Our Programs

Syracuse Sweat Club workouts

CrossFit Syracuse

CrossFit Syracuse is the premier CrossFit affiliate in Central New York, offering a pure blend of cardio, gymnastics and weightlifting since 2012. Our programming and gym atmosphere are designed to help everyday people safely build athleticism in adulthood. At CFS, you will discover a welcoming community, expert coaches, and your own strength.

Prior to joining classes, we introduce beginners to the fundamentals of CrossFit with two complimentary private training sessions. Experienced CrossFitters can generally integrate directly into our classes. Every time you come to class, your coach will tailor the Workout of the Day to suit your needs. There are no pre-requisites to joining!

In response to COVID-19, we have adjusted our group experience:

  • Enhanced cleaning and safety protocols – click here for our safety plan.
  • Members attend CrossFit classes 3 days per week on a staggered schedule to manage capacity restrictions and reduce exposure. Members have unlimited access to open gym and specialty classes.
  • An at-home CrossFit workout track with briefing videos is provided for your non-class days.

Rates & Billing

Membership is $150/month. When multiple family members from the same household join, the primary member’s rate is $150 and each additional family member’s rate is $100. Applies for spouses and their children with the same billing information. We do not offer any further discounts based on profession, commitment, or payment method.

Membership is always month to month with automatic renewal and billing until you cancel. We require credit/debit or checking account details for auto billing (no cash/check payments for your ease and protection). Our billing cycle is on the 1st of each month, so your first bill will be pro rated from your start date and then you will be billed on the 1st for as long as you continue your membership. We email billing reminders 5 days prior to each new month and you may simply reply to the reminder if you need to change your membership or billing information. You’ll find that we are very accommodating and easy to work with.

Get Started

To get started, contact us and share a bit about yourself! General Manager Mike Elliott will reply quickly to coordinate your on-boarding.

The Virtual Coaching Program

If you’re looking for a personalized and effective at home training program, Sweat Club Virtual Coaching is for you.

We program workouts 7 days a week on an at home fitness track. You are assigned to a designated coach, who tailors the programming track for you based on your experience level, goals, injuries/limitations, equipment, workout schedule, and preferences. Coaches and athletes communicate via a shared Google Drive folder, where client programs, coach notes, and athlete notes are stored.

We film briefing videos for every workout to demonstrate movements, provide cues, and cover a range of potential modifications that your coach may have made. All briefing videos are uploaded to our YouTube channel and embedded in our workout tracking app, SugarWOD.

After experimenting with a range of at home training models, this approach seems to most closely replicate the level of personal attention and customization that we are able to provide in the gym. We want your home workouts to be enjoyable and productive, and this model allows us to work around a wide variety of at home training conditions to maximize the experience for every athlete. Our coaches are able to do what they do best – connect with our athletes on a deep level to keep them training safely, drive results, and provide support and accountability.

Rates & Billing

Membership is $150/month. When multiple family members from the same household join, the primary member’s rate is $150 and each additional family member’s rate is $100. Applies for spouses and their children with the same billing information. We do not offer any further discounts based on profession, commitment, or payment method.

Membership is always month to month with automatic renewal and billing until you cancel. We require credit/debit or checking account details for auto billing (no cash/check payments for your ease and protection). Our billing cycle is on the 1st of each month, so your first bill will be pro rated from your start date and then you will be billed on the 1st for as long as you continue your membership. We email billing reminders 5 days prior to each new month and you may simply reply to the reminder if you need to change your membership or billing information. You’ll find that we are very accommodating and easy to work with.

Get Started

To get started, contact us and share a bit about yourself! General Manager Mike Elliott will reply quickly to coordinate your on-boarding.

Personal Training

Our robust personal training program serves a large and diverse client base. If you are looking for the accountability, precisely customized programming, and real time feedback that comes with one on one sessions, we’ve got you covered.

Our personal training studio is open for business and our space and equipment have been organized to ensure 8’+ of social distancing at all times. Not ready to train in studio? We also offer outdoor, virtual, or in home* sessions.

*In-home training available within a 10 mile radius from Syracuse Sweat Club, additional travel fees apply.

Rates & Billing

Syracuse Sweat Club membership is NOT required for personal training clients. Personal training is billed by the session to a payment method on file, rates are below.

30 Minutes – $45

45 Minutes – $60

60 Minutes – $70

Get Started

Contact General Manager Mike Elliott with some information about your background and goals, and he will connect you with a personal trainer.

FoodRX

We all know that exercise is only part of the equation in achieving fitness, health and body composition goals. No matter how dialed in your exercise routine may be, without an effective nutrition system to support it, you will never reap the full rewards of your hard work. Food is more than just the fuel we use to run on. Every food decision we make sends a message to our body. These messages give us an opportunity to direct, shape, and remake our health, well-being, body composition and performance. With so much information available, navigating food decisions can be very challenging. Whether you are brand new and looking to simply clean up your diet, or are a seasoned athlete that wants to take the way you look and perform to the next level, our nutrition coaching program addresses the needs of each individual client.

FoodRx is the official nutrition program at CrossFit Syracuse. It is an ongoing, uninterrupted commitment to nutrition. We have a community of peers and staff that provide support and accountability. With each client, we provide a highly customized and moderate approach that prioritizes health and is rooted in dietary periodization. We establish a carefully selected set of protocols and tools to optimize your experience and help you succeed.

1:1 Nutrition Coaching — $200/month
*CFS group membership is not required and this membership type can be done remotely.

Included in membership:

  • Weekly scheduled appointment in the format of INBODY+CONSULT or PHONE CALL
  • Customized metrics and protocols best suited for your goals and preferences
  • MyFitnessPal app and macro-based plan prescription, if applicable
  • Online FoodRx community
  • Complete access to Coach Tracy Tucker via text and email
To schedule a free phone call appointment with Coach Tracy to learn more about FoodRx click here!

The InBody 270

We are proud to offer our community an incredible medical grade machine that will allow you to truly understand your body. The InBody provides precise and meaningful statistics measuring whole body and segmental body composition. This tool will give you the power to properly lose weight, gain strength, and identify and track imbalances, injuries, and risks for injury.

Schedule a scan with Nutrition Coach Tracy Tucker and she’ll guide you through proper scan procedure for most accurate results. Open to CrossFit Syracuse members, personal training clients, and anyone in the community who is serious about making real progress with fitness or weight loss. Cost is $15/scan or click here to purchase a punch card – 3 scans for $40 or 10 scans for $100. Scans available by appointment, or during our walk in session from 8-9am on the first Saturday or every month. Contact tracy@crossfitsyracuse.com or book an appointment with her here today!

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