WHAT IS CROSSFIT?
CrossFit is “constantly varied, functional movements performed at a high intensity.” Or, it is the most efficient way to get into the best shape of your life! CrossFit, done consistency, will get you to a level of overall health and fitness that you have yet seen in yourself - that is an absolute guarantee. We take a little bit from each facet of performance and we do them in combination so your workouts are always fresh and unique. Power lifting, Olympic lifting, gymnastics, conditioning, odd object - you name it, we do it!
WHAT IS A WOD?
WOD stands for “Workout of the Day” and it is the one hour, fully coached workout that you will do each time you enter the gym floor. The WOD is different every single day. It is our promise that you will never repeat a workout unless we are checking in to see if our gym is improving overall (we call these Benchmark WODs and they are repeated as proof of your evolving fitness). A typical WOD will look something like this:
WARM UP: 10-15:00 in duration
STRENGTH SESSION: Back Squat (5-5-5-5-5 @ Increasing Weight)
METCON: FOR TIME (27-21-15-9)
Row Calories
Burpees Over the Rower
COOL DOWN: 5:00 in duration
ACCESSORY WORK: Optional extra credit for those looking for a little bit more when the WOD is done.
AM I FIT ENOUGH TO DO CROSSFIT?
WILL CROSSFIT MAKE ME BULKY?
The short answer is - yes! You do not have to “be fit” to start CrossFit. That is akin to saying you have to have experience playing hockey to learn how to skate. There is only one way to “learn to do CrossFit” - and that is by starting. Our membership base showcases a wide variety of fitness and experience levels, and our coaches are adept at helping each and every one of them throughout our WOD classes. Our programming is also broken up into three categories to guide you towards a version that is best suited to you. It looks something like this:
COMPETITION STREAM: This stream is for people looking to compete in CrossFit, or who are very competent in our sport. It is for the top 1% of athletes in our gym. It takes a dedication of 6+ days per week, and a strong focus each day to hang out here.
ATHLETE STREAM: This stream is for people looking to get better at CrossFit, but still have some learning to do. 60% of our gym members do this (or a close version of it) every day. You can comfortably workout at this level if you consistently show up 3-4 days per week, and can commit to a one hour WOD class on each of those days.
FITNESS STREAM: This stream is for beginners, who for people who don’t care to learn to higher technical movements that we do. 40% of our members do this (or a close version of it) every day. You could do Fitness stream for the duration of your entire membership and reach a respectable level of strength and conditioning. It is pure fitness without the fancy stuff!
Every single class is coached from beginning to end. Our coaches primary job is to make sure that each and every attendee is moving well, and doing a version of the workout that is best suited to them and their goals. You will never feel “lost” in the workout, and there will always be someone there to guide you when needed.
Only if you want it to! We won’t lie - our members are very fit! But just like it takes a lot of hard work and dietary structure to lose body fat, it takes a lot of hard work and dietary structure to gain muscle. You will not “get bulky” just by doing our daily workouts. This will only happen if you intentionally fuel your body to see those types of results. We have a wide variety of body types among our membership base. If you are looking to look a specific way, one of our coaches can help you out with your nutrition. Otherwise, we encourage you to workout daily, eat good, nutritious food and let your body do what it wants to do.
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