Class Descriptions    

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CrossFit Proven Class Descriptions 

CrossFit:

All are welcome! CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. All classes are instructor led, from warm-up to points of performance to both the strength and conditioning portions of the workout.

ProvenFit (Included in Unlimited memberships, $8/class all others, $12 non-members):

All are welcome (non-members too, so bring your friends)! 60 minutes of total body fat burning exercises-- no Olympic lifting or complex gymnastics. Build cardiovascular endurance, increase lean muscle tone, and have fun with Proven coaching, high intensity intervals and fundamental strength exercises. Bring your fitness trackers to keep track of your Proven results!

Weightlifting:

All are welcome to join us in a progressive and technique based class, led by a USA Weightlifting Specialist. Each class will entail skill specific warm up, followed by hands on practical instruction. All elements of weightlifting will be covered including snatch, clean & jerk, deadlifts, squats and presses. Beginners and seasoned vets alike will not want to miss the opportunity to work on a critical component of CrossFit.

Proven Performance Clinics:

This class will be a clinic style format. Each class a new exercise or technique will be taught. We will begin teaching the fundamentals and then move into progressions for each technique or exercise. We will post exactly what will be covered at the Performance Clinic ahead of time in order to plan accordingly.

This class is perfect for those new to CrossFit Proven in order to fast track your progress in our classes! The seasoned Proven Athlete who would like to improve on their fundamental technique is welcome as well! 

Babysitting Available:

CrossFit Proven offers babysitting for $5/1 class, $35 for 3x/wk memberships, $50 for unlimited memberships.

Babysitting Schedule:

Monday-Friday: 9:30 am, 4:15 pm, 5:15 pm

Saturday:  8 am - 11 am

CLICK HERE TO SIGN UP FOR YOUR FREE ONE-ON-ONE INTRODUCTION TO CROSSFIT & SIGN YOUR WAIVER

Services

Our coaching, programming and community environment is of the utmost importance to us because we know how crucial it is to your success! We are Proven for a reason, which is why we offer a FREE one-on-one Intro to CrossFit session during which you get to experience the difference. This 60-minute session includes a consultation, a Functional Movement Screen (FMS), and a personal fitness assessment with one of our Health & Fitness specialists.

CrossFit and/ ProvenFit Membership

Includes initial assessment during free Introduction to CrossFit session to determine which plan best suits you. Memberships include access to conveniently scheduled classes, our world class coaching, regular community events and more.

We offer a variety of memberships including:

10 Packs

Weekly memberships

Monthly memberships

Short term memberships

Goals memberships

Lifestyle memberships

The more committed you are the LESS you pay!

Paying in full for memberships offers significant discounts from 5%-10%.

Vanguard & Independence Property Services employees receive 10% off.

Public school teachers, first responders, military personnel and additional family members receive 13% off.

Memberships start at $124. Ask us about our rates for full time students. 

VIEW TESTIMONIALS HERE

Nutrition Training

"You can't out train a bad diet." Proper nutrition and supplementation are essential to optimal health and overall well-being. Exercise only accounts for about 12% of your body's daily energy expenditure! This means your diet is far more capable of helping you achieve your goals for body composition. We can help you experience fat loss, build lean muscle, enhance your metabolic rate, improve your performance and more with Proven Nutrition Training. You won't have to follow any crazy fad diet or starve yourself silly!Let's face it, we all want to look great naked, and we all want to feel good about ourselves. Let us help you feel and look good!Includes:

Consultation

Dietary intake analysis

Spreadsheet w/ tabs to include and track stats, expenditure, performance, macros for work days & rest days and a shopping list!

Information packet w/ personal food journal, encouragement, referrals/resources, supplement guidance, and valuable tips for your new lifestyle!

Proven Personalized Meal Guide w/ macronutrient breakdown and 'a la carte' options

Goal development, analysis and alteration throughout duration of training plan

Weekly

  • Check ins via phone or email w/ consultant
  • Weigh ins/measurement updates
  • WOD updates and analysis
  • Updates to meal guide

We offer a variety of memberships for Nutrition Training including:

Three months + consult

One month + consult

Monthly

Paying in full offers a significant discount of up to 25%.

CLICK HERE TO BEGIN YOUR NUTRITION TRAINING 

VIEW TESTIMONIALS HERE

Personal Training  

One on one sessions designed to fulfill your specific needs and goals, regardless of whether it's to work on mobility, help you develop your gymnastic abilities or improve your Olympic lifting.

 Personal Training  
 $60/session $330/6 sessions $600/12 sessions

CLICK HERE TO BEGIN YOUR PERSONAL TRAINING 

Personalized Programming 

Available by template (at home WODs), or customized in order to cater to your strength and conditioning needs. CrossFit Proven can assist you with personalized programming which targets your individual challenges and enhances your strengths.  

 Programming (monthly) Template Custom (goal directed)
 2 days/week $75 $200
 3 days/week $100 $250
 5 days/week $150 $325

CLICK HERE TO BEGIN YOUR PERSONALIZED PROGRAMMING 

Proven Development Package 

This package includes whatever suits your individual needs.  Whether you're looking to build mass, experience fat loss, recover from an illness or injury, work on your challenges or emphasize your strengths or are just looking to take your performance to the next level, we can help you achieve your goals.

Sample packages include CrossFit membership, nutrition training, personal training sessions and/ customized programming.

 Proven Development Package 
 Membership Pricing varies
 Nutrition Training 
 Personalized Programming 
 Regular Assessments 
 Goal Setting 

 

Group Training 

Semi-private training for teams, groups of family/friends, co-workers and more.

Facility Rental 

5000 sq ft available for training space for teams, events, parties and more.