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Crossfit Oak Ridge at Mustang Fitness
8309 Linville Rd
Oak Ridge, NC 27310
Uber
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Schedule
Membership Rates
Mustang Fitness
Crossfit
Schedule
Mon June 15, 2020
WOD
Start time: 5:00 am; Coach: Jonathan; Duration: 1 hour.
WOD
Start time: 6:00 am; Coach: Ben; Duration: 1 hour.
WOD
Start time: 8:00 am; Coach: Will; Duration: 1 hour.
WOD
Start time: 9:00 am; Coach: Erin; Duration: 1 hour.
WOD
Start time: 12:00 pm; Coach: Mark; Duration: 1 hour.
WOD
Start time: 4:30 pm; Coach: Abby; Duration: 1 hour.
WOD
Start time: 5:30 pm; Coach: Chad; Duration: 1 hour.
Tue June 16, 2020
WOD
Start time: 5:00 am; Coach: Jonathan; Duration: 1 hour.
WOD
Start time: 6:00 am; Coach: Ben; Duration: 1 hour.
Wod
Start time: 8:00 am; Coach: Will; Duration: 1 hour.
WOD
Start time: 9:00 am; Coach: Erin; Duration: 1 hour.
WOD
Start time: 12:00 pm; Coach: Mark; Duration: 1 hour.
WOD
Start time: 4:30 pm; Coach: Abby; Duration: 1 hour.
WOD
Start time: 5:30 pm; Coach: Chad; Duration: 1 hour.
Thu June 18, 2020
WOD
Start time: 5:00 am; Coach: Todd; Duration: 1 hour.
WOD
Start time: 6:00 am; Coach: Sarah; Duration: 1 hour.
WOD
Start time: 8:00 am; Coach: Will; Duration: 1 hour.
WOD
Start time: 9:00 am; Coach: Jill; Duration: 1 hour.
WOD
Start time: 12:00 pm; Coach: Mark; Duration: 1 hour.
WOD
Start time: 4:30 pm; Coach: Coach; Duration: 1 hour.
WOD
Start time: 5:30 pm; Coach: Chad; Duration: 1 hour.
Fri June 19, 2020
WOD
Start time: 5:00 am; Coach: Todd; Duration: 1 hour.
WOD
Start time: 6:00 am; Coach: Sarah; Duration: 1 hour.
WOD
Start time: 8:00 am; Coach: Joni; Duration: 1 hour.
WOD
Start time: 9:00 am; Coach: Jill; Duration: 1 hour.
WOD
Start time: 12:00 pm; Coach: Mark; Duration: 1 hour.
WOD
Start time: 4:30 pm; Coach: Coach; Duration: 1 hour.
WOD
Start time: 5:30 pm; Coach: Chad; Duration: 1 hour.
Class Descriptions
Wod
Varied, functional movements done at high intensity. At CrossFit Oak Ridge we program our Workout of the Day (WOD) based on optimal fitness objectives including flexibility, strength, power, agility, speed, accuracy, balance, coordination and cardio-respiratory endurance. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique.
Membership Rates
All memberships are MONTH to MONTH with NO CONTRACTS!! We want you to be part of our CFOR community. If you are visiting from another box, come join us, we'd love to meet you! For Schedule go to the "Schedule Tab" for WOD classes. Police, Firemen, and Military get 15% off
Drop In
$15.00
current CrossFitters visiting or otherwise
Punch Card
- 10 Visit $120.00
- 20 Visit $200.00
Monthly Unlimited Individual
$125.00Monthly Unlimited Couple
$175.00Monthly Unlimited Family
$225.00Monthly Unlimited Student
$50.00Discounts
Discounts Available for Pre-pay Memberships
3-mos Pre-pay = 5% discount
6-mos Pre-pay = 10% discount
12-mos Pre-pay = 15% discount
What You Get with Any Membership
Workouts programmed and led by Certified CrossFit Trainers in a small group atmosphere
Top of the line equipment by Rogue Fitness, Advantage Fitness Products and C2 Rowers
Access to other fitness activities - Spinning, Zumba, Pilates, Endurance/Triathlon, etc.
100% Commitment to your fitness goals...we'll work as hard as you will!!
Olympic Lifting Class (focus on the lifts)on Wednesday evenings and 3 Saturdays per month
Additional Programs
Zumba
Fun, fast paced dance moves with Whitney will get your body moving
Team Training
See William Bradley Sports Performance Page.
