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You’ll be participating in group classes utilizing the CrossFit methodologies outlined below.
Constantly Varied - Something different every day! By exposing the body to varying time domains and movements, we are able to keep workouts both challenging, and effective.
Functional Movements - Largely compound (multi-joint) in nature, most of the movements we do have real-life benefit and application (deadlifting, squatting, pressing, pulling, etc. are all movements that life demands of us every day).
High Intensity - This is the magic pill if there ever was one and CrossFit does it better than any other program out there. There is no getting around the fact that if you want to improve, you need to work hard. Once good technique is dialed in and consistent, intensity is the final piece of the puzzle and it's what makes our program so effective!
Note: Intensity is relative and scalable based on both the physical and mental tolerances of the individual, and there is a limit! We don't want you pushing so hard that you get sick or remain sore for weeks at a time :)
Workouts can be adjusted in weight, intensity, and certain mechanics to scale to the experience and fitness levels of any individual, be it a total fitness beginner or elite competitive CrossFitter. This is the reason our methodology gets acclaim from military personnel, professional athletes, soccer Moms, Dads, and grandparents alike.
All of our CrossFit Classes are coach-led and follow a planned progression roughly 60 minutes in duration and follow this basic structure:
1. Whiteboard brief: We start class promptly and on time and take the first 3-4 minutes to talk through what the next hour will look like. Workout structure, movements being performed, how it should feel, what it should look like, etc. are all discussed with time for questions afterwards
2. General warm-up: A few minutes are spend as a group, gradually raising core body temperature and getting you ready for exercise
3. Specific warm-up: Once the body is warm, we transition into workout-specific movements, progressively building up to the weights/movements that will actually be done in the workout. This will always involve coach-led progressions with time & space left to ensure every members technique has been evaluated to be correct and safe.
4. Workout: As mentioned above, CrossFit is constantly varied! Sometimes the workout will be more of a sprint, lasting only a few minutes, other times it will be a longer 30+ minute effort. Sometimes it will just be a "heavy day" involving just weightlifting with plenty of rest, and other days it will focus on straight up cardio with a run, row or bike. Regardless of the workout, class will always go as a group. This helps build camaraderie among classmates as well as helps our trainers ensure everyone is getting a great workout!
5. Cooldown: Hi-fives, catch your breath, clean up and log your score! Depending on the workout, a few minutes will be left to stretch, foam roll, do some bonus accessory work, or simply allow the body temperature to "cool down" and return back to normal.
All throughout this hour, a certified coach will be there to guide you through minute 1 to minute 60, providing guidance, correction and encouragement throughout.
CrossFit: Mon-Fri 5:30am, 6:30am, 9:15am, Noon, 5pm, 6pm
Sat 10:30am
Open gym: Mon-Fri 10am-Noon, Tues/Thurs 3:30-5pm, Mon, Wed, Fri 4-5pm
Youth Sports Performance: Mon/Wed/Fri 3pm
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