OVERVIEW

STEP 1: Student Consultation / Free Intro to CrossFit

ANYONE CAN DO CROSSFIT. Firemen, Computer Programmers, Beginners, Mothers, College Athletes, Tri-Athletes, average people who want to see a change in their body and ultimately their lives. We welcome, encourage and give the average person and the elite athlete alike, the opportunity to do above-average things.

Step 1 is a 60-minute free intro session that explains the CrossFit methodology and evaluates your current level of fitness.To book your free 60 min intro / assessment please submit your contact information to the right. Please read over step 2 and 3 before you do so.

STEP 2: Fundamental Movements via Personal Training

We are a school of fitness, which means our classes look a lot different than aerobics, bodypump, bootcamp or any other group exercise class. We look to empower our clients with the knowledge they need to reach optimal health and maintain it for years to come.

Yes, you will eventually have the option to graduate to CrossFit group classes; however, before that we need to ensure that you are both competent in the CrossFit movements and fit enough to safely join group classes.

With that in mind, you will start off by completing 10-20 one-on-one or two-on-one private training sessions.

During your personal training sessions (the number depends on your personal fitness level and physical abilities), you will become familiar with movements used in CrossFit, such as Olympic weightlifting, power lifting, gymnastics and rowing. You will also learn about mobility, injury prevention and nutrition.

Testing Out

If you feel confident and comfortable performing basic gymnastics movements (i.e. pull-ups, dips, handstands), power lifts (i.e. deadlift, all squat lifts) and Olympic lifts (ie. clean and jerk, snatch), you can request to Test Out with a Coach and gain immediate access to our Group Classes if you pass.

STEP 3: Coach-led Group Classes

Once you’re competent in most of CrossFit’s movements and reach our graduation requirements, you are free to begin group classes.

During group classes, you’ll push yourself and sweat it out with like-minded individuals, as you compete with yourself (and others, if you choose) for rounds, time, points, glory, emotional satisfaction and spiritual growth. You will reach new physical and emotional levels you didn’t think were possible, and you will undoubtedly find yourself with a new social and support network that will help you on your continued path to greater health and happiness.

FIRST DAY INTRO

IMG_8173

STEP 1: Student Consultation/Intro to CrossFit

Once you’ve decided you want to get into the best shape of your life and be a part of a community of like-minded people, it’s time to book a Student Consultation/Intro to CrossFit with your personal coach.

IMG_8146

Do it alone or bring a friend along to your 60-minute free intro session. First, you’ll meet your personal coach, who will explain the CrossFit methodology, as well as CrossFit Perpetua’s application of CrossFit, which is based on the Madlab Group’s system. Then he will look at your fitness strengths and limitations and evaluate your current level of fitness.

FUNDAMENTALS

strength

STEP 2: Fundamentals

We are a professional Strength and Conditioning/CrossFit gym. It is going to look a lot different than the average Crossfit gym or other group aerobics or bootcamp style classes. We strive to give our members the PERFECT BALANCE of Personal Training/Private Coaching to get fit and learn new things, along with group CrossFit classes to constantly improve general strength and conditioning and Specialty Programs to refine skills like endurance, mobility, Olympic Weightlifting and gymnastics movements.

Yes, you will eventually have the option to graduate to CrossFit group classes; however, before that we need to ensure that you are both competent in the CrossFit movements and fit enough to safely join group classes.It is your safety and longevity in our program that we put utmost importance and our personal training is the best option to get you there. Throwing you into group classes unprepared isn’t our methodology.

With that in mind, you will start with 10- one-on-one or two-on-one private training sessions where you will be coached by a certified CrossFit coach. We will then rev-evaluate your progress and estimate how many more sessions you may or may not need to pass our benchmarks and graduate into our group classes. Most folks needs between 12 to 20 total sessions to build a strong enough base to display competence in over 30 movements that will enable them to succeed in the class environment. How many you will personally need will depend on many things but mainly the fitness level you are starting from, your physical abilities, flexibility/posture issues and previous exercise experience.

During your personal training sessions you will become familiar with the CrossFit movements. These include olympic weightlifting, power lifting, gymnastics and rowing. You will also learn about mobility, injury prevention and nutrition.

