WOD: Workout of the Day. 1 hour. Group workout programmed to follow the CrossFit methods of constantly varied, functional movements. Includes a warm-up, skill/strength work, the workout, and cool down/mobility work. Open to all current members.
The daily WOD includes 3 levels, making the class adaptable to all athlete abilities and goals:
- Fitness Level: allows athletes to develop skills, to modify movements, and to scale weights to accommodate current strength capacity. Each fitness level workout is in service of increasing strength and improving technical skill. The fitness level is appropriate for ALL LEVELS and all ages.
- Performance Level: allows athletes to use weights and movements that are technically challenging. Performance level workouts provide athletes with the opportunity to measure their progress against other athletes of similar abilities.
- Competitor Level: allows athletes to scale weights and technical movements to prepare for competing in CrossFit and other fitness competitions; allows athletes from other sports to train at a higher level to prepare them for the intensity of their own competitive sport.
Weightlifting (WL): 1 hour. Programming includes both Olympic and Power lifting programs. Depending on your focus, this session will increase your proficiency in the clean and jerk and snatch through individual instruction, or will allow you to focus on slow lift gains (back squat, presses, deadlift). Includes weekly conditioning. Improved barbell movement translates to more effective workouts overall. Open to all current members.
Youth Athlete Development: 1 hour. 530pm Monday-Friday. Serves ages 10-14 (athletes 15+ are eligible for the WOD and WL sessions). Weightlifting and CrossFit together provide an effective and efficient method for increasing strength, speed, and coordination which transfer to sport-specific improvement and increased overall fitness. Open to all current members.
Endurance: 90 minutes. 830am Saturday mornings. Includes CrossFit-style strength and conditioning as well as extended monostructural training (running, rowing, biking, swimming).