WOD: Workout of the Day. 60-90 minutes. Group workout programmed to follow the CrossFit methods of constantly varied, functional movements. Includes a warm-up, skill/strength work, the workout, and focused mobility work. Open to all current members.
The daily WOD includes 3 levels, making the class adaptable to all athlete abilities and goals:
Weightlifting (WL): 90 minutes. 830am Sunday mornings. 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).
Endurance: 90 minutes. 830am Saturday mornings. Includes CrossFit-style strength and conditioning as well as extended monostructural training (running, rowing, biking, swimming).
Flash Fit: 30 minutes. 7am and 730pm Mondays, Wednesdays, and Thursdays. 10 minute warm up and 20 minutes of loaded cardio that includes dumbbells, kettlebells, easy gymnastics and body weight movements. Open to CrossFit York members and can be purchased as a separate membership ($65).