Field Rental
2 full size fields for soccer, lacrosse, football, or conditioning
ZUMBA® at Mustang Fitness
Are you ready to party yourself into shape? That's exactly what the Zumba® program is all about. It's an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that's moving millions of people toward joy and health. Zumba Instructors: Zumba by Kym and Zumba Fitness by Alyssa, Licensed Zumba® Instructor
Classes & Rates
55 minute classes, $4 Drop In Rate - Anytime!
Monday
6:45PM
Wednesday
6:30PM
Thursday
6:30PM
Saturday
11:00AM
Speed & Agility
Coach William Bradley and his qualified staff currently train a wide range of ages and levels of expertise including, elementary, secondary, collegiate and professional athletes. Formerly with Velocity Sports Performance of Greensboro, Will is a certified trainer in USA Track and Field (Level 1), USA Weightlifting (Level 1), and Ignite 360 Performance Training (Level 3), Will works with numerous coaches at area schools and colleges providing ongoing staff training on proper techniques, coaching cues, exercise mechanics and more.
William Bradley Sports Performance
Mustang Fitness welcomes. Schedule: Tues and Thursday 7:30 pm - 8:30
Speed & Agility
Speed & Agility - This program is targeted to the young athlete interested in improving athletic ability so that they may show improved performance in whatever their sport. Participants will learn proper technique and execution in a variety of fitness movements that will enhance their ability to perform effectively and benefit from all around improvement. The initial focus of this class will be Speed and Agility, but Coach William will expand the training as the program continues to grow. Pre-registration required: Ages: 11 years and up
The Crossfit Difference
School Vs. Gym
We are not just a gym where you go to workout. We are here to teach you how to be healthy and fit and how to get the results you're looking for. Our fitness and athletic training requires practice. It's not easy. Our members are required to use their minds as much as their muscle.
Training Vs. Exercising
We teach you how to move your body with proper mechanics, stability, balance, and agility. Our workouts require you to be mentally alert and focused, and will call upon your coordination, agility, strength, speed, endurance, stamina and flexibility. Our members are always under the watchful eye of a coach who ensures full range of motion and orthopedic safety in all movements.
Community Vs. Individual
You train as a small group, working towards a common goal. Members support and push each other to achieve things you never though possible. You share in not only each other's struggles but also each other's triumphs. This is at the heart of what makes CrossFit tick and what helps our members succeed in meeting their goals.
Functional Vs. Isolated
We train the body as an integrated machine as nature intended it to move. We don't isolate muscle groups or segment cardio from weights because in real life and sports the demand for these elements is never separated.
Performance Vs. Aestheticathletic Skills Vs. Fitness
The focus of our classes is on improving your athletic skills and performance. Toning and leaning out is a welcome by-product of working to develop your strength, power, speed, endurance, and stamina. Train like an athlete to look like an athlete.
Athletic Skills Vs. Fitness
We teach athletic skills that require hard work and lots of practice, where mastery is measured in years, not weeks. This requires our members to be tuned in and fully engaged as they learn new skills, and not mentally checked out in a mind-numbingly boring exercise routine.
How Do I Get Started
We can't wait for you to join our CFOR community, but first you have to do a few things. No worries, no kool-aid is involved. All memberships are MONTH to MONTH with NO CONTRACTS!! We do not have any hidden fees, start-up fees etc. What you see is what you actually pay!
Schedule Your FREE Intro Class
To learn more about our program please schedule a FREE Introductory Appointment. During your free session you will be taken one-on-one with a coach through our program and methodology. This is the best way to get a feel for what we do around here and how we coach, as well as a safe and simple example of our workouts.
Begin building your "Foundation"
For new CrossFitters our "Foundations" program is a pre-requisite to joining our CrossFit classes. The cost is $80 (later subtracted from your first month's membership if you are so inclined) and consists of 4 sessions including WODs and is required for everyone, regardless of your current fitness level or athletic ability. Be advised, our workouts may serve as an eye opener to how "in shape" you actually may be. These are 60 minute, small-group classes taught by a Certified CrossFit Trainer. In each session you will be taught several movements and skills that will allow you to be proficient in any of our workouts and work safely to avoid injury. We will also provide feedback, give recommendations for effective progress, and discuss proper nutrition. For some people, one-on-one coaching can be the most effective way to achieve your fitness goals. If you need a customized schedule please let us know via EMAIL.
Jump into our regularly scheduled WODs!
Once you've completed Foundations, our group coaching membership prices vary depending on a client's goals and desired outcomes. We are committed to helping clients determine which membership option makes the most sense given their fitness needs.
