What to expect in one of our group classes

First off, everyday you will be welcomed to the gym by your coach. We’re excited to have you as a part of our group.

We always start on time. If you come to our 4:30 class you will see me waiting by the whiteboard to brief you on today’s lesson at 4:29. I like structure and organization, and so does our staff.

4:30 – we meet around the whiteboard where the coach will brief you on the days lesson plan. This usually includes a specific warm up, skill or strength work, and a metcon (Metabolic conditioning) workout.

4:32 – Start the warm up. This can take as little as 5 minutes and could be as long as 15 minutes depending on the lesson plan for the day.

4:40 – Bathroom break. We will always give a bathroom/water break after the warm up.

4:43 – Technique. We focus on technique a lot. There’s no point in adding weight if proper technique is not already being used. The technique portion could focus on weightlifting (squats, deadlifts, Olympic lifting), gymnastics (pull ups, muscle ups, ring rows), or conditioning (running, rowing, jump rope).

What makes us different is our coaches will go over all the scaling options for each athlete.

Can’t do pull ups? No problem. we’ll start with ring rows to build the upper back strength needed. If you keep showing up you will get your first pull up.

5:00 – Skill work or strength work. This will build off our technique teaching. We structure this portion so its easy to follow and you won’t have to guess what to do next

5:10 – Workout. Our workouts are constantly varied and designed to increase your work capacity. Our coaches will demo all movements and answer any questions you may have.

5:25 – Cooldown/Recovery – We program mobility frequently. It’s important for recovery.

5:30 – Done!

This is just an example. No class is the same which is what makes CrossFit unique and fun to come back to. We have members from 17 to 74 years old. They all get a good workout in!