Services

Personal Training

Rocky Lake offers a range of Personal Training options.  Whether you prefer to work 1On1 with your coach or share the time with a friend or family member, personal training will get you the results you want.  Each session is tailored to meet your needs and improve your level of fitness.

 

 

Personal training is flexible. We not only work around your schedule, but we customize it to fit your schedule and liftstyle. We offer one-on-one and small group programs that are cost effective and custom designed to work for you.

 

If you are looking for more information on Personal Training Click HERE to get started!

Functional Movement Screen and Fitness Consultation

FREE!

1 Hour

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Services

CrossFit

Rocky Lake Memberships offer the best value possible for the services that you receive. These services include:

  • One Crossfit Instructed class per day
  • One Weightlifting session per day with a Catalst Athletics Certified Coach
  • Unlimited access to open gym times
  • 15% discount on personal training

Membership Options:

  • 2X Per Week - $39+hst bi-weekly
  • 3X Per Week - $49+hst bi-weekly
  • Unlimited - $59+hst bi-weekly

Punch Cards (10X):

  • Punch Pass (10 sessions) - $140+hst

Are you visiting Nova Scotia?

Fitness Enthusiasts are welcome at Rocky Lake!  We’d love to have you stop by.   Please email us (info@rockylakecrossit.com) and let us know when you’ll be in town. Drop-Ins are $10 and you can participate in a group CrossFit class or come in for Open Gym.  If this is your first time to Rocky Lake, you can choose to purchase one of our T-shirts and we’ll waive the visitor fee. Please arrive 15 minutes prior to class to sign waivers and get signed in.

Functional Movement Screen and Fitness Consultation

FREE!

1 Hour

Get Started!

Services

Olympic Lifting

Rocky Lake is home to most of the best Weightlifters in the province.  They choose to train here for two reasons.  Our coaches are the best in the province and we create an atmostphere that produces results.  

Our programming focuses on snatch, clean and jerk along with weightlifting-specific strength and accessory exercises.  Whether you are just looking for a few technique pointers or want to train full-time in the sport, our combination of coaches and and facilities are the best you will find in the province!  

Program:

  • Programming and training up to 6 days/week 
  • 'Learn To Lift' classes and special clinics to introduce new participants to the sport
  • Qualified Olympic Weighlifting coaches (Catalyst Athletics, NCCP, CrossFit)

Facilities:

  • 8 lifting platforms
  • Men's and Women's bearing barbells (werksan, pendlay, vulcan)
  • kilogram training and competition plates

Schedule:

Over 40 training hours a week available to athletes! 

  • Monday // 8:15AM - 12:00AM, 4: 15PM - 8:30PM
  • Tuesday // 8:15AM - 12:00AM, 4: 15PM - 8:30PM
  • Wednesday // 8:15AM - 12:00AM, 4: 15PM - 8:30PM
  • Thursday // 8:15AM - 12:00AM, 4: 15PM - 8:30PM
  • Friday // 8:15AM - 12:00AM, 4: 15PM - 8:30PM
  • Saturday // 10:00AM - 12:00AM
  • Sunday // No times available

Functional Movement Screen and Fitness Consultation

FREE!

1 Hour

Get Started!

Services

At Rocky Lake CrossFit safety is number one which is why all members are required to take our Fundamentals program.

Rocky Lake Fundamentals

Rocky Lake Fundamentals will prepare you to reach your highest possible level of fitness. Based on your FREE Functional Movement Screen and Fitness Consultation, you will register for 4, 8, or 20 - 1On1 Fundamentals sessions. Our primary goal is to introduce you to some brand new skills and movements and teach you to perform them safely and confidently. This is a challenging but rewarding step. Once you’ve gotten the hang of it, you’ll be ready to enter our group CrossFit classes.​

CrossFit

CrossFit is about preparing your body for any physical task you may encounter.  We use programming that consists of constantly varied, functional movements performed at a high intensity.

Functional movements are the movements you use every single day. Weighted deadlifts are picking up a child. Weighted squats are bending while holding a grocery bag to pick up that shiny quarter that someone dropped. We are all about functional conditioning that will make our lives easier. CrossFit differs from traditional fitness. While traditional clubs provide muscle conditioning exercises, the patterns of movement are not natural movements that you use in everyday life. In CrossFit, movements are constantly varied to reflect movments that naturally occur.

Barbell Club (Olympic Weightlifting)

Some of Nova Scotia's top-ranked Senior and Junior Olympic Weightlifting athletes are proud to call Rocky Lake home!

Rocky Lake Crossfit is pleased to offer coaching in Olympic Weightlifting for both recreational and competitive athletes. Programming focuses exclusively on snatch, clean and jerk along with weightlifting-specific strength and accessory exercises. Whether you are just looking for a few technique pointers or want to train full-time in the sport, our combination of coaches and and facilities are the best you will find in the province!

Program:

  • Programming and training up to 6 days/week 
  • 'Learn To Lift' classes and special clinics to introduce new participants to the sport
  • Qualified Olympic Weighlifting coaches (Catalyst Athletics, NCCP, CrossFit)

Facilities:

  • 8 lifting platforms
  • Men's and Women's bearing barbells (werksan, pendlay, vulcan)
  • kilogram training and competition plates

Mobility Classes

Our mobility classes are designed to help you improve your body's mechanics and provide the tools to perform basic maintenance on yourself.

Personal Training

Whether you have reached a plateau, need a little more personal attention in a particular area or you prefer to work one-on-one, we have a plan that will work for you.

Personal training is flexible. We not only work around your schedule, but we customize it to fit your schedule and liftstyle. We offer one-on-one and small group programs that are cost effective and custom designed to work for you.

Individual Rates
Hour long Sessions:

  • 1×1 hour session = $30+tax
  • 5×1 hour sessions = $142.5+tax ($28.5+tax/session)
  • 10×1 hour sessions = $270+tax ($27+tax/session)
  • 20×1 hour sessions = $480+tax ($24+tax/session)

*All personal training packages must be paid for in advance*

Micro Clinics

We offer a number of clinics throughout the year to help get our members up to speed when it come to the different modalities: Metabolic Conditioning, Weightlifting and Gymnastics.  

Keep your eyes peeled for the next great opportuntiy to participate in a clinic! 

Nutrition Coaching Program

Nutrition Coaching – is for everyone trying to improve overall health, or gain an edge on the competition in their sport. Our coaches will work with members to provide an intelligent, innovative and realistic approach to nutrition and lifestyle changes.

 

Evaluation & Assessment $20+hst (1 Evaluation or 1 Review):

Evaluation

  • Comprehensive nutrition and health assessment
  • Recommendations and goal setting
  • A personalized nutrition program designed to meet your individual goals

Review (30 days after evalution)

  • Continual monitoring and evaluation of progress
  • Ongoing support
  • Review and adjustment of goals
  • Modification of nutrition program

*All rates are subject to HST

Functional Movement Screen and Fitness Consultation

FREE!

1 Hour

Get Started!

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