Getting Started

First: Read “What We Do“.

Second: Set up an FREE introductory training session by calling us at (336) 287-6354 or emailing us.

This is a 1-on-1 private session, in which we will evaluate your fitness level. Come in 5-10 min early and fill out the Waiver and Intro form. We’ll take you through a specialized warm-up to start the evaluation process. Next, skill training, to evaluate the level of training you will need, and finally, the workout. After which we’ll go over the next course of action for you and the associated investment, which means I’ll hand you the price sheet and answer your questions. Don’t waste our time and we won’t waste yours. We are the most expensive Crossfit gym in Winston Salem, but there’s a reason for it. What is the pricetag on your health & fitness?

Third:
Everyone new to Crossfit Downtown Winston will enter into our Foundation Program in order to learn basic competency in our core movements; correct form, proper technique, full range of motion, intensity, and consistency. Those that have Crossfit & Olympic weightlifting experience, are healthy & active, may Test-Out of the Foundation Program.

Foundation Program:

12 Session Privates: Sessions are 1 hr, 1-on-1, and include warm-up, skill training, workout, and nutrition talk. Food log and homework completion required. YOU set the date and times for sessions. Sessions must be used within 2 months. Recommended for individuals with aggressive weight loss goals and/or moderate to severe health and medical issues.

12 Class On-Ramp: Classes are limited to 6 trainees. Class curriculum is the same as the private sessions. Dates and times are set and cannot be changed. Each missed On-Ramp Class must be made up with a 30min private training session (at $30) before graduating to CrossFit Classes. On-Ramp is 1 month long and meets 3 days per week. Ask about the next Start Date. Recommended for individuals who are reasonably healthy with minimal to no health or medical issues.

6 Session Fast-Track: Sessions are 1 hr, 1-on-1, and include skill training ONLY. Eligible participants MUST be healthy & active, and currently training regularly. Eligibility to be determined by CF Downtown Winston staff. YOU set the date and times for sessions. Sessions must be used within 3 weeks. Recommended for individuals who are healthy and reasonably active who want to quickly enter group classes.

Test-Out: One hour Test based on the 12-part curriculum of the Foundations Program. Must prove good competency. A Pass will allow you into CrossFit Classes. A Fail will require you to make up your deficiencies with privates (at $50/hr) or entry into the Foundation Program. Eligibility for the Test is determined by a CFDW Coach.

Fourth: Crossfit Classes

Classes start promptly and include warm-up, skill training & practice, and then the WoD (workout of the day). This is where training enters the realm of sport and the competition begins. Classes are intense, challenging, and fun. Must graduate from the Foundation Program or Test-Out of it. The monthly amount depends on the level of commitment and frequency of training, it ranges from $130 up to $190 per month.