The purpose of doing personal training prior to group classes is three-fold:

  • First, CrossFit is incredibly technical – it’s like learning an entirely new sport –the same way you wouldn’t throw someone off the street onto the Varsity swimming team. We don’t throw people who have never done clean and jerks, snatches, pull-ups, and rope climbs right into the intimidating fire of group classes. Instead, we take the time to properly teach you the movements so you’re confident and safe in your abilities by the time you begin group classes.
  • Second, one-on-one personal training allows us to address your individual needs, deficiencies, weaknesses and injuries.Everyone needs to work at a different pace and we want to keep you injury-free and increase your longevity.
  • Third, we believe relationships with the people around you are going to enrich your life and your relationship with your coach is no exception. We want to get to know you, your fitness goals, what’s going on in your life, and what you need from us to help you succeed.
GRADUATION BENCHMARK

Step 2: Graduate from fundamentals to class’s

CrossFit classes are potent!  And with that potency comes both risk and benefit.

With our strong Fundamentals Program, Coach for Life relationship  and our Benchmarks for graduation we feel we do our due diligence to best prepare our clients to feel comfortable, be safe and excel in the group environment.   Our process where beginner has to display competency (or know their individual modification) for over 30 of the most common movements used in CrossFit classes makes things better for everyone.  Our coaches don’t have to focus the majority of their time on beginners and can spread their efforts to everyone in their gym.  This means our experienced members who have been here for years are still able to get the attention they deserve and need, and keep in mind that is going to be you someday!

10991640_380121975492572_6589766623717260310_o

 

Pereptua Graduation Benchmarks

What?

Our physical benchmarks are scores you must reach on specific movements and workouts before you graduate to group classes. (See list of Benchmarks below).

Why?

Benchmarks are a way to measure your progress so we know when you’re truly ready for group classes. And once you’re in group classes, benchmarks continue to allow us to assess your development, as well as give you a fitness rating that helps continue to measure your progress.

On your end, understanding the benchmarks will help you see exactly what we’re looking for. But more than anything, having tangible, measurable benchmarks helps you understand where you fall on the fitness scale. Remember, our goal is to get you fit – not to rush you to group classes.

Having said that, our benchmarks also help group classes run smoothly because we know that everyone in attendance is at an appropriate fitness level.

benchmarks

Lastly, working out at our gym has to be fun, it’s actually a rule.  And our “traditions” that we have for our beginners as they finish Fundamentals and starts classes are milestones we want to celebrate as a gym family.

CLASSES

10929012_10100193753468571_1788562957784168205_n

Once you’re competent in most of CrossFit’s movements and reach our graduation requirements, you are free to begin group classes.

During group classes, you’ll push yourself and sweat it out with like-minded individuals, as you compete with yourself (and others, if you choose) for rounds, time, points, glory, emotional satisfaction and spiritual growth. You will reach new physical and emotional levels you didn’t think were possible, and you will undoubtedly find yourself with a new social and support network that will help you on your continued path to greater health and happiness.

FEE

To take Perpetua forward in our aim of being the premier fitness facility in London, we believe in the idea that the relationship between members and their coach is of the up most importance. With this in mind, our membership packages are going to incorporate personal training sessions within them, at a discounted rate. With personal training built into the membership rate we can ensure that coaches and athletes work closely together throughout the entirety of their time here, and not just through the fundamentals phase.

This is very much in line with the Coach 4 Life system we operate here. Regular instalments of personal training allow us to keep track of our athlete’s progress and better equip us to ensure a constant level of improvement, bringing us closer to guaranteeing results for our athletes.

Personal Training Sessions (Required prior to entering classes)

£750 for 10 one on one sessions
£400 for 10 one on two sessions

12 month contracts:
Base – £187 per month (2 PT sessions – one per 6 months)
Silver – £198 per month (4 PT sessions – one per quarter)
Gold – £240 per month (12 PT sessions – one per month)
Platinum – £435 per month (52 PT sessions – one per week)

6 month contracts:
Base – £202 (1 PT session)
Silver – £213 (2 PT sessions – one every 3 months)
Gold – £255 (6 PT sessions – one per month)
Platinum – £450 (26 PT sessions – 1 per week)

12 month 2 days a week contract:
Base – £165(2 pt session)

1 month contract:
£250

Joint Membership with LOWA – London Olympic Weightlifting Academy £285 per month for Unlimited CrossFit & Weightlifting *Competitors Team Classes are excluded from this offer

Competitors Programme:
£200 per month 6 month contract

Personal Training

It’s up to you and your coach to choose how much personal training is best for you.

