Bringing Members Into the Fold

Free Intro Class
Saturdays at noon. When PVCF West opens, will we have a second intro class? On Saturday? On Sunday?

Upon arrival, Intro must fill out and sign Waiver and Release.   Someone must go over waiver, looking for red flags like medications, old injuries, etc. Whoever that is must verbally review rhabdo info with potential client

'''Introduction. '''Welcome the group, explain structure of class, remind them to inform you if they are feeling light headed or nauseous.

Teach the CrossFit Standard Warm-up The first round, break everything down step-by-step. Explain to athletes they're to relax and watch as you demo. Then walk them through the execution. Pull-ups and push-ups should be scaled to ability level.
 * Samson stretch
 * Air squat
 * Butterfly sit-up
 * Good morning
 * Pull-ups
 * Push-ups

'''Second round: call out name of movement and see how much Intro clients have retrained from initial instruction. '''

C2 rowing ergometer Brief lecture on CrossFit concepts
 * Legs back arms, arms back legs
 * Catch position
 * Finish position
 * How to produce power on the rower
 * How to read the computer


 * Exercise intensity


 * Power output


 * Task vs. time specific


 * Why we record results

Intro finisher
 * Using benchmarks to track increasing fitness.


 * Row 500m


 * 40 squats


 * 30 sit-ups


 * 20 push-ups

Someone has to sell
 * 10 pull-ups

ABC: "Always be closing." It's not enough to high five them and hand them an info sheet. ALWAYS GET THEM TO SIGN ON THE LINE THAT IS DOTTED. That means collecting financial info, getting a financial commitment to return the next week.

It might be worth dropping the three month thing. Nobody ever abides by it. And it seems to hurt people's feelings when we tell them not to bother signing up if they don't think they can commit.

Lizzie does a very good job of this. However, how are we going to handle it when we are doing Intros at two locations?

Lizzie should explain--better yet, video herself--the spiel she delivers to prospective clients.

It might be worth it to open it with a challenge. "Who's actually interested in getting fit? Who's just here because they're curious?"

On-Ramp Series
Three classes to introduce basic movements, core concepts, and a sense of belonging.

Day One Day Two Day Three
 * Review CF Standard Warm-up (one round)
 * Front Squat
 * Back Squat
 * Deadlift
 * Finisher: 15-10-5 deadlifts and dips/push-ups
 * Discussion: keeping a journal
 * Double-unders
 * Press
 * Push press
 * Push jerk
 * C2 rower review
 * Finisher: 4 rounds of row 250m, 3 press, 3 push press, 3 push jerks
 * Discussion: Benchmark workouts
 * Review CF Standard warm-up (one round)
 * Introduce overhead squat w/ PVC
 * Power clean
 * Thrusters (review push press and front squat)
 * Finisher: Baby Fran 15-10-5 thrusters and pull-ups
 * Discussion: Nutrition and its role in CrossFit
 * Discussion: the group class experience

At the end of day 3, we have to double-check to see who has signed up already, and who needs to be buttonholed to sign on the line that is dotted.