CROSSFIT

 

COMMUNITY-DRIVEN GROUP CLASSES

Our CrossFit group classes are motivational, supportive, and most of all fun! Every class is led by a coach who will walk you through the warm-up, a strength or skill session, and the workout of the day (the WOD).

CrossFit group classes are great because you don’t have to figure out what you are going to do when you walk into the gym that day. We handle that for you! Each day is different, focusing on helping you to meet your goals.

Movements are infinitely scalable, which means that we can modify any movement to your skill and fitness level. Can’t do a push-up? Don’t worry! We can help you find an appropriate movement to replace it. Not ready for pull-ups? That’s okay! We can replace that movement with something else. We are here to help you succeed!

WHAT IS CROSSFIT?

CrossFit is the principal strength and conditioning program for many division 1 sports programs, military units, police academies and Olympic athletes. The methodology is built around constantly varied functional movements done at high intensity, and combines cardiovascular activities, weightlifting, and gymnastics in as many ways as possible.

While CrossFit serves many elite training programs, it is designed for universal scalability and is ideal for everyone from grandmothers to professional athletes.

 

THE DEFINITION OF FITNESS

We define fitness as increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (force, distance, and time). Life is unpredictable (much more so than sport) so real world fitness must be broad and not specialized, both in terms of duration and type of effort (time and modal domains).

The magic is in the movements. All of CrossFit’s workouts are based on functional movements. These are the core movements of life, found everywhere, and built naturally into our DNA. They move the largest loads the longest distances so they are ideal for maximizing the amount of work done in the shortest time (intensity).

By employing a constantly varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to dramatic gains in fitness. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort.

Courtesy of CrossFit, Inc

STRENGTH AND FITNESS

CrossFit is a general strength and conditioning program for all people of differing fitness levels. It will transform the way you think about health and fitness. It is different, effective and addictive. The exercises are based on functional movements, movements that humans were designed to do. We lift, squat, press, run, jump, push, pull and throw. The training involves an appropriate level of high intensity and variety. You will push past previous held thresholds. You will surprise yourself in your accomplishments. The results will be apparent as our training is evidence based to show your improvements. We have coaches and we consider you an athlete. We train in a team atmosphere where accomplishments are celebrated. The workouts are time or task oriented. The first person to finish is congratulated and the last is usually cheered on like a hero! By far the best part of the gym is the people and their success stories. Just ask anyone of our members about their story. We are truly Building a Fit Community.

FUNCTIONAL

Functional movements are ones that replicate real life or sport. Everyday you squat down, lift something up or press something overhead. We practice and train these movements using proper form and sequencing. We do not do isolation or bodybuilding movements. We don’t do upper body or do lower body! When is the last time you did an arm curl to help you accomplish something in your everyday life? How about a seated leg extension on a machine? There is nothing wrong with these exercises but they are not functional. We want you to be more capable for your everyday activities.

CONSTANTLY VARIED

Being generally fit mean being capable across varying time and domains. Imagine the difference between a marathon runner and a power lifter. Both are good at their sports. Let’s say they are more proficient than over 95% of the general population in their specific sport. At the same time we could also assume they are not proficient at the others’ sport because they are so specialized. Crossfit specializes in not specializing. We want 80%er’s. Our goal is for you to be more proficient than 80% of the population in a wide array of training modalities. Crossfit’s definition of general fitness includes 10 fitness domains: strength, flexibility, endurance, stamina, speed, power, agility, balance, coordination and accuracy. In order to be good at all areas, variety is a must. We have a new workout everyday. Our whiteboards are erased the night before and the next day we write up a new daily WOD (workout of the day). The sets, reps, time, exercises constantly change to stress your body and mind in different ways.

INTENSITY

How much work can you do in a specific amount of time? Increasing your output of work over a specific time period will result in an increase in fitness levels.  That is intensity. Being able to increase work load is relative to your fitness level. Intensity and power output are the variables most commonly associated with optimizing favorable results. Whatever benefits you want from exercise is comes faster with intensity. It’s not necessarily volume or duration. Do more work in less time and you will get fitter, faster. There are also pitfalls associated with high intense training. Our certified trainers will guide you through the WODs.  We focus on proper form and technique while going at a pace that will challenge but not overwhelm.  This is a critical component of our training.

*We offer a 10% discount for active duty military
*All memberships are 4 weeks long and automatically renew every 4 weeks
*A two-week notification via email  is required for any changes to memberships (hold, upgrade, downgrade, cancellations)

HOW DO I GET STARTED?

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INTRODUCTORY TRAINING SESSION

Evaluate your fitness and lifestyle goals. Are your actions leading you towards achieving these goals? If not, we can help! Your first training session is an opportunity for us to meet, discuss your goals, and create a roadmap for your future.

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FOUNDATION CLASSES

At the end of Introductory Session, you can sign up and become a member. You will learn about our Foundation Classes. These classes are an On-Ramp to the group classes and are mandatory for new members. This will help get you ready for your next steps!

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GROUP CLASSES

After Foundations, you will have access to any of the adult classes on our calendar. We will guide you regarding appropriate equipment, weights, and modifications according to your individual abilities. Our classes fun and community-centered!