Gateway Programme/Getting Started at CFH

“Gateway Programme” - Starting 12/10/15 at 5.30pm

Call now to secure your spot - 0435 835 629

Starting at CrossFit Horizons –

Congratulations, you have made the courageous decision to make CrossFit your major tool to improve your life. We at CrossFit Horizons understand due to misinformation and poor trainer habits, CrossFit carries a less than positive reputation in some corners of society.

CrossFit Horizons plans to change that broad range opinion by offering the chance for all new members the chance to learn, understand and condition to the sometimes highly technical movements that form the basis of our programming.

When you start at CrossFit Horizons, you will begin a programme that will safely turn you into a competent CrossFitter before you join the main group of members that train at CFH. So if you believe you are too old, unfit, overweight, underweight and or not coordinated enough to do CrossFit, the 4 or 5 sessions you will spend in the Gateway programme will make you ready for anything you will face in the main group of classes.

How will the Gateway Programme work?

When you sign up to join us at CrossFit Horizons, there will be a designated session that you will have to attend until you have shown competence, confidence and understanding of the 9 movements that form the foundation of CrossFit Programming, they are as follows –

·      Squat
·      Front Squat
·      Overhead Squat
·      Press
·      Push Press
·      Push Jerk
·      Deadlift
·      Sumo Deadlift High Pull
·      Med Ball Cleans
·      Clean
·      Snatch

The session will be held on Mondays and Fridays at 5.30pm. Once you have shown the acquired competence and confidence necessary, you will then be able to participate in the advanced classes at CrossFit Horizons.



How will a session be structured?

On each set day (Mon-Fri at 5.30pm) there will be a number of the above skill and movements that you will be coached through before performing a workout that will consist of the new skills. The workout will be short in duration and be designed to suit the fitness capabilities of each individual in the class, which will be limited to 6 in each session. The day’s session will works as follows –

Monday – 5.30pm start –
1. Warm up 5.30 – 5.45pm
2. Introduction to the –
Squat
Front Squat
Overhead Squat
Kettlebell Swing
Press
Push Press
Med Ball Clean
5.45 – 6.15pm
3. 10 minute Workout - 6.15-6.25pm
4. Cool down – 6.25-6.30pm

Friday – 5.30pm start –
1. Warm up 5.30 – 5.45pm
2. Introduction to the –
Clean
Snatch
Push Jerk
Deadlift
Sumo Deadlift High Pull
Pull up (technique and scaling options)
5.45 – 6.15pm
3. 10 minute Workout - 6.15-6.25pm
4. Cool down – 6.25-6.30pm

Access to Gateway programme –

All CrossFit Horizons members, whether they have joined the advanced group or not, will have access to the Gateway programme. This means if there is a particular skill that you would like to get better at, you can go back and forth as much as you like between Gateway and Advanced sessions.

Cost –

We would like everyone person who starts CrossFit to be sure that it is for them, so we would like your first two sessions to be free, after that, you will be hooked like the rest of us, we guarantee. If not, no harm done we’ll be glad to have met you just the same!!! After the first two sessions we’ll give you an idea of what memberships will work best for you! Other gyms give away free memberships, we have only the ability to offer spaces due to our popularity!