課程項目 Training Classes
Hongtai CrossFit 目前提供以下課程：
Hongtai CrossFit currently offers the following different kinds of training classes:
體驗課程 TRIAL CLASSES
我們的體驗課程是專門為一些沒有接觸過CrossFit，但想在開始基礎課程之前嘗試CrossFit運動的人設計。體驗課程就像我們一般CrossFit課程一樣，由傳統的CrossFit方法運動，即“高強度執行的不斷變化的動作” （此課程不包含槓鈴項目）。每個班級訓練將會是由基本體操和健美運動以及間接調節和力量相結合。體驗課程，第一次不收費，之後為每次NT 500 / class。每人最多可以體驗3次。每人最多可以體驗3次。
Our Trial Classes are designed for those who have no previous CrossFit experience but would like to try a few CrossFit classes before beginning the Foundations Course. Trial classes are structured just like our regular CrossFit classes and are driven by the traditional CrossFit methodology of “constantly varied functional movements executed at high intensity” – minus the heavy barbells. Each class will combine basic gymnastics and calisthenics movements with interval conditioning and strength training. The first trial class is free, and each class after that is 500 NTD. A maximum of 3 trial classes are allowed per person.
基礎訓練課程 FOUNDATIONS COURSE
此為一對一教學課程，教導CrossFit各式基礎動作並引導你更了解CrossFit。此課程適合沒有任何CrossFit經驗而想嘗試CrossFit的人。完成基礎訓練課程後，即符合《CrossFit課程》資格。此課程總共6堂課，每堂1小時，費用：NT6,000元。申請《CrossFit基礎訓練課程》的學員們，報名時須一次性繳清會員費用。當完成6堂《CrossFit基礎訓練課程》後如報名《CrossFit會員》將會獲得NT2,000的折扣。
A one-on-one class with a CrossFit trainer to teach the 9 foundational movements of CrossFit in addition to other fundamental CrossFit movements. The Foundations Course consists of six one-hour sessions with a trainer. Foundations classes are structured just like our regular CrossFit classes and are driven by the traditional CrossFit methodology of “constantly varied functional movements executed at high intensity.” The Foundations Course is required for anyone new to CrossFit before they may sign up for regular CrossFit classes. The course consists of six 1-hour sessions and is open to everyone. The fee is 6,000 NTD and must be paid in full before starting the first class. After successful completion of the Foundations Course, 2,000 NTD of the 6,000 NTD course fee can be applied towards the purchase of an unlimited membership.
CROSSFIT CLASS
CrossFit是一項核心力量和適應性練習結合的訓練體系。我們設計整套訓練計劃的初衷是為了盡可能全面的激發適應性反應。CrossFit絕不是一項強調單一專項的訓練，它致力於優化人體處於強健狀態下被廣泛接受的十項體能素質。這十項體能素質分別是心肺耐力、肌耐力、力量、柔韌性、爆發力、速度、協調性、靈活性、平衡性和準確性。
一堂課程限制 9 名會員，每堂課將會有一名或多名CrossFit教練同時授課，以確保安全以及姿勢導正。報名前須知：如果你從未擁有CrossFit經驗，在報名《CrossFit課程》前，必須先完成《CrossFit基礎訓練課程》，才能加入《CrossFit課程》。
Our regular group CrossFit Class that combines elements of weightlifting, gymnastics, and metabolic conditioning. Workouts change every day. The purpose of each workout is meant to challenge and optimize the 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Class size is limited to 9 athletes per class, and all classes are taught by one or more CrossFit trainers. All members who are new to CrossFit must first complete the Foundations Course before they can sign up for regular CrossFit classes. CrossFit Classes are only available to members with Unlimited Memberships and Weekend Warrior Memberships.
CROSSFIT CONDITIONING CLASS
CrossFit Conditioning 課程是高強度訓練，融合了舉重所需的力量，體操和新陳代謝調節等快節奏的功能性運動，以增強心肺和肌耐力。結構類似於我們的CrossFit課程，同樣藉由CrossFit的運動原理編排課程，即“高強度執行的不斷變化的功能運動”，只是課程中不會使用槓鈴。無論您只是想要減少體脂肪的初學者還是希望提高心肺功能表現的運動員，CrossFit Conditioning 課程都會讓您的耐力、速度和力量，在不知不覺中成長！
CrossFit Conditioning Classes are high-intensity workouts that blend fast-paced functional movements from weightlifting, gymnastics, and metabolic conditioning to build strength, power, and stamina. Classes are structured like our regular CrossFit classes and are driven by the traditional CrossFit methodology of “constantly varied functional movements executed at high intensity” – minus the heavy barbells. Whether you’re a beginner athlete trying to lose a little fat or an advanced athlete wanting to improve your cardiovascular performance, CrossFit Conditioning class will push you to reach new levels of endurance, speed, and strength. CrossFit Conditioning Classes are available to members with Unlimited Memberships and Off-Peak Memberships.
