Workout Of The Day


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2.24.2018 Saturday

3 Rounds of:
5 min. AMRAPS
From 0:00-2:00
Run 400m then ME DU’s
From 2:00-3:00
DB Push Jerks 35/20#
From 3:00-4:00
From 4:00-5:00
DB Hang Squat Cleans 50/35#
*Rest 5mins btwn rounds

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What is CrossFit?

A regimen of constantly varied, functional movements performed at high intensity and the community that arises when people do these workouts together.

In 2003 CrossFit began with a single blog and a single box in Santa Cruz, California. Today there are over 7,000 affiliates worldwide. While all CrossFit experiences are not equal, all affiliates subscribe to the philosophy that CrossFit is the “sport of fitness,” able to harness natural camaraderie, competition and fun of sport or game to produce an intensity and results that are unparalleled.

Why CrossFit?

We decided to incorporate a CrossFit box into our gym because we agree that fitness is a combination of 10 elements that can be best achieved in a group atmosphere under the supervision of an experienced coach. The 10 attributes of fitness are: cardio endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. No workout in the world does a better job of addressing these elements in a fun, safe and motivating environment.

We also agree that the needs of athletes (humans) vary by degree rather than kind. This means that we will scale the load and intensity rather than change the program to accommodate needs. This philosophy is essential to meet safety and health requirements of our athletes.

Separating Fact From Fiction

Fact: CrossFit is hard…it’s as hard as you make it. CrossFit is 100% scalable to the ability of the athlete so that the work that you put into the WOD (Workout of the Day) is 1) inclusive of weight, resistance and challenges that are within your abilities, and 2) up to you as to how intense you make it. Intensity is relative to the individual, it’s up to you to determine how hard you want to work…how much you want to push past your comfort zone. We think you’ll find that if you are consistent, patient and work hard, you’ll love the results so much you’ll find yourself WANTING to push a little harder…making it “harder.”
Fact: Your experience at a well-run CrossFit box should be as follows: You pay your monthly dues, and show up to a class capped at 10 athletes. You work with a coach to learn the foundational moves of CrossFit, which are the underpinnings to the daily WODs. You get frustrated, because it’s hard. We see that. We drill the movements again…and again…and again…until you get it. Each time you come in, you practice these moves in some way, shape or form, all the while under the supervision of a coach who has been certified by CrossFit and is a personal practitioner of the sport. As you approach the daily WOD, your coach will help you scale the WOD to your ability – whether it be lowering the weight, modifying the rep scheme or scaling the actual exercise so you still receive the stimulus and are fully partaking in the WOD. Your form is constantly critiqued, cued and corrected until you’re flawless in your performance.
Fact: Increasing muscle mass or size (“getting bigger”) occurs when three factors are present: 1) progressive muscle overload (lifting heavy weights, frequently), 2) a high enough level of testosterone to augment the training, and 3) ample calories for repair and rebuilding. With CrossFit, we do not perform that systematic attack on each body part, twice to three times weekly at a specific percentage of your 1 rep max for 6-12 reps for 3-5 sets….that sounds boring already! Our goal is not to strategically and progressively overload each of the major muscle groups – rather it’s to randomly build strength, power, speed, stamina (among other skills). You will get stronger, not bigger. You will get faster, not bulkier.
Fact: The reality is, with the quality of instruction and level of attention you get from the coaches, you are essentially getting personal training at a fraction of the cost, and lets face it, what most people are doing now isn’t working.