Class Descriptions

October 27th, 2011


See our class schedule for when these classes are available.

If you are new to CrossFit, please schedule your FREE Welcome Session here.

If you’ve done 30+ classes of CrossFit in the last 2 months or so, and are new to FTX, then please schedule your FREE Express Welcome Session here.

“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 difficulty rating – Scaled, Rx or Rx+. Different boxes/affiliates will use different variations on programming and adapting classes for various levels of athletes. We use this rating system as a tool to help you best select weights, movements, reps, etc. for any given workout. It is a guide to indicate the level of difficulty and/or complexity. We will always an Rx version, but not all days will have scaled or Rx+. But, every workout can be scaled, modified and adapted to any individual need. A particular WOD will receive its difficulty rating from a combination of various factors. You may see an easy movement designated as Rx+ because of the amount of weight, i.e. heavy push-press. You also may see a movement designated as Rx+ even though it isn’t complex or heavy, but due to the number of reps which might cause injury to the unprepared, i.e. GHD sit-ups. Additionally, there will be days where we will have beginners learn movements versus doing the strength portion of the class. 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 Rx+ one day, does NOT mean you should be looking to do Rx or Rx+ every day. In CrossFit we constantly vary the workouts. On one day you may be familiar with all the exercises at a given level and be physically ready to also perform those movements with heavier loads, but on the next day you may run into a new exercise or one that you haven’t done in a while. We all have our various strengths and weaknesses, and those must 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 ratings 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. The ratings are only guidelines. That is the beauty of CrossFit – All our WODs (Workout Of the Day) are infinitely scalable and modifiable.

Scaled – 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 scaled 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 scaled weights – Bodyweight to about 45lbs. or so.

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

  • Examples of Rx 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 Rx weights – 45lbs. to around 100% of BW (Body Weight) depending on lift and your age/size/gender/fitness level.

Rx+ – 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 Rx+ 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 Rx+ weights – Anything over 100% of BW on most lifts.

The difficulty level 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 difficulty level 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 Rx or scaled. 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 involve 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” – FTX Kids

Sign-up for a free trial Kids’ Session 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. 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.

“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 the week’s specialty classes. Here’s a description of our regularly offered specialty classes.

Cardio focus with non-stop action throughout the whole class. You will run, row, bike and jump to fun workouts that will also include slam balls, medicine balls and light weights. These workouts are designed to Burn! those calories.

FTX Gold (55+)
Designed to help build and restore flexibility, balance and core strength while increasing the ability to function in daily life without pain. The class combines elements of core, yoga, Pilates, endurance training principles, TRX suspension training technology and CrossFit. All this specifically targeting the needs of 55+ year olds.

Non-stop military style workout that includes running and lots of body-weight movements. Great all around workout! This class also usually includes a strength exercise at the beginning or end of the SEAL PT portion.

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.