CrossFit for Newbies


Sheepdog CrossFit is always looking to add to its Port Coquitlam CrossFit community’s family and new members are always welcome.

Anyone interested in joining starts with a FREE 1-on-1 coaching session where CrossFit basics are explained. During this initial one-on-one session, Sheepdog performs an assessment of your current fitness and mobility levels. As well, we put you through a basic CrossFit workout so you can get a taste of what the entire experience is all about.

From there, if you wish to continue, our “Newbie” program includes four (4) additional 1-on-1 coaching sessions. During this introductory period, your coach will introduce the basic CrossFit movements that you will use in a typical CrossFit class. This introduction is a very important part of the CrossFit induction, as the coach will demonstrate safe and efficient movement that will become the solid foundation for your fitness transformation to be built on.

Your 1:1 coaching sessions will teach you how you can scale various movements to your abilities. This will allow you to modify any workouts (WODs) to accommodate any current mobility, injury or fitness restrictions. The introductory coaching sessions include mobility exercises, strength movements and beginner CrossFit workouts similar to what you will encounter during your regular classes.

Sheepdog’s Newbie program also includes a “coach assisted” group class where your coach will introduce you to the group as well as workout with you. You’ll be walked through the class and all its dynamics so you are eased into the environment and transitioned smoothly.

The Newbie program also includes your first month of group classes for free as part of the package price. These unlimited classes also include access to our on-site ROMWOD programming, which is offered to all our Sheepdog members as part of their fitness subscription.

Sheepdog’s Newbie program costs $300.00 plus taxes. This represents a great value as regular 1-on-1 coaching sessions are $70 per hour and our Unlimited program fee is $145.00 per months so it’s an amazingly good deal, saving you $125.00 and getting you fast-tracked on the road to fitness.

The next thing we need to do is to have you come in and try a free session with a Sheepdog coach. The button you need to push is conveniently located all over the site – see you soon!


Benefits

Free 1:1 Class and Fitness Assessment
Four (4) additional 1:1 Coaching Sessions
One (1) Coach Assited group Class
Free First month of Unlimited Classes
Free ROMWOD programming


Let’s do this!

Push the button.

Class Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
5:00 am
5:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
6:00 am
6:30 am
Adult CrossFit
6:30 am
7:30 am
Adult CrossFit
6:30 am
7:30 am
7:00 am
8:30 am
Kids Crossfit
8:30 am
9:00 am
9:00 am
Teen CrossFit
9:00 am
10:00 am
9:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
10:00 am
Adult CrossFit
10:00 am
11:00 am
Adult CrossFit
10:00 am
11:00 am
10:30 am
12:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
12:30 pm
4:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
5:00 pm
5:30 pm
Adult CrossFit
5:30 pm
6:30 pm
Kids Crossfit
5:30 pm
6:15 pm

Adult CrossFit
5:30 pm
6:30 pm
Adult CrossFit
5:30 pm
6:30 pm
Teen CrossFit
5:30 pm
6:30 pm
Adult CrossFit
5:30 pm
6:30 pm
6:00 pm

Monday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Tuesday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    6:30 am - 7:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • 5:30 pm - 6:15 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Wednesday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Thursday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    6:30 am - 7:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • 5:30 pm - 6:30 pm

Friday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Saturday

Sunday

  • Adult CrossFit
    10:00 am - 11:00 am
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
Adult CrossFit
4:45 am
5:30 am
5:00 am
5:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
Adult CrossFit
5:30 am
6:30 am
6:00 am
6:30 am
Adult CrossFit
6:30 am
7:30 am
Adult CrossFit
6:30 am
7:30 am
7:00 am
9:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
Adult CrossFit
9:30 am
10:30 am
10:00 am
Adult CrossFit
10:00 am
11:00 am
Adult CrossFit
10:00 am
11:00 am
10:30 am
12:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
Adult CrossFit
12:00 pm
1:00 pm
12:30 pm
4:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
Adult CrossFit
4:30 pm
5:30 pm
5:00 pm
5:30 pm
Adult CrossFit
5:30 pm
6:30 pm
Adult CrossFit
5:30 pm
6:30 pm
Adult CrossFit
5:30 pm
6:30 pm
Adult CrossFit
5:30 pm
6:30 pm
6:00 pm

Monday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Tuesday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    6:30 am - 7:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Wednesday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Thursday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    6:30 am - 7:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm

Friday

  • Adult CrossFit
    4:45 am - 5:30 am
  • Adult CrossFit
    5:30 am - 6:30 am
  • Adult CrossFit
    9:30 am - 10:30 am
  • Adult CrossFit
    12:00 pm - 1:00 pm
  • Adult CrossFit
    4:30 pm - 5:30 pm
  • Adult CrossFit
    5:30 pm - 6:30 pm

Saturday

  • Adult CrossFit
    10:00 am - 11:00 am

Sunday

  • Adult CrossFit
    10:00 am - 11:00 am
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9:00 am
Teen CrossFit
9:00 am
10:00 am
9:30 am
5:30 pm
Teen CrossFit
5:30 pm
6:30 pm
6:00 pm

Thursday

Saturday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8:30 am
Kids Crossfit
8:30 am
9:00 am
5:30 pm
Kids Crossfit
5:30 pm
6:15 pm
6:00 pm

Tuesday

Saturday

No classes available!