Class Descriptions

October 27th, 2011
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CLASS DESCRIPTIONS

See our class schedule for when these classes are available.

“INTRO” – Introductory Classes
First one is FREE!

If you’ve never tried CrossFit then this class is for you. We hold these throughout the week and the first one is FREE! Click here to schedule your free intro class.
We have 5 different introductory “Intro” classes. Only one is mandatory, but we highly recommend that those new to CrossFit attend all 5. They can be done in any order and can be repeated at any time as desired.

Our 60 minute CrossFit Intro class is as follows:

5 minute tour of our facilities and explanation of what CrossFit is all about.
10 minutes of warm-up.
20-25 minutes of instruction – We’ll cover all the movements involved in the workout, plus you will be taught the basic elements of core CrossFit movements.
10 minute WOD (Work-out of the Day). Don’t be fooled. 10 minutes of a CrossFit workout is the equivalent or more than most 30-60 minute workouts at your regular gym.
5-10 minutes of stretching and cooling down

“CF” – CrossFit All Levels

Our primary CrossFit classes accomodate athletes of all levels and experience, though we do have a few classes that are more specialized or for our unlimited members. Please see our schedule to see all the available classes. We design our programming so that anyone can step into one of our classes and get maximum benefit. Each of our classes consist of 6 parts:

  1. Warm-up (Static) – At this point our focus is just to get the body moving and getting your muscles activated.
  2. Warm-up (Heart and Breathing Rate) – Once you’ve activated all your muscles we want to elevate your heart rate and breathing rate.
  3. Warm-up (Dynamic) – Now that your heart is pumping and muscles have been activated we work on getting you ready for full blown exercise.
  4. Skill-work and/or Strength Work/Endurance Work - At this point we go over the mechanics of the exercises in that day’s WOD. More experienced CrossFitters will do Strength training or Endurance training. On days with longer WODs we will not do the Strength or Endurance training.
  5. Work-Out of the Day (WOD) – This is the heart of CrossFit. Steps 1-4 are essential to get the most out of the WOD. Steps 1-4 get you ready to hit it hard and reduce the risk of injury from not being properly warmed up or ready for the mechanics involved.
  6. Cool-down and stretching – It is important not to neglect a proper cool-down and some stretching after a hard workout. Doing this will go a long way to prevent injuries, improve flexibility and speed up recovery time.

All our WODs are given a color designation – Green, Blue, Black or Double-Black. This color scheme is unique to FTX CrossFit. Different boxes will use different variations on programming and adapting classes for various levels of athletes. We use this color scheme kind of the way ski runs are marked. It is a guide to indicate the level of difficulty and/or complexity. We will always have a green option/variation, but not all days will have black or double-black. In fact, double-black is not a designation you will frequently see. A particular WOD will receive its color designation from a combination of various factors. You may see an easy movement designated as black because of the amount of weight, i.e. heavy push-press. You also may see a movement designated as black even though it isn’t complex or heavy, but due to the number of reps can seriously injure the unprepared, i.e. GHD sit-ups. Additionally, you will also see “Intro”. This is for those that are new to a particular movement or exercise and need to learn it.

You need to evaluate each WOD separately. Just because you do black one day, does NOT mean you should be looking to do black every day. In CrossFit we constantly vary the workouts. One day you may be familiar with all the exercises at a given level and physically ready to also perform those movements with heavier loads, but the next day you may run into a new exercise or one that you haven’t done in a while. We all also have our various strengths and weaknesses, and those must also be taken into account. Furthermore, you may want to do a lower level if you’ve worked out several days in a row and are tired and/or sore. These colors are guidelines to help you quickly assess the demands of a particular workout, but in the end you are the one that needs to evaluate the WOD and make sure you are physically and mentally prepared. Never hesitate to ask any of the trainers questions. Also, never hesitate to talk to the trainers about modifying, substituting and/or scaling any WOD, exercise, movement, etc.

Green - This level involves movements and exercises that are fairly easy to master, and weights which if improperly lifted are less likely to cause injury. Keep in mind that injury can occur just by taking a wrong step. This is about minimizing the potential for injury and by no means a removal of the risk thereof.

  • Examples of green movements – Sit-ups, air squats, running, rowing, burpees,  jumping rope and more complex movements when done slowly and with little to moderate weight.
  • Examples of green weights – Bodyweight to about 45lbs. or so.

Blue - This level involves movements and exercises that do require a moderate level of mastery to perform safely at speed and/or with weight. This levels also involves weights that do require proper mechanics to lift safely.

  • Examples of blue movements – Push-presses, HSPU, deadlift, Back squat, thruster, and more complex movements when done at a moderate pace and with only moderate amount of weight.
  • Examples of blue weights – 45lbs. to around 100% of BW (Body Weight) depending on lift and your age/size/gender/fitness level.

Black - This level involves movements and exercises that if not done properly have a high likelihood of resulting in an injury sooner or later. This level also involves movements and exercises that may not have a high likelihood of resulting in an injury, but are just difficult to master. This level involves weights that require full concentration and proper mechanics to avoid injury.

