Memberships & Programs
Our Strength & Conditioning programs are designed to ensure safety and efficiency. No matter your goals, we can modify and tailor every workout to make sure you feel challenged at the appropriate level.
Whether we’re working with a lifelong athlete, a beginner or even those working to reverse physical and health challenges, our programs are readily modifiable and our coaches are well-versed in making sure everyone gets exactly what they need for each day.
6 Week New You Challenge
Book a day and time to come in, meet the coaches and see our facility.
Our 6 Week New You Fundamentals Challenge program is a 6-week course with 3-4 classes. It’s a fundamental, informational and instructional course designed for anyone new to Strength & Conditioning classes, and those needing a refresher or a little bit of reconditioning after a break.
We slow down our usual pace to guide you through the basic movements, get you familiarized with proper mechanics and technique and get your body primed to join our group classes.
The New You Challenge is designed to ensure your success. It’s also a great way to join a community with a group of new members and to give the coaches an opportunity to really assess the beginning of your journey with us.
For those with special scheduling needs or just prefer an individualized experience, private New You Challenge sessions are available. Private sessions are $2400 for the entire 6 week program.
Group Session: $250
Private Session: $2,400
You’ll have the opportunity to learn in a low-stress environment with one on one or small group attention from a coach. If you’re part of a small group, you’ll be with others at a similar fitness level so you don’t have to worry about being intimidated by being thrown right into a group WOD with our “firebreathers.” You’ll have a much easier time learning the movements when there’s no music blasting or clock ticking.
Your coach will be able to identify any pre-existing injuries or mobility problems prior to you beginning group WODs, and will assist you in improving your flexibility or working around any limitations you have.
You’ll learn all the movements necessary to complete the WODs we do on a daily basis, which is beneficial both to you and to other clients. During group WODs the coach will have time to refine technique on that day’s movements but will not have enough time to teach movements from scratch. If all clients possess a similar baseline of proficiency, the coach will be able to move throughout the class and make corrections as necessary, as opposed to focusing strictly on one client.
You’ll learn how to do the movements properly from the beginning. That way you won’t have to go back later on and un-learn bad habits. By learning proper form and range of motion, you’ll maximize the results you get from your workouts while minimizing the risk of injury.
You’ll build personal relationships with our trainers and your fellow athletes from the beginning as you become part of our strong community atmosphere, increasing the likelihood that you will stick with CrossFit long enough to realize its benefits. You’ll be treated as a valued member, not just a paying customer.
Quick Start Fundamental Program
We explain why our programs are designed to help anyone who is looking to live a healthy and physically active life. We share with you the importance behind the balance of “Intensity” and ‘Virtuosity”. Upon completion of your Fundamentals Movement sessions you will have the basic tools and understanding of our program, and be on your way to achieving optimal health and fitness. The Fundamental Movement Sessions consist of the following:
- Personal one-on-one instruction or small group of friends/family (max of 8 people)
- Scheduled appointments according to your availability
- Three (3), 60 minute sessions
- Each session consisting of 3 fundamental movements
- Each session you will perform a Mini-WOD
Why We Like Introductory Programs
Most movements used in our strength and conditioning classes require a bit more attention to technique than you may be used to if your training background has been limited to the multitude of shiny machines you see at “normal” gyms.
We believe that no machine in existence can match a properly executed squat, muscle-up, kettlebell swing, or clean and jerk when it comes to developing strength, power, and all-around fitness. Since these types of movements are more complex than simply adjusting the position of a pin in a Cybex or HammerStrength machine, you’ll benefit greatly from receiving some one on one or small group training to learn the fundamentals.
Here are a few of the main reasons we think our Fundamental Movements Program is great for new clients:
During your sessions you will receive instruction and hands-on technique working the following areas:
- The basics of nutrition. We simply cannot overstate the importance of nutrition when it comes to improving your health and performance. If you eat poor quality food (or eat in poor proportions) you’ll undermine your efforts to perform during workouts, build muscle, burn fat, have more energy and mental clarity, improve your cholesterol and other bloodwork, and recover from your efforts in the gym. You’ll learn how to fuel your body for peak performance and to improve body composition.
- You will learn the “essential” movements of our program, how to properly perform the squat, front squat, overhead squat, press, push press, deadlift, sumo deadlift high pull, medicine ball clean, bench press, GHD sit-ups, clean and jerk, kettlebell swing, pull-up, box jump, double-under, thruster, rowing on the C2, and many others.
- How and when to scale WODs to your fitness level so you get the maximum benefit out of each workout.
Pricing: $275 – Up to 8 people.
Strength & Conditioning Group Training Classes
A strength and conditioning program that builds functional strength and conditioning with constantly varied workouts that are sure to provide superior results in all aspects of fitness. We combine gymnastics, weightlifting and metabolic conditioning in varying degrees and duration to create unparalleled results.
We utilize everything from the basic (but all important) air squat to the most technical Olympic lifts and make it workable for anyone at every level. We train your body to be capable of taking on the physical challenges of real life so that you can enjoy life and do the things you love.
PRICING: $85/month Unlimited Class Membership
Spartan Race Training
Spartan Race training is a strength and technique based class designed to prepare all levels of athletes to compete in everything from a Spartan Sprint to long duration adventure/endurance events like the Spartan AGOGE.
When it comes to race prep, we are simply the best!
This class provides excellent instruction by our coaches who are extreme endurance athletes, OCR specialists, and seasoned veterans when it comes to racing.
Coach’s combine body weight movements, weightlifting, and much more to build lean muscle mass and teach superior efficiency in movement cycle to create fast, durable, long-lasting athletes.
Pricing: $249.00 (6 Week Program)
- $20 Non member drop in fee
Vacaville’s Outlaw Rowing Club
The Sunday Rowing Club is one of the best ways to create a safe, potent aerobic and metabolic workout. Our club focuses on instructing proper technique so that members can generate more force and push the limits of their aerobic capacity.
PRICING: $65 Monthly Auto Pay.
If you’re looking to make quick, effective progress toward your specific goals then consider joining us for a one-on-one training session. These sessions are the most effective and efficient way to achieve your personal fitness goals, from basic weight loss to identifying and conquering your weaknesses.
Sign up for our personal training sessions where one of our coaches will work with you to help define your goals and blow them out of the water. Each 1-hour session is designed just for you with a set of eyes on you at all times to ensure you’re getting value out of every one of those 60 minutes.
Pricing: $300 for 4 sessions
Custom Packages Available