Spartan Performance/CROSSFIT SUFFOLK is dedicated to training beyond being in "good shape". The goal at Spartan Performance is elite fitness. We use the CrossFit method. The workouts are varied, based on functional movement and the results are dramatic.
Our goal is to train those from all walks of life to achieve a level of fitness not thought possible, to foster a "culture of fitness" and do so in a challenging, supportive environment.
We improve PERFORMANCE! Losing weight and looking better is a byproduct of what we do. We help humans become stronger, faster, flexible and better functioning.
We improve fitness regardless of your current level. Workouts are scaled to fit your needs and capabilities. You'll find true training as opposed to being shown a few exercises and being left to fend for yourself. You'll find like minded people working toward their fitness goals. Our clients include students, mixed martial artists, housewives, professionals, police officers and fire fighters. The intensity of your training is according to your fitness level whether that means you've never trained or you're a professional athlete.
STARTING YOUR TRAINING
Contact us by phone or email. We will schedule you for a free Introduction class. This class will give you an idea of what we do and give us an idea of how best to go about your training.
Every new athlete is required to attend the FOUNDATIONS class or PRIVATE sessions. The Foundations class will be limited to four trainees. The Foundations class will meet three times a week for a month for a total of 12 sessions. The 12 sessions will consist of learning the exercises and slowly being introduced to the workouts. FOUNDATIONS allows the new athlete to learn the proper execution of movement or exercises correctly from the very beginning and acclimates the athlete to the intensity of the CROSSFIT workout of the day. FOUNDATIONS prepares the athlete to enter the GROUP SESSIONS. The cost for the 12 session Foundations Program is $250.00.
PRIVATE SESSIONS may be recommended for the new athlete based upon various criteria or because the new athlete would prefer private sessions to start out. The Private Sessions will consist of one on one training, one certified CrossFit Level 1 trainer per athlete. Private Sessions will cover the same topics as the Foundations Program or can be customized to the athlete as is necessary. The cost for PRIVATE SESSIONS is $85.00/hr or 10 sessions for $700.00.
Upon completion of the Foundations Program or the Private Session package the athlete may enter the Group Sessions. The Group Sessions will consist of the warm-up, further skill work and the workout of the day (WOD). The WOD will be scaled to the athlete's level of fitness and experience. "Scaling" will be done by making the appropriate changes to the amount of weight to be used, adjusting the rep count or changing the exercises.
GROUP SESSIONS:
Unlimited sessions: $150.00/per month
2x/week: $120.00/per month
Saturdays Only: $60.00/per month
Discounts available for students, LEO, EMS, Fire Fighters, Active Military
"GARAGE GYM" WORKSHOPS:
For those who are fit, and have training experience, but train at home or in a facility that doesn't offer CrossFit programming, but want to know they are executing the Olympic lifts correctly, want to expand their use of kettlebells or want feedback/proper execution on other exercises we offer the four session workshop. All workshops include equipment consultation, joint mobility exercises and focus on specific topics.
Olympic Lift workshop: Clean, Snatch, Jerk and the drills to improve each. Private or semi-private only. 4 one hour sessions-$200.00
Kettlebell Workshop: Swings and other techniques not normally seen in CrossFit workouts. Private or semi-private only. 4 one hour sessions-$200.00
Custom workshops: Proper execution and feedback of bodyweight exercises and other lifts to include pull ups and the scaled ways to build to the pull up, muscle ups and how to properly scale a muscle up, Abmat sit ups, hand stand assistance, "L" sit holds, Glute/Ham developer exercises, pressing, deadlifting, and squatting. Private or semi-private only. 4 one hour sessions-$200.00
For further questions contact us:
631-747-6038 ask for George. Email: crossfitsuffolk@aol.com
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