There are two routes of admission to our group CrossFit classes: 13 sessions of our Fundamentals Bootcamp program, or personal training. Both routes insure your safety and that you’ll progress as quickly as possible. Only after completing one of these two options, are clients permitted to join the group CrossFit classes.

MDSoF Fundamentals Bootcamp

MDSoF Fundamentals Bootcamp meets three days a week on Mondays, Wednesdays, and Fridays at 12:30 and 6 PM. 

Designed for the generally active, injury-free individual* who wants ultimately to train in our group CrossFit classes. Instruction is focussed on the squat, deadlift and press in both a strength and a conditioning context. In addition, each participant gets a Functional Movement Screen, nutrition instruction and a nutrition guide, and other support for making health and fitness a priority.  After completing 13 classes of the Fundamentals Bootcamp, participants will be able to perform the exercises required to be successful in our group CrossFit classes.

MDSoF Fundamentals Bootcamp is $200 for 13 classes, which includes training, Functional Movement Screen, Nutrition Guide, and Nutrition instruction.

You may begin the Fundamentals Bootcamp at any time there is a Bootcamp class scheduled as the program is designed to take new participants in each and every class. You may attend any Fundamentals Bootcamp class on any given day. You may vary the times you attend from day-to-day. Please make every effort to attend consistently so that you can complete the Fundamentals Bootcamp Program as quickly as possible. There’s a lot to learn and we find that people learn the best when they attend a minimum of two classes per week. Occasionally, we recommend repeating Fundamentals Bootcamp if a participant needs to become more comfortable with the movements and/or isn’t ready for the pace of CrossFit classes.

*Individuals with health or orthopedic issues progress more quickly in personal training.

Personal Training

Many clients prefer to start with personal training for a series of 10 sessions. The advantage of personal training is that you will work with your coach 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 coach will tailor workouts specifically for your current fitness level and progress you at the proper pace for you. Following your initial 10 sessions you may then choose to continue with private training or progress into our group classes.

CrossFit Group Classes

All Levels group classes
Following a private training series or MDSoF  Fundamentals Bootcamp, you’ll continue to develop your foundation of strength and general fitness in our group CrossFit classes. Group CrossFit classes include a warm-up, mobility work, skill and strength training, and then a conditioning / CrossFit workout. Each class ends with more mobility work. Participants perform movements based on their particular level of ability (level 1 – 4).