There are two routes of admission to our group CrossFit classes: the Fundamentals Seminar and personal training. Only after completing one of these two options, clients are permitted to join the regular group classes. However, we have an introductory class that new people can try before committing to the Fundamentals Seminar.
Free Introductory Class
Try out a class at MDF for free on the third Thursday of every month. On this day you will be introduced to coached workouts by taking part in a special introductory class. The introductory class is suited for all levels of fitness with a special focus on introducing our methodology to beginners.
As with every class at MDF, the session starts with a thorough warm-up. The objective is to increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, and practice skills and basic movements that will be emphasized during the workout. During the entire class, our experienced coaches help you achieve the exercise’s objective by doing demonstrations, giving you specific cues, and correcting execution mistakes.
The class then progresses onto a short timed workout which incorporates the movements practiced during the warm-up. The intensity and load used in these workouts is tailored to each participant’s level of fitness and physical capacity.
We are confident, once you experience an introductory class at MDF, you will sign up for the Fundamentals Seminar and will be well on your way to improving your fitness!
Fundamentals Seminar
Our fundamentals seminar is based on NorCal Strength and Conditioning’s On Ramp program documented in The Performance Menu. Nicki is an experienced trainer, athlete and has been involved with CrossFit since, essentially, the beginning of CrossFit as we know it. She is a co-founder, along with Robb Wolf of the 4th CrossFit affiliate. They have run hundreds, if not thousands, of athletes though a curriculum that is very similar to ours and we are confident that you will enjoy the same success that they have.
The Fundamentals Seminar meets 3 days a week on Mondays, Wednesdays, and Fridays at 6 PM. Each month, the Fundamentals Seminar starts on the first Monday of the month (except December) and continues through the month for a total of 12 classes. Designed for the generally active, injury-free individual who wants ultimately to train in our ongoing group CrossFit classes. The Fundamentals Seminar will expose you to our movement curriculum in a group format. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in group classes.
The cost for the Fundamentals Seminar is $150.
Click here to sign up for the next Fundamentals Seminar and to reserve your spot!
Personal Training
Many clients prefer to start with personal training for a series of 12 sessions. The advantage of personal training is that you will work with your trainer to address your specific needs and goals. You will find the greatest success with personal training if your needs or goals include:
- weight loss and improved body composition
- extra accountability
- you have generally been sedentary and/or are significantly overweight
- you are new to exercise
- you are referred to us by a physician, physical therapist or chiropractor
- you have specific performance oriented goals (triathlon, basketball, etc.)
- you have significant health or orthopedic issues
Your trainer will tailor workouts specifically for your current fitness level and progress you at the proper pace for you. Following your initial 12 sessions you may then choose to continue with private training or progress into our regular group class.
*Individuals with significant health or orthopedic issues will remain personal training clients.
Group Class Descriptions
All Levels group classes
Following your private training series or our Fundamentals seminar, the All Levels class is where you continue to develop your foundation of strength and general fitness, ultimately working towards mastering the skills to gain entry to our Elite group class.
Elite Level group classes
This is where your training enters the realm of sport and the competition begins. Classes are intense, challenging, and move quickly. They are not for the faint of heart! These classes are invitation only and require testing/prerequisites to gain admission.