CLASS SCHEDULE

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MEMBERS – PLEASE REGISTER FOR CLASSES BELOW

 

HERE IS YOUR WEEKLY CROSSFIT CLASS SCHEDULE AT A GLANCE

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

5:30 am

CrossFit

 CrossFit

CrossFit

 CrossFit

CrossFit

6:45 am

CrossFit

CrossFit

CrossFit

9:00 am

CrossFit

CrossFit

CrossFit

CrossFit

CrossFit

CrossFit

CrossFit

10:15 am

Competition

12:00 pm

 CrossFit/Open

CrossFit/Open

 CrossFit/Open

CrossFit/Open

4:30 pm

CrossFit

 CrossFit

CrossFit

 CrossFit

CrossFit

5:45 pm

CrossFit

CrossFit

CrossFit

CrossFit

Olympic Lifting

7:00 pm

CrossFit

CrossFit

CrossFit

CrossFit

 

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 are approx 1 hour from start to finish 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.

 

Don’t miss our upcoming events, CLICK HERE for more info.

 

CLASS DESCRIPTIONS:

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.

Open Gym
Open gym times are for anyone who wants to come in and work on any area’s they wish. Perform the WOD, work on strength, Olympic Lifting or Mobility. A coach will be available to help you on anything you need.

Olympic Lifting
Olympic Weightlifting classes go more in depth and focus on improving form and lifting technique while working on speed, strength, and power. This class is entirely self paced at each individuals ability level.

Mobility
Every day we focus on Mobility and SMR (Self Myofascial Release) before and after our workouts. Doing this will help develop the mobility needed for the movements, prevent injury and increase performance.

Competition
Our CrossFit Competition class is a high energy, high intensity class geared towards advanced athletes seeking to train for the CrossFit Games or local CrossFit competitions. Athletes will focus on developing training plans and programming based on their individual goals. This class is only for competing athletes who have at least one year of CrossFit experience or are able to RX most movements, weights and workouts! If you would like to participate, please see the head coach to discuss more.

CrossFit Endurance – Spring/Summer ONLY!
Every Sunday morning in June through October at 9am we will alternate through different styles of training to help you with all your running needs including, Endurance, Long distance Trail and Obstacle. Location and times may vary depending on the training. The workouts are always coordinated and paced to each individual’s ability level so no matter how good you are at running, we will make you better!

  • Endurance will focus on running technique, speed, agility, and endurance
  • Long distance focuses on the physical and mental preparation for longer distance runs
  • Trail focuses on running trails and hills
  • Obstacle focuses on training the body and mind in all areas for speed, agility, 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, and Zone 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.

 

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