WOD - This class consists of a warm up, a skills practice or strength training portion, and finally a high intensity conditioning bout (called a MetCon). It lasts one hour and incorporates bodyweight movements, kettlebells, medicine balls, dumbbells, Olympic Weightlifting, long and short distance running, rowing, and biking, and functional movements like odd object lifts and carries.
CF Endurance - This class is very similar in structure to the W.O.D. classes, but the programming is biased towards developing people's ability in long distance running events. Proper running form is taught, then weight training is strengthen important muscles, and careful attention is paid to interval and distance selection to minimize injuries while improving performance.
CrossFit Kids and CrossFit Teens: These classes are led by Coach Traci and focus on making physical activity a fun thing to do, rather than a chore. Kids love the energy of the classes and play games while learning correct habits and behaviors in the gym; while Teens refine their technique and participate in workouts that challenge them mentally as well as physically. Our Kids & Teens programs do not lift heavy weights and are not at risk for injury like some programs.
Masters: This class is specially designed for athletes over 55-60 years old, although it's not limited to those ages. Led by Coach Deana, this class is fantastic for older people that want the community of group training while participating in functional training.
Prep: This class is designed to provide you with a beginner level of familiarity with all the movements in CrossFit. If you are brand new to CrossFit, this class will teach you what you need to know before stepping into a group class (W.O.D.) for the first time. Prep is four one hour sessions and you need to contact a coach before attending Prep.
Fundamentals: Similar to the Prep class, Fundamentals covers all the same material, but incorporates a workout into each session. This can be a great option for anyone who isn't currently active.
Open Gym: This is a time when the box is open to practice skills or make up a WOD, during coaches workout time. Welcome to CrossFit members.
Competition Team: This class time is typically used by athletes who are preparing for upcoming CrossFit competition. This is not an introductory class, and is structured much like a competition would be, with more short workouts designed to be completed as sprints. We offer a free class open to everyone before this time slot from 9:30-10:30 am, but always feel free to ask a coach if this is at your ability level if this is something you're interested in trying!