  • Examples of black movements – Snatch, Clean & Jerk, muscle-up, GHD sit-ups, one-legged squats, ring HSPUs and any simpler movement that is done under heavy to very heavy loads.
  • Examples of black weights – Anything over 100% of BW on most lifts.

Double-black - This levels involves movements that by their very nature require high skill, full concentration and a high level of overall physical preparedness. This level also includes simpler movements that under a heavy load and/or high reps carry a significant increased risk and require optimal mechanics and overall physical preparedness.

  • Examples of black movements – Muscle-ups with a forward dismount, ground to overhead lifts of heavy awkward objects, flips, 1RM movements at speed, climbing high (15′+) obstacles.
  • Examples of double-black weights – Weights where one false move can lead to severe injury or death. This really comes into play when moving 200% or more of BW, especially where it can fall on you like a bench press or overhead movement. Please remember that even 5-10 lbs. can cause severe injury or death, but usually only in strange and unusual circumstances or where there’s gross negligence or stupidity. Whereas when dealing with 200%+ of BW injury can easily happen even when everything is done right.

The color designations are overall guidelines for each individual workout. They are NOT levels you attain. Use them as warning signs of what a particular WOD will require and adjust accordingly. Remember that the color guidelines are not so much about difficulty in regards to fitness, but more about the skill level required to perform proper mechanics at high intensity. Anyone can get a great work-out doing green or blue. We do encourage people to challenge themselves a little past their comfort zone in order to see growth and progress. There is a fine line between going a little past one’s comfort zone and doing more than one can handle. If you are new to CrossFit, you are advised to play it more on the safe side. After a couple of months of consistent participation you will figure out where you can safely push yourself. Some of the higher skill level movements impart benefits that other exercises simply cannot achieve. A good example of this are the two olympic lifts – The clean & jerk and the snatch. No other exercise will invovle more muscles under a heavy load than are involved in these two lifts, and furthermore there are more unique benefits to these two exercises for which we don’t have room to discuss here. Suffice it to say that in order to get the most out of CrossFit you do want to progress to some of our more difficult and complex programming.

A typical 60 minute CrossFit class will be as follows:

10-15 minutes of warm-up
10-15 minutes of skill-work and/or strength training
10-40 minute WOD (Work-out of the Day)
5-10 minutes of stretching and cooling down

“KIDS” – CrossFit Kids (See schedule for dates of 4, 8 or 12 week sessions)

Sign-up for Kids’ Sessions here.

These classes are designed for children ages 8-13. The emphasis is on body weight exercises through games, physical challenges, sports, gymnastics and other fun activities. These classes are perfect for introducing your kids to physical fitness in a fun, challenging and exciting way. These classes are limited to 10 kids per trainer to ensure safety and appropriate supervision. Depending on the activities this will be as few as 5 kids per trainer. We need to evaluate children under 10 to ensure that this program is suitable for them. Some younger children may have a tough time with our program and being able to perform the various skills. We want to ensure an encouraging and safe environment by properly assessing younger children. For children 14 and over we recommend starting them in our adult CrossFit classes at the Green level. We scale the workouts according to skill level and most teenagers 14 and over are more than ready to move up to our various other classes depending on their skill levels.

“OPEN” – Open Box

Our unlimited members can come in and workout at these times at their leisure. These times are for our unlimited members only. Please note that “Open Box” is unsupervised and not a structured class. Do not attempt exercises, movements, techniques, etc. with which you are unfamiliar. Serious injury and/or death can occur. Unlimited members under the age of 16 must be accompanied by a parent or guardian in order to use the “Open Box” time.

“SPEC” – Specialty Classes

These classes are similar to our CrossFit “CF” classes except they focus on a particular specialty. We cover areas like Olympic Lifting, Endurance, Power Lifting, Gymnastics, Obstacle Course, etc. Please see our weekly WOD post to see what that week’s specialty classes will be.

“COMP” – Competition Classes

These classes are by invitation only. If you have been doing CrossFit for quite some time and are able to do advanced movements like the muscle-up, BW+ Clean & Jerk, 100+ Double-Unders in a row, etc. and are interested in an advanced competitive environment, then please talk to one of our trainers.

Special Events and Lectures

On occasion we will have special events like competitions, off-site WODs, BBQs and other fun activities. In addition, we will also on occassion invite experts to come and teach on a variety of topics like Olympic Weightlifting, rock climbing, nutrition and more. Keep an eye out for these in our FTX News section on the Home page and our Events section.

Private Individual Classes and Private Group Classes

Please talk to us about our options for private training. We’d be happy to schedule 1-on-1 classes at a time that is convenient for you. Individual training is a great opportunity to work on weaknesses or fine-tune strengths. We also can accommodate private classes for athletic teams or other groups. These types of classes are perfect for the development of a training program that has a more sport specific focus.