Getting Started & CrossFit Programs

Drop-In
If you are visiting from out of town and have completed an on-ramp/beginners/elements course at your gym, you are free to drop-in. The fee is $20 (there is a discount if you purchase a t-shirt) and can be paid online HERE. Please contact us at info@tangletowncrossfit with any questions.

Free CrossFit Intro/Bring a Friend to CrossFit
Come check out your first class for free. Join a CrossFit WOD (your WOD will be scaled) and experience what a typical class is like. This is offered to locals interested in CrossFit on the 1st & 3rd Thursday of the month. Class times are 5:30 a.m., 9:30 a.m., 5:30 p.m. & 6:30 p.m. Please arrive a few minutes early to complete a waiver and make sure your shoes are free of dirt and salt.  Much appreciated. Please register HERE!


 

Beginner’s Classes
EdinaGalleria_DarcyFranklin_0203-3032The Beginner’s Program is designed to teach the skills we commonly see in CrossFit and to work on conditioning. The program occurs on a 4 week cycle which can start any Tuesday. However, it is highly advised to come to all of the classes. Thursday classes build on what we worked on Tuesday and Saturday is review for the week. Each class includes a WOD (Workout of the Day).

Beginner’s Classes are held Tu/Th 7:30 p.m. & Saturdays 8 a.m. and runs 4 weeks.

Cost: $115 – 12 classes + Open Gym (4 weeks) + a free Tangletown CrossFit blue and black jump ropecompetition-speed-jump-rope-black-01.jpg__1000x1000_q90_crop_upscale

Register on MindBody Online Here.

Beginner’s Privates – We offer 4×1:1 sessions for those looking to schedule Beginner’s at their own convenience. $250.

 

 

 

 

 

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CrossFit WOD
Once you have completed a Beginner’s Program, you are welcome to join any of the CrossFIt WOD’s on the schedule. Completely scalable, programmed WOD (workout of the Day) to amp up your fitness level. You never know what you are going to get but you know that the intensity will be there. Be ready to lift, jump, heave, throw, get inverted, climb, pull, push, carry, run, swing all with great form and intensity. Watch your ability to do and learn new things increase along with your times on benchmark workouts decrease.

Cost: $140/month for a yearly commitment

$165/month for a month to month commitment

Membership includes: unlimited WOD classes, MetCon 45, Open Gym times, technique sessions for specific gymnastics movements, and Kettlebell Crossover taught by Sarah Miller of Spiritfire Fitness.

Register on Mind Body Online Scheduler
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MetCon 45 Class

This is a functional fitness class where you will train constantly varied, functional movements at a high intensity of the course of an hour.  This class is different from our CrossFit WOD because there isn’t complex weightlifting movements, it’s completely scalable, with a knowledgeable and professional coach and supportive community.   Workouts include things such as kettlebells, jump ropes, rowing, running, dumbbells, sit ups, push ups and much more.  MetCon 45 is a great way to work on your endurance in a fun and creative way.

Class schedule: Mondays and Wednesdays (starting 2/1/16) at 4:30pm

Cost: included in your CrossFit membership

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Weightlifting Class

Work on both Olympic and Power lifts during this five week lifting class.  Each week you will build your skills and mobility with specific drills and sets.  The group is limited to 8 athletes of any skill level.  There will be a test of the Clean & Jerk and Snatch at week five.

Class Schedule:  Wednesday 6:30pm

Cost:  included in the monthly membership

Sign up for the five weeks: Mind Body Online Scheduler

Tessa snatching at 25 weeks pregnant.


 

CrossFit Kids/Teen Fit

2015 Winter Session January 6-February 25th (8 Classes)

Tuesdays: Grades 6-9 Teen Fit: 4:30-5:15

Wednesdays: Grades 1-5 CrossFit Kids, 4:30-5:15

Cost: $105 Non-Members/$95 TTCF Members – 10% off when registering 2 children from the same family. Register HERE for either program.

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Kids come to class to push, pull, jump, balance, lift, throw, learn, problem solve, team build, in their own version of the WOD (workout of the day). Offered to 1st-6th graders, effort, attitude and sportsmanship are the focus for the first 4 weeks while skill building. The 2nd half focuses on those plus perfecting the skills to move well. The overall goals are to get these kids moving and have fun doing it, learn how to support others in an athletic environment and to give 100% all of the time.

The focus of Teen Fit is to provide them with proper movement and skill work to improve balance, coordination and strength. Whether the teen just wants to be more fit or improve performance in their sport, they will find that in this supportive, small group environment. Limit 10 teens.

 


 

Tangletown CrossFit & I SWIM, LLC Package

Tangletown CrossFit and I SWIM, LLC are offering a discounted membership to those who belong to both. Discount only applies as long as you are paying memberships to both programs. May not be combined with other discounts.

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kettlebellSpiritFire Fitness- Kettlebell Crossover Class    

SpiritFire Fitness is a heart-centered strong human movement utilizing the minimalistic principals of Hardstyle kettlebell training to promote & achieve optimal health & well-being. RKC/SFG certified trainer Sarah Miller teaches fuel-efficiency, economy of motion, & mindfulness to bring you back into alignment with your youthful athletic self at any age or any level! Expect improved flexibility, healthier joints, a stronger core, extreme cardio conditioning, sustainable strength gains, & excess fat loss. Get off the treadmill & back in touch with your True Self!

 

Class:  Sunday 10:30am

Cost:  included in your CrossFit membership

First time attendees: You must contact Sarah at least 24 hours in advance of your first Kettlebell Crossover class and you must arrive 15 minutes prior to your first Kettlebell Crossover class to go through the Hardstyle Kettlebell Swing Intro.

Sarah Miller
email: spiritfirefitness@gmail.com
text: 310-383-6119

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