What are you waiting for! You deserve this! It’s time for a new you so book your FREE classes today!
At VSC & MSC we take pride in offering safe and fun classes suitable for all ages! Whether you’re brand new to fitness, or a veteran with years of experience our CrossFit classes will definitely help you improve your overall fitness under the watchful eyes of our experienced coaches!
Some need a more personal service and attention to their specific needs. Whether your goal is to lose weight, get big and strong, or improve your quality of life, you can be sure that at MSC & VSC we have both the coach and the program to help you achieve your goals.
The world of sport is ever evolving. Don’t let your team fall behind on the strength and conditioning aspect of their game! At VSC & MSC we love helping teams improve their overall fitness and help them get better for their specific sport.
Sometimes you can’t always make the CrossFit class or you want to spend some extra time doing more fun stuff! That’s what open gym is for! Open Gym Only memberships are available also.
Are you ready to make a change? Together we can! Sign up for your 3 free days now and lets get started!
Come join the class!
We try our best to make our hours work for you so please contact the club with questions on classes or open gym schedules.
Monday – Friday
7am, 12pm, 5pm, 6pm, 7pm
Open Gym 7am-8pm
CrossFit classes 10am, 11am
Open Gym 9am-1pm
CrossFit class 10am.
Open Gym 10am-12pm
Come join a supportive community. Get your 3 free days now!
Here are some of the most frequently asked questions.
CrossFit is constantly varied functional movement performed at high intensity. What does that mean? It means we use movements that are similar, and aid/mimic what you do in your daily lives with the objective of making you better at them. Be prepared for the unknown and the unknowable!
Eat, nuts and seeds, fruits and vegetables, some starch, little sugar. Keep intake to levels that will support exercise, but not body fat. Practice the major lifts: deadlifts, squats, presses, clean & jerk and snatch. Similarly master the basics of gymnastics: pullups, dips, rope climb, pushups, situps, presses to handstand, pirouettes, flips, splits and holds. Bike, run, row, swim etc. Hard and fast. Five or six days a week, mix these elements in as many combinations as creativity will allow. Routine is the enemy! Keep workouts short and intense. Regularly learn and play new sports.
The answer depends on your own personal level of workout experience. As a general rule of thumb, we think a great place to start is at 3 classes/week. This way you will see the movements frequently enough to learn them and get better at them, while still giving your body enough time to recover. As you become more familiar with the program and the movements, more days can be added in.
We touched on this a bit in the “Elite Fitness in 100 words” section. How much of what foods, will be dependent on what your nutrition and body weight goals are. We strongly recommend that all athletes regardless of their fitness goals strive to eat a well balanced diet of protein, fat and carbohydrate. If you wish to learn more about diet & nutrition, send us a message to find out when our next 8 Week Nutrition Program will be occurring.
We need to make the differentiation between real food and supplements, Supplements are supplementary and go in conjunction with real food. They are not alternatives to real food. Supplements should be consumed when it is not convenient to ingest copious amounts of food. ie in and around your workout.
You will get out of the CrossFit program what you are willing to put in. As with many things in life, to be good at something or to achieve a lofty goal, it takes many hours of dedication and perseverance towards accomplishing said goal. The CrossFit program is not a fad workout designed to give you unsustainable short term results. This is a life style program designed to help you accomplish your long term goals and make you better at your daily life!
We like to use objective measures of tracking our progress. We always recommend to our members that they either use a notebook, or their phones to record and keep track of their progress. An aesthetic physique is the by-product of intense functional training and good quality eating to fuel your body.
That’s up to you. Manufacturers now offer shoes designed specifically for CrossFit, and some athletes will use different shoes for different workouts. For example, weightlifting shoes have elevated, non-compressible heels. However, remember that the shoes don’t make you fitter.
Send us a note with your question and we’ll get right back to you with an answer!
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