Programs

CrossFit

CrossFit is more than just a workout; it's a dynamic and inclusive fitness experience that caters to individuals of all levels. In a typical CrossFit class at MCF, members can expect a well-rounded, high-intensity session that blends functional movements, cardio, weightlifting, and gymnastics. Each class is expertly programmed and led by our passionate coaches, who guide and motivate members throughout its entirety.

A typical class is broken into four parts

1. 01
   Warm-up

   We begin with a 10-minute warm-up/activation to get our blood flowing.

2. 02
   Mobility

   From there we complete 10 minutes of mobility together consisting of both static and dynamic stretches.

3. 03
   Strength

   We then circle up around the whiteboard, review the “Strength” and “WOD” for the day, demo movements and answer any questions. We then head back to our zones. The coach will lead a barbell warmup. After building to starting weights, everyone will complete their strength sets together on the time domain set by the coach.

4. 04
   WOD

   Finally, class concludes with the Workout of the Day (WOD). The beauty of CrossFit is the constantly varied element. This WOD is never repeated which keeps things both fresh and challenging.

At MCF, we foster a supportive and encouraging community, where every individual is celebrated for their efforts, making each class a rewarding and transformative experience.

Whether you are a seasoned athlete or just starting your fitness journey, CrossFit has something exceptional to offer everyone.

Foundations

At MCF, we understand that starting a new fitness journey can be intimidating, which is why we offer a comprehensive Foundations on ramp for our new members. This program is designed to provide beginners with the knowledge, skills, and confidence they need to safely and effectively participate in our CrossFit classes. Our experienced coaches will guide you through a series of 6 one on one introductory sessions, where you will learn the fundamental movements, techniques, and principles of CrossFit. We will focus on proper form and mechanics, ensuring that you have a solid foundation before progressing to more advanced exercises.

• 6one on one sessions
• 2–3weeks

During these 2-3 weeks, we still encourage members to attend regular classes in order to engage within the community while the workouts are kept very scaled. Our Foundations program is the perfect way to kickstart your fitness journey and set you up for long-term success at Middletown Crossfit. All this and more is reviewed in depth during our Talk + Tour.

Teens

Welcome to our dynamic and invigorating Teens Class at MCF! Designed with the specific needs and energy of teenagers in mind, this class provides a perfect platform for young enthusiasts to embrace a holistic approach to fitness and well-being. Led by our experienced coach, Kellie Gambell, our Teens Class combines fun and challenging workouts with a strong focus on proper form, functional movements, and teamwork.

From building strength and agility to fostering confidence and discipline, our program empowers teenagers to excel in their athletic pursuits, all while fostering a supportive and inclusive community. Join us and witness firsthand the transformative power of CrossFit in shaping not just their bodies but also their minds for a healthier, more vibrant future.

Nutrition

At MCF, we believe that nutrition plays a crucial role in achieving optimal fitness and overall well-being. Our nutrition program is designed to provide our members with the knowledge and tools they need to make sustainable and healthy dietary choices. We understand that each individual has unique nutritional needs, so our program is tailored to meet the specific goals and preferences of our members.

The program consists of personalized consultations with our experienced nutrition coach, who will assess your current eating habits, lifestyle, and goals. They will then work with you to create a customized nutrition plan that aligns with your needs and help you reach your desired outcomes. You are provided ongoing support and guidance, offering valuable insights on portion control, macronutrient distribution, meal planning, and mindful eating practices.

With our comprehensive program, you can fuel your body for optimal performance, create a healthy relationship with food and achieve long-lasting results.

Personal Training

If you're not quite ready for the class scene yet or have some skills you want to work on, we offer one on one personal training to help you achieve your fitness goals faster and more efficiently. Our experienced and certified staff will work closely with you to create a customized program tailored to your specific needs, abilities, and objectives.

Whether you are a beginner looking to learn the basics, an athlete aiming to improve performance, or someone seeking weight loss and body transformation, our coaches will provide the guidance, motivation, and accountability you need to succeed. With one-on-one attention, we ensure proper form, technique, and progression, while also providing nutritional guidance and lifestyle recommendations to optimize your results.

Our personal training services are designed to empower you to reach your full potential and unlock your best self. Set up a tour today to further discuss details and pricing.