Programs and Rates

At CrossFit Green Bay we are about product and it is a commitment from both sides: mine and our other coaches’ job is to coach the hell out of you and you to make sure you are here to learn and get better every day.  We do very difficult WOD's and there is very little margin for error with some of our movements between having great form and functionality to actually hurting yourself.  YOU HAVE TO PRACTICE TO GET BETTER.  You must commit yourself to CrossFit Green Bay and we will commit ourselves to you.

Dues are as follows:

On Ramp-12 sessions over 4 weeks and starts the 1st MONDAY of every month.  Required for ALL new members (see On Ramp section for further details and 2 exceptions). Fee due prior to starting On Ramp. $185

Unlimited- 7 days a week as well as multiple times per day with the requirement you MUST complete the daily WOD before you do a 2nd WOD when open gym is available. $150

3x a week- 3 sessions per week and a total of 12 for the month.  Free Saturday WOD session will not count against the 3 sessions $125

2x per week- Must talk with Coach Grant for this option.

Personal Training- One hour sessions that will include: foam rolling, warm-up, skill work, WOD & foam rolling.  Classes will cover new skills, practice existing skills, mobility and a very simple nutritional plan in a personalized setting Monday-Friday 10:15am, 1:00pm and 2:00pm available.  Please call to reserve a time.  $65/hour, Small group prices available-please call

15% discount for as follows: all active military, all enrolled college students with a minimum of 12 credits, fire, ems, police & married couples.  If you do not meet one of these requirements please don’t ask for the discount.

Prices are not negotiable.  We do business here and our business is to create athletes.

Open when you need it.

The Important Part.

We offer nutritional information to anyone who wants it, anytime any day.  The Zone and Paleo are our two main diets we follow at CrossFit Green Bay.  Nutrition is key if you want the most out of your body.  We understand that we cannot be perfect all the time but if we can strive to be perfect for 85-90% of the time we will see changes in as short as a few weeks.  Alcohol is not good for us and I will repeatedly remind you of that.

At the beginning of On Ramp, we will ask you to give up all alcohol, grains, dairy, sugar and any other processed food or drink for one month. ONE MONTH.

The reason we ask you to do this is so you can see what real food in the proper portions will do for you in all aspects of your life. In the first week or two, your body will be detoxing from all the poisons you've been ingesting and you will feel LIKE CRAP, but once your body clears out the bad the remaining two to three weeks will blow your mind! All it takes is for you to put on your big boy/girl pants and commit!

If you are happy with your diet let us know and we will let you be but rest assured if we do not see the improvements we expect, we will sit down and re-discuss nutrition with you.

If you want our help all you got to do is ask, that is if we haven’t asked you first.  Eat well, live long.

We do not promote any supplements, we promote food: lots of good food. Protein, fats and carbohydrates at every meal and snack in the form of lean meats, nuts and seeds, fruits and vegetables.

Certified trainers. For you.

Grant Soletski

Owner, Coach

Certifications: Level 1 CrossFIt Training Certification, CrossFit Olympic Lifting Certification,
CrossFit Kids Certification

CrossFitting since: 2009

CrossFit Goals: To make everyone be the fittest they can be by eating right and learning
functional movements to keep them mobile for the rest of their lives

Hometown: Green Bay, WI

Hobbies: Playing with my dogs, creating new and exciting CrossFit programming and WODS,
motivating others and building the best CrossFit box known to mankind.

Favorite WOD/WOD Type: WODs with large amounts of OLY lifts using a moderate amount of
weight.

Betsy Soletski

Kids' Coach, Co-owner

Certifications: Level 1 CrossFit Training Certification, CrossFit Kids Certification, Certified
CrossFit Judge.