1). Silver Membership: Quarterly personal training membership option: This is perfect for the guy who has been in classes for a while and is thriving. Once a quarter (every three months), he’ll meet with his coach to discuss his goals, his progress, and work on any snags he might be running into with any particular movements. These meetings will also give the coach a chance to assess his client and suggest specific drills, skills, or movements for his student to work on in his own time in order to iron out any glaring weaknesses.

2).Gold Membership: Bi-monthly and monthly personal training option: This is perfect for the guy who is new to classes and moves pretty well, but is still figuring out how to make some of the technical movements second nature to him. Maybe he wants to improve a specific skill like pulling strength. His coach will give him some extra homework to do before or after class to improve his pull-up, and they’ll meet up bi-monthly (silver) or once a month (gold) to reassess where he’s at and come up with a new focus if need be. Also, when you’re new, Olympic weightlifting is always something that can use extra coaching, so these sessions will likely include olympic weightlifting technique, as well.

3). Platinum Membership: Once a week personal training option: This is perfect for the guy who has extreme mobility, stability, strength, or body awareness challenges. If it’s a strength program he needs, the coach can work with him in a one-on-one environment on his strength. If it’s mobility he needs, the two can work together for an hour once a week to improve this weakness.

4). Personal Training ONLY option: This is perfect for the 65-year-old lady who needs to modify everything, or for the person who has arthritis and needs to be watched more carefully than most. On the flip side of things, this is also perfect for the elite athlete who needs a sport-specific program to help him reach his goals in his sport, be it CrossFit or otherwise. This person is likely not, or rarely doing, group classes, so this membership is ultimately a personal training-only membership.

FAQ

Are all CrossFit gyms the same?

No! All CrossFit gyms are individually owned and operated, we are not a franchise. Our affiliation to CrossFit is based on our passion for quality training and programming and love of functional movements done at high intensity.

What does this mean to you? You should check out the facilities, the coaches, and the classes.
Some gyms may omit Olympic weightlifting, gymnastics and other modalities. Some programs are based on body weight only. The experience and skill level of coaches and trainers also varies. Are you just paying for someone to tell you what to do (definitely NOT the same as someone showing you what and how; and getting you to understand why)? Is there real coaching going on? Are you learning new skills and moving forward?

So again, we are all similar, but can be vastly different. Choose what best fits you and your goals. No matter what, I am glad you found CrossFit. Done correctly, it is the BEST strength and conditioning programming around!

What hours are available?

Check out our Class Schedule. If you are interested in personal training, we are able to accommodate your schedule. Typically sessions are available Monday through Thursday from 5:30am to 8:00pm, Friday from 5:30am to 7:00pm and Saturday from 9:00 am to 1:00 pm. Contact us today to set up a complimentary session.

Do you have showers?

Yes! We have showers.

Do you have parking available?

Yes! There is street parking available.

I’m a student, do you offer discounted student rates?

We offer 10% off for students.

Do you have to pay a monthly membership in addition to the classes or is the membership fee for just the classes?

Fees are just for the classes. All classes are led by a coach.

I’ve heard that the CrossFit classes are only 20 – 30 minutes. Is that true for CFD as well?

All classes are one hour in length. Classes are comprised of a high paced warm up consisting of mobility, flexibility and lots of sweat. The warm up is followed with some form of skill or strength set for 20 minutes and lastly a metabolic conditioning workout which typically lasts 10-30 minutes depending on the energy system we are focusing our efforts on that particular day.

How long after you start CrossFit (how many classes) until most people start seeing change/results?

Immediately, once you start CrossFit you will never work out any other way.

When can I come in for a Consultation?

We are pretty flexible, so it’s a case of you contacting us and letting us know when you can make it down.

Just get in touch with us by emailing admin@crossfitperpetua.com.

Getting started is easy, fill in this form and we’ll get in touch

Preferred Training Time
Have you read our Getting Started and Why Perpetua tabs?