奧林匹克舉重專業課程 OLYMPIC WEIGHTLIFTING SPECIALTY COURSE
我們的奧林匹克舉重專業課程是一個為期6週的專業課程，課程內容為兩項奧運舉重運動：挺舉和抓舉。 每期為六週的課程，每週上課2次，共12堂課，只要NT4,500元。奧林匹克舉重專業課程僅限Hongtai的會員報名參加，課堂最多可容納6名會員。 想參加的Hongtai會員請告知教練或是員工，以替自己預約舉重課程的位置。
Our Olympic Weightlifting Speciality Course is a 6-week speciality course cycle designed to teach and improve the two Olympic weightlifting movements: the clean & jerk and the snatch. The course cycle consists of 2 classes per week for a total of 12 classes and currently requires an additional membership fee of 4,500 NT for the whole course cycle. The Olympic Weightlifting Specialty Course is limited to Hongtai members with unlimited memberships and can only accommodate 6 members per course cycle. We will create a sign up and wait list to allow members to reserve a place in upcoming course cycles.
奧林匹克舉重進階班 Olympic Weightlifting Veterans SPECIALTY Class
奧林匹克舉重進階班將在每週一晚上8點-9點上課，只有上過TJ的舉重基礎班的月費會員可以選購參加！在這堂課程中，TJ會針對每個學生的問題做指導，並讓你們的抓舉、挺舉可以更進步！每堂課大約60分鐘，預約上課前需要先購買點數卡。一張點數卡4000元，可以上10次課。每堂課最多8人同時上課！
Our Olympic Weightlifting Veterans class is from 9:00~10:00pm on Monday nights and is available to regular Hongtai members who have already completed Coach TJ’s 6-week Olympic Weightlifting Introduction Course. The Veterans Class is an opportunity to develop your Olympic Weightlifting skills further by getting feedback from TJ on the snatch and clean and jerk movements learned in the Introduction course. Each class is 60 minutes and requires a Veterans punch card membership, which costs NT 4,000 for 10 classes. Each class will be limited to 8 members.
一對一訓練課程 1-ON-1 COACHING
一般CrossFit團課在設計上會盡量滿足多數人的需求，我們同時也提供個人的一對一訓練服務，教練將評估你的體適能、目標、缺陷進行優化，你的專屬教練將會替你設計及評估出最適合你的健身方式，強化你各領域的體能素質，將在最短的時間內達到你所要求的目標及效果。
While our group CrossFit classes are designed to meet the needs of our large and varied community, 1-on-1 coaching is an effective and efficient way to achieve your individual fitness goals. Your coach will work with you to identify and clarify your goals, assess your movement, and design a program specifically targeted at improving your deficiencies and optimizing your strengths, thereby enabling you to achieve your goals as quickly as possible.
團體包班 PRIVATE GROUP CLASSES
我們的團體包班是將基本體操和健美運動以及間歇訓練和力量訓練相結合的課程。 團體包班就像我們一般CrossFit課程一樣，由傳統的CrossFit方法運動，即“高強度執行的不斷變化的動作” （此課程不包含槓鈴項目）。團體包班的教練將確定每個組的特定健身目標，評估他們的狀況，並制定訓練計劃以滿足他們的需求。團體包班課程每小時NT 3,000，最多可容納6人。我們將會在Open Gym 時間安排訓練課程（請參考時間表）。團體包班人數安排最少1人，最多6人，同時要求要在約定的時間到場上課。 請與Hongtai教練預約，討論課程安排及簽約。
Our Private Group Classes combine basic gymnastics and calisthenics movements with interval conditioning and strength training. Classes are structured like our regular CrossFit classes and are driven by the traditional CrossFit methodology of “constantly varied functional movements executed at high intensity” – minus the heavy barbells. Our coaches will identify each group’s specific fitness goals, assess their current fitness capacity, and design a custom-tailored program to meet their needs. Private Group Classes are NT 3,000 for each one-hour class session and can accommodate a maximum of 6 people. Classes can be scheduled during existing Open Gym hours (see schedule). Private Group Classes can be scheduled for any number of classes but require a commitment for the duration of the schedule. Please arrange an appointment with a Hongtai coach to discuss scheduling and your schedule contract.
