In addition to small group CrossFit classes, CrossFit City Limits offers a variety of training sessions to fit your individual needs: CrossFit, Beginner CrossFit, Open Gym, Personal Programming, Movement Screen and Pre-hab Sessions, Personal Training Packages, Specialty Personal Training, Bootcamp, Corporate Private Classes, Nutrition, and Meal Plans.
Our regular CrossFit classes last around an hour and start with a dynamic warm-up, then skill and/or strength work, followed by a conditioning work-out,, and ending with a cool down which typically includes mobility and stability work to improve your muscle and joint function. Classes are in small groups allowing for the personal attention you desire while also adding the additional motivation of training partners.
All CrossFit workouts can be scaled and modified to each individuals' fitness level, whether that be modifying the movement itself, using lighter weight, performing less reps, working for a shorter duration, performing a progression of a movement, etc. What this means is although everyone may be doing a slightly different version of the WOD, each individual's workout will still elicit the same metabolic response and reap the same benefits. As you continue to make gains in strength and your overall aerobic capacity improves, the movements will become easier and less scaling becomes necessary.
If you are looking for a more in depth description of our programming, please contact us.
“The needs of Olympic athletes and grandparents differ by degree not kind.” -Greg Glassman, CrossFit Founder
Beginner CrossFit is designed is for the athlete who is just starting out with CrossFit and weightlifting. We put a heavy emphasis on building your foundation of quality movement instead of just throwing as many new movements at you as possible. The beginner classes are typically smaller and structured in a way to introduce you to the concepts and movements necessary to succeed in any training program while give your ample time to improve and practice as we build your fitness capacity. You will make dramatic gains in the beginner classes and set yourself up with a solid foundation on which to build.
We have a ton of space, so are able to offer open gym times during regularly scheduled classes. Members follow their own personal program, make-up missed classes, or add in supplementary accessory and skill work to the regular classes. Members can work with CrossFit City Limits coaches to create their own personalized program or supplementary work to be performed during open gym hours. These programs can supplement what is done in regular classes or can be a completely separate work-out program depending on the client's goals and motivations.
To view the open gym schedule, go to the Open Gym tab in our registration software through the Register Tab on the main menu.
We understand that group classes aren’t for everyone and that some have specific objectives that aren’t always met in the class programming.. Perhaps you’ve reached an athletic plateau or you are not making the type of progress you would like to be making. If any of these are something you can relate to, then consider working with a coach to follow some personal programming.
Our expert coaches can adapt the regular class work-outs for your personal goals, provide you supplemental exercises to be done as homework in open gym, or create a personalize work-out program specifically for your needs. One of the CrossFit City Limits coaches will work with you to help define your goals, conduct a comprehensive assessment of your fitness level, and provide you training through a program designed specifically for your needs.
Personal programming is most effective when it is paired with weekly or monthly personal training sessions, so your coach can help correct any issues and ensure the program is being implemented the best way possible.
Contact Us for more information.
Movement Screen and Pre-hab Session
As adults, we lose the ability to perform certain movement patterns because we have habitual and favored movements, and neglected or avoided movements. We have unresolved injuries and chronic problems that cause us to move in a compensated way. When the average adult exercises with one or more limited fundamental patterns, the increased activity actually causes the compensation behavior to get worse. With the movement screen and pre-hab session, we are able to identify these issues and get you back on the correct path.
For more information or to schedule your session, Contact Us here.
Personal Training Packages
Some people simply benefit more in a one-on-one atmosphere than they do in small group classes. One-on-one Personal Training sessions are the most effective and efficient way to achieve your personal fitness goals. One of the CrossFit City Limits coaches will work with you to help define your goals, conduct a comprehensive assessment of your fitness level, and train you through a program designed specifically for your needs.
Individual personal training sessions or smaller group classes are available upon request. These types of sessions can be tailored to fit your specific needs and goals, including personal strength programming, sport specific training, nutritional education, movement and mobility sessions, skill work, and endurance training.
For more information or to schedule your training session, Contact Us here.
