CLASS SCHEDULE

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HERE IS YOUR WEEKLY CROSSFIT CLASS SCHEDULE AT A GLANCE

NOTE:

◆ More classes will be added in the future as needed. If there is a class time you would like to see, please let us know.
◆ Classes run approx 45 min to 1 hour from posted times and include; Warm-up, Skills/Strength, WOD and Mobility.
◆ Classes may vary during holidays. Check News and Events, Facebook, Twitter, or give us a Call.

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CLASS DESCRIPTIONS:

Warm-up
At CrossFit Code Red our warm-up is designed to familiarize any athlete, beginner or advanced with each movement used in the ‘Workout Of the Day” (WOD). Our coaches will demonstrate and systematically guide you through every movement, technique, and scaled regression, until a proper level of understanding and technical proficiency is achieved. After a complete breakdown of the movements, you will begin a short 10-15 min warm-up where you will actually perform each of the movements while our coaches walk around and make any corrections to the movements or weight due to varying ability levels or injuries. After the warm-up you will have a complete understanding of the workout, how to train safely and remain injury free while developing confidence through mastery of skills, and optimized efficiency, allowing for greater performance overall in your workout!

Skills/Strength
Skills and strength are incorporated into the classes either before, after, or sometimes both. Skills focus on improving your technique, efficiency and areas that need mastering. Strength focuses on improving weight and technique on any Olympic lift or strength movement.

WOD
“WOD” stands for (Workout Of the Day). This is the workout your coach will have prepared for you when you come to class. Sometimes we tell you, sometimes we don’t. These workouts change every day so you will never get bored doing the same workout twice.

CrossFit
CrossFit classes are for anyone, beginner to advanced. Beginners will start with a more focused approach to technique and development by limiting many technical lifts until a proper level of understanding is achieved. Beyond that, scaled regression of any given movement is prescribed until the athlete (beginner or advanced) finds his or her ability level commensurate. The workouts are completely scalable and designed to push you to your own ability.

Mobility
Every day we focus on Mobility and SMR (Self Myofascial Release) either before the workout, after or sometimes both. Doing this will help build the mobility needed for the movements and help the body remain injury free.

OTHER CLASSES:
CrossFit Endurance, Nutrition, Kettlebell, Power lifting and Olympic weight lifting and classes are incorporated into the schedule and will be posted as they come up. These classes follow the same structure as regular CrossFit classes; however they will include a more focused approach.

CrossFit Endurance
Every week will alternate through different styles of training to help you with all your running needs. CrossFit Endurance, Long Distance, Trail and Obstacle. Every Sunday morning at 9am at the gym. Location and times may vary depending on the training. The runs will be coordinated and paced at each individual’s ability level so no matter how good you are at running, we will get you better!

• CrossFit Endurance will focus on running technique, speed, agility, and endurance
• Long distance will focus on the physical and mental preparation for longer distance runs
• Trail will focus on running trails and hills
• Obstacle will focus on training the body and mind in all areas for speed, agility, long distance, trail, and skill development for many common obstacles found in today’s obstacle races

Nutrition
We host a variety of nutrition classes and challenges where we discuss Real Food, Paleo, Zone and Take Shape For Life diets. Our philosophy is giving you the tools you need to change the way you eat. Remember, a diet is simply a lifestyle choice in eating good quality real food in hopes of controlling gene expression and hormonal balance to give you the longer and better life. This can only be done by eating “REAL FOOD”.

Kettlebell
In the CrossFit world most athletes are vaguely familiar with the kettlebell as part of a WOD as their main exposure coming in the form of swings or other very basic movements. CrossFit utilizes kettlebells as a small part of its fitness prescription because of the functional applications, and likeness to a tool or work implement, thereby satisfying the requirements of broad and general functionality imposed by the system’s principles.

Any athlete could be extremely well served by using kettlebells as their sole means of training, and would likely never be the worse for it. Those who have used kettlebells report exponentially greater gains in functional strength, speed, and flexibility. Kettlebell training relies heavily on universal primitive motor recruitment patterns, and tends to recruit a host of stabilizer muscles as well as large muscle groups when performed correctly.

While athletic dividends are highly paid through even moderate use of kettle bells, incidents of injury tend to be rather low. The basic movements are generally safe and intuitive enough for even the most pronounced beginner to master easily within a short time, and with modest instruction.

Powerlifting and Olympic Weightlifting
Powerlifting and Olympic Weightlifting classes go more in depth and focus on improving form and lifting technique while working on speed, strength, and power.