Getting started

To get started,  reserve your spot for Phase 1

It's easy to pay your phase 1 online Click here
You can also choose to contact us by phone at 438 881 2591

Everyone who comes to CrossFit Laval for the first time has to set up an appointment
for Phase 1.

Completion of Phase 1 training is a pre-requisite to enrolling in classes.

“Phase one” is a series of 4 sessions meant to teach you safe and proper execution of our movements and can be done as private “one on one” in a small group of 2 to 4 clients. To ensure safety and results, it is necessary to first master technique, then be consistant and finally you can up the intensity.

Once Phase One is completed you will have the opportunity to participate in one free group class. Then you can choose between Group Classes or continue in private or semi-private Coaching.

If you choose to try the workout of the day (WOD) posted on CrossFit.com before coming to see us or to get an idea of what some of our workouts look like, you may do so but be warned!!! These workouts were designed for elite athletes and are very difficult. This is why we scale it down and adjust them depending on your level of fitness and make you a program that suits your needs when you come to our studio.

In order to be successful doing the Crossfit WOD as posted on the CrossFit website, you need to follow some guidelines and this is the same way we proceed when you come and train at our studio.

1. Learn the movements – many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.

2. Start easy! Get through the workout. Modify it any way you need to - split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.

3. Make the WOD a habit. Three days on, one day off or 4 days on, 2 days off etc.Consistency is the key, not so much intensity at first. Be consistant.

4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!

If you run into difficulties on your own, want to get personal or group instruction, or want to simply learn more, just come and see us at CrossFit Laval. Read “How to start” on the CrossFit.com website. - Download a free copy of the CrossFit Journal titled “What is Fitness” - and read the FAQ section on the Crossfit.com website.-