Specialty Personal Training Session
Need some one-on-one time to work on something specific: Nutrition, Recovery, Olympic Weightlifting, Kipping, Muslce-ups, etc.? CrossFit City Limits offers 30 minute and 1-hour specialty personal training sessions. We can get you over that hump and help develop the skills and information you need to succeed.
This class is designed for any individual looking to achieve a higher level of endurance by incorporating interval running, rowing, biking, and high intense, mainly bodyweight workouts. The CrossFit Endurance program allows for you to reduce the volume of your endurance training in terms of distance and time, while simultaneously increasing your endurance abilities through the use of shorter, more intense training sessions. This program works best when complimented by our regular CrossFit classes, as this allows you to maximize your strength gains, maintain and improve flexibility and drastically improve one’s overall metabolic conditioning.
Combining elements of strength training, yoga, and high intensity conditioning, Sandlot Bootcamp provides an unmatched group fitness experience. Participants will experience a challenging and functional indoor bootcamp style workout using all elements found in the gym, except a barbell. These classes focus on cardiovascular conditioning and building muscular endurance and can be customized to the needs of any individual, regardless of background, experience or past injuries.
Each class is 45 minutes, starting with a dynamic warm-up, leading into skill/mobility work, followed by the workout of the day, and ending with a cool down. Classes are capped at 15 so that each athlete can receive ample personal attention allowing for movements to be executed correctly and safely.
Free Childcare is offered during class times. Check out the Sandlot Bootcamp Website for more info!
Student Summer Program
Realizing the limited resources available to high school and college students in regards to proper training and coaching, CrossFit City Limits' summer package provides high school and college athletes/students the opportunity to train in a small group personal training atmosphere at CrossFit City Limits in order to achieve drastic gains before the start of the next school year. We have created two unique punch cards that begin May 15 and expire August 31, spanning the course of the summer. The 32 class punch card averages out to approximately 3 sessions per week, while the 48 class punch card averages out to 4 sessions per week.
Athletes can sign up for any of our currently available class times which will allow for students to reap the full benefit of our flexible scheduling policy, workout with experienced CrossFitters, and allow for more exposure to all members of our coaching staff. Our focus is utilizing a combination of high intensity workouts, which incorporate power lifting, Olympic weightlifting and gymnastics to improve strength, stamina, coordination, flexibility, agility, power, accuracy, speed, balance, and cardiovascular and respiratory endurance. CrossFit City Limits utilizes the CrossFit methodology, which can be defined as constantly varied, functional movements performed at high intensity to improve general physical preparedness and create a more well rounded athlete.
Coach Kelly offers nutritional consultations where health and aesthetic goals are discussed and one's current eating habits and diet are broken down and analyzed. Kelly will then prepare personalized meals factoring in food allergies, likes/dislikes, current training volume and lifestyle which will optimize your performance, aid in weight loss and improve overall body composition. For recipe ideas and fitness related posts, check out her website at EattheGains.com!
A – Onsite Bootcamp Classes – $2,000 (up to 25 people for 8 weeks)
Onsite boot-camp classes are staffed with one of the most experienced coaches in Austin. Going well beyond your typical boot-camp instructor, the Coaches at CrossFit City Limits are movement specialists as opposed to work-out cheerleaders. We provide world class movement instruction mixed with a positive atmosphere to promote team building, fitness, flexibility, and performance.
B – Private Group Training Once a Week at CrossFit City Limits - $1,250 (up to 12 people for 8 weeks)
Without the equipment limitations of onsite boot-camp classes, one of our experienced CrossFit coaches provide a basic CrossFit program that benefits any fitness level. Attendees will improve all aspects of their fitness, while learning proper movement patterns and mobility exercises to supplement the strains of sitting behind a desk. Attendees will become capable of participating in many local events like 5ks, mud races, etc.
C – Private Group Training Twice a Week at CrossFit City Limits - $2,300 (up to 12 people for 8 weeks)
After many companies start with once a week training, employees start requesting a twice a week option. This provides all the benefits of one a week private training for your employees, but allows us the flexibility of a more complete strength and conditioning program.
We can tailor any program to your company’s needs, so please do not hesitate to ask. Contact Us for more information.