Make a Payment

Fundamentals Payment: $80.00 Click on the link below to submit payment for your twelve CrossFit Fundamentals sessions via PayPal.

To pay for Fundamentals Class:

CrossFit Camas Classes: $80.00 Click on the link below to submit payment for your unlimited CrossFit Camas Classes via PayPal.

To pay for CrossFit Class:

Individual coaching/personal training: $50.00/hour/person Click on the link below to submit payment for your CrossFit Camas individual coaching session via PayPal.

To pay for Personal Training:

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Nutrition

Food “Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” – Greg Glassman Drink water! Divide your bodyweight in half and drink that much in ounces each day minimum. Tea and coffee are acceptable. Be sparring with the caffeine. Juices, milk, and soda should be removed. Eat only till you are full 3-5 times a day, as long as you stick to the food suggestions above. This rule does not apply if you are eating any sort of processed food or drink. The healthy food is usually on the perimeter of the grocery store. For instance, produce and meat sections. Beware of the aisles! Each meal should have some sort of animal protein (i.e. Chicken, protein, fish, steak, ect), a glass of water, and vegetables and fruit. Approved Recipe websites:

• Marks Daily Apple
• The Paleo Diet
• Paleo Food

Local Farmers Markets:

• Camas Produce

Remember, you will get the best health/performance/appearance results by following these nutrition guidelines. Sleep Adequate sleep is crucial to your health as well as your success in the gym. You will not recover from one training session to the next if you don’t have consistent sleep habits. Try these suggestions:

• The room should be as dark as possible; think ‘cave’. This means no lights from electronics, the shades closed, and absolutely no TV or computer left on during sleeping.
• Get anywhere from 7-9 hours of sleep a night. Your health and progress is more important than Jay, Conan, and Facebook so hit the off switch and get to bed!
• Your body shouldn’t need an alarm clock but should wake when it has had enough sleep.
• “Get as much sleep as possible without getting divorced or fired.“ -Robb Wolf
• Read Lights Out: Sleep, Sugar, and Survival by T.S. Wiley

Training Although we will be responsible for your training, here are a few tips for when we are not around.

• Be diligent about coming in consistently. Its OK to miss a few days of training every once in a while but try not to go weeks. It takes twice as long to get back where you were before.
• Listen to your body. If you feel drained get some rest, spend time in a hot tub, stretch out, go for a walk, or get a massage.
• Stick to your goals and work on them a few times a week. Work with a trainer to make a game plan on how to accomplish your goals.
• Spend time hiking, biking, or swimming. The fresh air and sun light will be good for you.

Books • The Paleo Diet by Loren Cordain • In Defense of Food by M. Pollen • The Primal Blue Print by Mark Sisson

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Contact Us

phone: 360.448.3446 email: crossfitcamas@gmail.com coming soon: our new larger gym...

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About Us

Trainers Rob McBee Crossfit L1 Trainer Certification USAW Club Coach Certification Camas Weightlifting Club Coach Mike Burgener & Greg Everett O-lifting Seminars USTF/ITF Black Belt Robb Wolf Nutrition Certification B.A. Political Science Texas Tech Univ. M.B.A. from same. Kent Broadbent

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Schedule

Note: Class times are based on current demand. New class times will open up as required. Schedule - On-Ramp Fundamentals Class Monday-Wednesday-Friday (On-Ramp)

7:30 am - 8:30 am

Tuesday-Thursday-Saturday (On-Ramp) 7:30 pm - 8:30 pm

Saturday

10:00 am – 11:00 am Group Training Monday-Wednesday-Friday 6:00 am -- 7:00 am

9:00 am – 10:00 am

10:00 am - 11:00 am 5:00 pm – 6:00 pm 6:00 pm – 7:00 pm 7:00 pm – 8:00 pm Tuesday-Thursday

9:00 am – 10:00 am

10:00 am - 11:00 am 5:00 pm – 6:00 pm 6:00 pm – 7:00 pm Saturday 9:00 am – 10:00 am

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Getting Started

Welcome! Regardless of your current or past fitness activities, you might feel unsure about training with us. The methods and tools we employ might look intimidating or 'hardcore' at first glance and you might think it's 'just not for me'. This reaction is perfectly understandable, we thought the same things after somehow discovering crossfit.com back in 2005. We didn't think it was practical for anyone not already at the collegiate, pro, or Olympic level to engage in this type of training methodology. It is possible and we'd love to prove it to you. Please invest some time to read the following information: Foundations If this intrigues you, keep reading below... Your initial training at CrossFit Camas starts with 6 introductory "On Ramp" sessions. This will allow us to get to know each other and assess your fitness level and abilities - Call us to schedule at (360) 448-3446. On-Ramp Foundations Program Our "On-Ramp" program is specifically designed to prepare active, healthy individuals who are new to CrossFit for success in the group workouts. It is important to take the time to build a good foundation as it is crucial to your most efficient progress. This 2 week/6 session program begins on the 1st and 15th of every month and is offered on Monday, Wednesday, Friday or Tuesday, Thursday and Saturday. Hopefully one of these options best fits your schedule. It is mandatory that you attend 3 times a week for the 2 week duration. During each class, we will be learning the basic movements, tools, and techniques that you will encounter in the regular group training sessions. Each class builds on the previous. If you feel you need additional time at this stage you are encouraged to continue during the next 2 week evolution or talk to us about additional private/semi-private training. At the end of the On Ramp session we will review and test all of the movements. If we feel that you are not ready to progress, we will have you continue On Ramp for the remainder of the month. This should give everyone enough options to make the commitment. If these times do not work, the alternative programs are private/semi-private and scheduled on a time format of best availability for you and your trainer. Pricing On-Ramp $150.00 Group classes $150.oo per month/unlimited classes $15.00 drop-in fee $120.00 for 10 sessions Personal/Private training $60.00 per one hour session $500.00 for 10 one hour sessions times based on mutual availability

Start-up Fees? CrossFit Camas has no start-up fees or contract obligations. Monthly unlimited package is paid for at the beginning of the month by automatic credit card charge. Your first month is pro-rated depending on when you start. Sign-up for classes and manage your own workout schedule Each member will be set up in our online scheduling system to manage his/her workout schedule. Because space is limited in the group sessions, you must sign up for classes in advance through our online registration system to lock in your spot. Cancellation policy We work on the honor system and ask that members give at least 12 hours notice to release their spot in class.

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Pricing

Pricing Personal training $60.00 per one hour session $500.00 for 10 one hour sessions Group classes $15.00 drop-in fee $120.00 for 10 classes $150.00 per month for unlimited classes No Start-up Fees CrossFit Camas Fitness has no start-up fees or contract obligations. Monthly unlimited package is paid for at the beginning of the month by automatic credit card charge. Your first month is pro-rated depending on when you start. Sign-up for classes and manage your own workout schedule Each member will be set up in our online scheduling system to manage his/her workout schedule. Because space is limited in the group sessions, you must sign up for classes in advance through our online registration system to lock in your spot. Cancellation policy We work on the honor system and ask that members give at least 12 hours notice to release their spot in class.

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