CrossFitting since: 2010

CrossFit goals:
General - Continue to grow and push my limits.
Nutrition - Continue Paleo living at least 90% of the time & inspire others to do the same.
Movements - Muscle Up, Kipping T2B, more efficient DU.
Coaching - Help develop my kids' class to progress in CrossFit and life

Hometown: Hampton/Dover NH; DePere, WI

Hobbies: Spending time with Grant & the kids, Scrapbooking, Reading, Traveling

Favorite WOD/WOD Type: Depends on the day - Hero WOD's typically give me the biggest
sense of pride when completed

Tom Schmidt

Coach

Certifications: Level 1 CrossFit Training Certification

CrossFitting since: 2010

CrossFit goals: Make it to North Central Regionals

Hometown: Green Bay, WI

Hobbies: CrossFitting, hanging with my kids, golf, and softball

Favorite WOD/WOD Type: Hero WODs and anything that looks impossible to complete

Ashley Van Boxtel

Coach

Certifications: Level 1 CrossFit Training Certification, Certified Strength and Conditional
Specialist, Doctorate of Physical Therapy.

CrossFitting since: 2009

CrossFit goals: Finish top 5 in the North Central Regionals in 2013.

Hometown: Seymour, WI

Hobbies: Running, Reading, Boating.

Favorite WOD/WOD Type: Chippers

Jake Plennes

Coach

Certifications: Level 1 CrossFit Training Certification, CrossFit Mobility Certification, State of
Wisconsin Licensed Paramedic.

CrossFitting since: 2010

CrossFit goals: To stay fit and eat as clean as possible. I'd like to be on a CFGB team at
regionals

Hometown: Milwaukee, WI

Hobbies: Hiking, Fishing, Football

Favorite WOD/WOD Type: I love hero WOD's purely for the reason we do them. Never Forget.

Justin Peterson

Coach, Public Relations Director

Certifications: Level 1 CrossFit Training Certification, Certified CrossFit Judge

CrossFitting since: 2011

CrossFit goals: Make it to North Central Regionals by 2022; Help anyone and everyone get a
muscle up

Hometown: Green Bay, WI

Hobbies: Playing video games, Building computers, Car technology, Movies

Favorite WOD/WOD Type: Chippers and Bodyweight WOD’s like Christine.

Jake Roberts

Coach, Director of Sales

Certifications: Level 1 CrossFit Training Certification.

CrossFitting since: 2011

CrossFit Goals: Make it to North Central Regionals.

Hometown: Green Bay, WI / Clarks Summit, PA

Hobbies: Fishing, Coaching Football, and Playing with my Puppy.

Favorite WOD/WOD Type: Anything with Cleans.

What is CrossFit Kids?

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit
geared and designed for a special population and the specific developmental needs of that population.
(neurological, cognitive, motor)

Since Late 2004 CrossFit Kids has been Forging The Future Of Fitness and is currently in over 400 gyms in North America, Australia, Europe, Africa, India, Japan and Panama. CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness.In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. With a network of over 2000 CrossFit Kids Trainers, CrossFit Kids is being implemented in preschools to high schools with before-and-after school programs and integration into Physical Education curriculum. CrossFitKids.com contains thousands of archived workouts, video demonstrations and informative articles that provide interested parents or teachers with a foundation for understanding how the CrossFit Kids program can be implemented at home or at school.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any participant at any level.

What Does this mean ?

This means that, for the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating.
The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push,run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers.
When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing.
Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
With workouts that are scaleable, CrossFit Kids can equally benefit a person who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress.

About Nutrition for Kids & Teens

Sane nutrition for kids in 150 words

Our goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.

Information courtesy of www.crossfitkids.com

Personal Training

One or two hour CrossFit training sessions are available daily with Justin, our Certified CrossFit Personal Trainer.

Sessions will involve a dynamic warmup, learning of a new skill (if needed), skill work and a full Workout of the Day (WOD). Nutrition education is available if the time slot is large enough.

Programs will be tailored to the specific needs of each individual for a completely customized experience.

Times available are:
M T W TH F @ 7:15am, 8:15am, 10:15am, 12:30pm, 1:30pm, 2:30pm
SAT @ 11:00am, 12:00pm

Rates are $65 for 1 hour or $120 for 2 hours.
Extended package deals can be worked out if paid in advance.

Please contact Justin at justin.peterson@gbcrossfit.com or by phone at (920) 655-0653.

Mechanics. Consistency. Intensity.

If you are new you have to go through On Ramp, period.  We do high repetitions of many movements on a weekly basis and if we do not do our movements correctly then we are not doing them safely.  You must show up for all 12 sessions and if you are unable to make a session contact me and we can reschedule.  Don't just not show up.