Membership Options/rates
(High School & College Students)Police, Firemen, and military get 15% off
Drop In
$15.00Punch Card
- 12 Visit $120.00
- 20 Visit $200.00
Monthly Unlimited Individual
$125.00Monthly Unlimited Couple
$175.00Monthly Unlimited Family
$225.00Monthly Unlimited Student
$50.00What you get with any Membership
Workouts programmed and led by Certified CrossFit Trainers in a small group atmosphere
Top of the line equipment by Rogue Fitness, Advantage Fitness Products and C2 Rowers
100% Commitment to your fitness goals...we'll work as hard as you will!!
Foundation Program is required to participate in CrossFit Level 1 WOD's
4 Session Discounted Private Foundations Sessions
$60.00
can be applied to 1st month Membership
Foundations Sessions are 1 hr, small group, and include warm-up, skill training, workout, and nutrition talk.
Personal or Specialty Coaching
can be split for small groups up to 3 people
- (per hr) $45.00
Nutrition
The foundation of the CrossFit's hierarchy of development is Nutrition. Proper nutrition builds solid a molecular foundation. You cannot make up for poor nutrition with exercise.
CrossFit's nutrition prescription
Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat… Nutrition can be a touchy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness." – Coach Greg Glassman
Mobility
Mara is amazing! Very professional, thorough, and attentive. She knows exactly how to pinpoint your issue and work towards a solution for better mobility and flexibility. I've been seeing her monthly for various issues and am very pleased with the results. Sara Benefiel, CFOR Member. Mara has been working with me since she came on board at CFOR. She has been working on my mobility and occasionally sore muscles. I have been impressed with her knowledge and expertise. She is a good addition to our box.
Mara's Mobility Class -Wednesdays
Mara Duncan, with FlexFitt Health, is a soft tissue and flexibility coach. She uses a variety of movements that will enhance your mobility. Improved mobility reduces the risk of injury during an intense workout, improves rehabiliation for prior injuries and transitions to more functionality in daily activities. Come join her class being offered at the Mustang Fitness building
Wednesdays- 1 Class Only - Don't Miss It
11 AM - 11: 45 AM, There will be NO PM Classes
Cost
For individual sessions & more focus with one-on-one therapy, Contact Mara @ (574)297-1259 (She is located right here in our building), High knowledge and helped me with my shoulder after surgery! Competent in all ways and gave me back my lost trust over my shoulder! Anna-Lena Nyberg, CFOR Member
Class for CFOR Members
$5.00
can be charged from CFOR account
Class for Non-CFOR Members
$8.00Oly Classes
Trainer: Brad Apple. Wednesdays 6:00 PM to 7 PM. Saturdays 10 AM - 11 PM. Included in CFOR membership rate
Oly Lifting Class @ CFOR
Wednesdays and Saturdays.Will thoroughly focus on mechanics and technique of the weightlifting moves. Improve your strength as you learn to master these moves.
- Non-member Fee (per mo) $60.00
Young Athletes
Young Athletes Summer Program begins June 22nd
Young Athletes
Monday and Thursday @ 5:00PM - 5:30PM (Ages 7-9); @ 5:30PM - 6:15PM (Ages 10-13)
- (per month) $30.00
Testimonial
Austin Comeford- July 6, 2015
What a ride it has been! I remember my first time at the box with the wrestling team a few years ago. I was not a very large kid, but you guys made a tremendous effort to help me improve my overall physical ability and it has worked amazing wonders. I appreciate everything and I'll be sure to keep in touch.
Todd Sugg- June 25, 2015
Todd Sugg started his journey to better health, and fitness with a change in diet, and mindset. Todd began his weightloss mission when he was introduced to the Crossfit advocated "Paleo Diet." In addition he found Crossfit Oak Ridge offered him camaraderie, support, and motivation to further his goals of becoming a healthier person. CrossFit allowed him to stay dedicated to his continual progress in health and fitness. With an additional weight loss of 60 pounds within two years as a member, as everyday passes Todd marches closer and closer to his end goal.
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General Info
Hours
Monday:
5:00am - 2:00pm
4:00pm - 8:00pm
Tuesday:
5:00am - 2:00pm
4:00pm - 8:00pm
Wednesday:
5:00am - 2:00pm
4:00pm - 8:00pm
Thursday:
5:00am - 2:00pm
4:00pm - 8:00pm
Friday:
5:00am - 2:00pm
4:00pm - 8:00pm
Saturday:
8:00am - 12:00pm
Sunday:
-
About Us
We teach basic to advanced level classes that focus on functional exercise, metabolic conditioning, kettlebell training, Olympic weightlifting, power lifting, gymnastics, rowing, running and jumping. Our members come from all walks of life—they are students, athletes, small business owners, stay-at-home moms, schoolteachers, nurses, policemen, military and others.