constantly varied and focused at developing your ability to move large loads, long distances, quickly.
We combine the most effective training practices of gymnastics, weightlifting and “cardio” into one program that produces amazing results.
You haven’t heard of CrossFit?
CrossFit is the lifestyle and fitness regime that allows you to prioritize your health. The ability to do many different things at a high level of intensity.
Discover capabilities you never knew you had.