On Ramp consists of 12 sessions spanned over 4 weeks.  You will learn how to squat, deadlift and press correctly first and then we will proceed to learn as many movements as we can cram in!  We will stretch, do a small warm up, learn and drill new movements and then at the end of the session we will do a Work Out of the Day (WOD) every day.

When you complete On Ramp you will be let out to the wild…..BE SCARED!  Yea, that was a joke! Just because you finished On Ramp that does not mean you will be expected to do the WOD’s as prescribed (Rx’d) immediately.   Depending on your commitment to nutrition and training, the journey to doing the WOD as Rx’d may take longer or shorter than others.  Rest assured we aim to make you awesome and there is nothing awesome about injury.

Exceptions: Existing CrossFit members and collegiate athletes with a background in Olympic weightlifting are able to possibly bypass On Ramp.  You will need to meet with Grant to go over your movements to qualify for this exception.  Please, do not ask for this exception unless you meet 1 of the 2 criteria.

Howard Chiropractic Clinic and Crossfit Green Bay Presents

Screening - Assessment - Corrective Exercise

Functional Movement Screen (FMS) is an evidence based functional capacity examination, designed to accurately predict risk of a non-impact injury.  Through research we have determined FMS is a reliable tool that can quickly and easily identify asymmetries and limitation in movement.  Once we have indentified these asymmetries and limitations in functional movement, we can create a personalized active care plan to reduce your potential for a movement injury. FMS generates a Functional Movement Screen Score, which is used to target problems and track progress.Research demonstrates over a 6 week period we can increase your FMS score with intervention. With intervention we can improve your movement health and reduce your risk of injury.

A tremendous amount of athletes and individuals are performing high-level activities even though they are inefficient in their fundamental movements without knowing it. These individuals are creating poor movement patterns, train around pre-existing problems or avoid training their weakness during strength and conditioning programs.   Individuals will startstrength and conditioning or rehabilitative programs without determining if they have adequate movement.  This is where FunctionalMovement Screen is essential to screen an individual prior to a strength and condition program.  If the weak link is not identified, the body will compensate, causing inefficient movement. Simply put, this type of inefficiency can cause adecrease in performance and an increase in injuries.  FMS and an appropriate corrective exercise system attempts to pinpoint these weak links.  With an appropriate corrective exercise program the individual or athlete will have a greater movement efficiency, which will lead to improved performance and a decrease in injury potential.

CrossFit Green Bay prides itself on our attention to detail and the fact that everyone that walks through our doors must complete On Ramp.  There are way too many movements in CrossFit to not learn the basics down to a tee: squat, dead lift & press.  Even though we cover all bases with movement injury still seems to rear its ugly head. Why? Pre-existing conditions and we aim to identify them with the help of Dr. Grant Packard and FMS.  I met Grant as I was planning to open CFGB, his passion and dedication to his craft is why I have chosen to team up with him to assist our new and existing athletes.

I will be throwing this service in for the first On Ramp of 2013, all future On Rampers will have the option for this screening for an additional small fee.  The screening will take place during your first week of On Ramp and within a few days Dr. Grant will have a detailed report for you to review as well as detailed instructions as to how to correct any issues. Our goal is not to create a permenant need for Chiropractic care in your life but a way to create a better athlete right out of the gates that is not prone to injury.

Sincerely,

Grant Soletski and Dr. Grant Packard

Grant A. Packard, DC, ART

State of the Art Treatment for Soft Tissue Conditions

Treatment options include:

• ART® Active Release Technique
• Functional Exercise & Rehabilitation
• Graston® Technique
• Cold Laser Therapy
• Gait Analysis
• Occupational Health Counseling
• Physical Exams & Clinical Lab Testing

Dr. Grant Packard specializes in soft tissue treatment and rehabilitation, as well occupational health and wellness.

Ice Bowl 2013 registration

Interested in sponsoring? Contact Justin at justin.peterson@gbcrossfit.com.

For accommodations, special rates have been arranged at the following hotels:

Complete the short form below to register and pay with PayPal.

Division RX $85.00 USD Scaled $85.00 USD Masters $85.00 USD

Shirt Size Mens S Mens M Mens L Mens XL Womens S Womens M Womens L Womens XL

Prerequisite movements and weight amounts are as follows: