CLASS DESCRIPTIONS

See our class schedule for when these classes are available.

“INTRO” – Free Intro

If you’ve never tried CrossFit then this class is for you. We hold these throughout the week and they are FREE! Just show up, but do come about 5-10 minutes prior to the class to fill out paperwork. No RSVP is necessary.

A typical 60 minute CrossFit Free Intro class will be as follows:

15 minute tour of our facilities and explanation of what CrossFit is all about.
10 minutes of instruction on our basic intro workout.
10 minutes of warm-up and practicing the movements involved in the workout.
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
5 minute presentation. Our primary “sales pitch” is just introducing you to one of our workouts and letting you experience CrossFit for yourself. We do, however, want to present to you all the various membership options.

“CF” – CrossFit All Levels

Our CrossFit classes accomodate three different levels simulatenously, though we do have a few classes that are limited to Level 1/2. 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.

We have three different levels of programming: Basics, Level 1 and Level 2. This is not something that all CrossFit boxes use. Different boxes will use different means of getting their members ready for what we call Level 1 and Level 2. We use these different levels of programming to most efficiently use our space/equipment and get new members integrated as quickly and as safely as possible. Here is description of each of the three levels to help you better understand their purpose and scope:

CrossFit Basics

No prior experience necessary. Our CrossFit Basics program is perfect for the beginner and the more advanced wanting a WOD (Work-out of the Day) more focused on body weight exercises, i.e. push-ups, sit-ups, pull-ups, running, rowing, etc. The focus here is more on body weight movements and the fundamentals. Our Basics programming will give you a great workout no matter what your fitness level, but will not require you to do exercises that involve higher levels of skill, i.e. Olympic lifts, rope climbs, muscle-ups, etc. Each class does involve a lesson on a higher skill level exercise, which involves a demonstration of the movement/skill, an explanation of the movement/skill, and a practice progression of the movement/skill. The Basics WOD, however, will not include those higher skill level exercises.

CrossFit Level 1

This is the primary CrossFit programming. We require all those that are new to CrossFit to participate in a month of our CrossFit Basics programming prior to performing our CrossFit Level 1 WODs. Our classes cover the full spectrum of CrossFit workouts, but we always offer plenty of scaling options to adjust to your fitness level. If you are an experienced CrossFitter, then talk to one of our trainers to assess your fitness skill level in order to jump right into this level.

CrossFit Level 2

This level is for those that are well acquainted with CrossFit exercises.  Please attempt this programming only if you’re really ready and have talked with one of our trainers. This level is more focused on challenging you to push to the next level in your fitness development. A high emphasis is placed on faster times and heavier lifts in a friendly competitive environment. This programming is appropriate for someone that has been doing CrossFit for at least 6 months and can do most workouts as prescribed (RX’d).

You will note that on some days that the programming is the same for some or all the levels. Remember that the levels 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 the programming in any of the levels. We do encourage people to progress through the levels in order to maximize the benefits of our programming. 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 the higher levels of programming we have to offer.

A typical 60 minute CrossFit class (Basics/Level 1/Level 2) 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)

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 Basic 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.

“TEAM” – Team WOD

These classes involve team workouts and are great for building camaraderie, doing something different and pushing ourselves in a team environment. We typically do Team WODs on Saturdays and these classes run the usual 60 minutes. All skill levels are welcome to our Team WOD classes.

A typical 60 minute Team WOD class will be as follows:

10 minutes of warm-up
5 minutes of instruction on that day’s WOD.
5 minutes of practice or additional warm-up for that day’s WOD, especially if the WOD involves one of our obstacles or other creative and fun challenges.
20-30 minute Team WOD (Work-out of the Day)
5-10 minutes of stretching and cooling down

“UO” – Unlimited Only

These classes are for our advanced unlimited members. To participate in these classes you should be able to do Fran as RX’d in under 10:00.

Obstacle Course

Our facility is one of the few in the nation that is open to the public that has a full military style obstacle course. We run our obstacle course numerous times during the year, usually on Saturdays and on Holidays (4th of July/Thanksgiving), especially late spring to early fall. Our obstacle course class is for those that want to challenge themselves on our full O-course or just practice on one or more of our obstacles. We ask that you have attended at least one month’s worth of our CrossFit classes or have been CrossFitting for about six months at another facility. In order to do all the obstacles you need to be able to do 10 unassisted pull-ups.

A typical 60 minute Obstacle Course class will be as follows:

15 minutes of instruction on our obstacle course.
(Not necessary for those that have previously attended this class.)
10 minutes of warm-up
20 minutes of practice or additional warm-up.
10 minutes of running through the obstacle course
5 minutes of stretching and cooling down

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 a regular basis 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.