Classes

We offer classes for every level, and each class is capped at 22 people so everyone can get the individual attention they need. All classes are first-come, first-served, so please show up 5-10 minutes early. 

 

Drop In Policy
Members of out-of-town CrossFit affiliates are welcome to drop in to any of our normally scheduled group coaching sessions for $25 per visit! The joy of CrossFit has always been in the community of amazing individuals, and we never want to lose sight of that. If you would like to stay for multiple days or weeks, give us a call or email and we’ll get you situated with a temporary membership.

Open Gym Policy
Kong CrossFit is an all-coaching facility. We have a staff of expert coaches and want all of our members and visitors to benefit from them. Accordingly, we offer one, coached Open Gym session – for members only – the last Sunday of the month. Open Gym is not otherwise offered and we encourage all members and guests to join one of our regularly scheduled group coaching sessions.

 

CrossFit

Norwalk
Daily

Shelton
Daily

60 minute classes that incorporate high intensity interval training and a variety of movements including complex gymnastics and weightlifting. To learn more about CrossFit, click here.


On-Ramp - Introduction to CrossFit

Norwalk
630pm - 730pm T,Th,F. Private Sessions Available. 

Shelton
630pm - 730pm M,Tu,Th. Private Sessions Available. 

The On-Ramp program is designed to set you up for success prior to entering our general classes. To learn more about On-Ramp and getting started, click here

 

Barbell Club

Norwalk
630pm – 730pm Wed, 530am - 630am Th, 10am - 11am Sun

Shelton
630pm – 730pm Wed, 500am - 600am Th, 10am - 11am Sun

Our Olympic Lifting and Strength Development Club, which offers both beginner and advanced options.

Competition Team

Norwalk
600am - 730am Mon, Tue, Wed, Fri

Shelton
530pm - 700pm Mon, Tue, Wed, Fri

The sport of fitness is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Develop the skills necessary to compete in the sport of fitness.

Gymnastics Club

Norwalk
530pm - 630pm Friday

Shelton
Not presently offered

For adult beginners and intermediates alike, this class will teach you the basics of gymnastics and help you build the strength you need to hold proper balance.

 

Six Week Weight Loss Challenge

Norwalk
Seasonal Schedule. Please contact us. 

Shelton
Seasonal Schedule. Please contact us. 

The Six Week Challenge was created to show what’s possible in 6 weeks when the right people get the right coaching, meal plan and support. 

Personal Training

Norwalk
Any Time 5am - 830pm.

Shelton
Any Time 5am - 800pm.

Work with a coach to identify and clarify your fitness goals, assess your movement, and design a program to enable you to achieve your health and fitness goals as quickly as possible.

Kong Kids

Norwalk
Not Presently Offered

Shelton
530pm – 630pm Wed,10am - 11am Sun

In a group setting, children participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded athletes. During class, movements are modified for each athlete so that they are appropriately challenging yet age and development minded.