Experienced

READY TO BEGIN

If you’re experienced in CrossFit and do not need Fundamental sessions then you may create your account by clicking the CFRX Wodify Icon below:

Skills Class

CrossFit involves many exercises that demand both practice and professional coaching to learn and perform safely. It is of paramount importance to understand and practice good technique and form mechanics before ramping up the intensity. Our Free Skills Classes provide members with the opportunity to work on different movements with a coach in a small-group setting. Each class covers the content outlined below and lasts approximately two hours, concluding with a short workout.

See poster in Gym or ask a coach for specific dates:

Q1-January
9 Fundamental Movements of CrossFit: Review points-of-performance and common errors for the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift highpull, and medicine ball clean.
Q2-April
Olympic Weightlifting: movement assessment, terminology, hook grip, the best warmup for lifting, 3 starting positions 3 finishing positons, and 3 parts of the Snatch & Clean, Split Jerk footwork drills, Tall Snatches/Cleans, 3 versions of Snatch Balance, and much more.
Q3-July
Gymnastics basics (gear review, how to train to get better, movement progressions, shapes, rolling, falling, handstands, handstand walking, hanging/kipping, pullups, dips, false grip, muscle ups, etc.)
Q4-October
Monostructural Movement review (run, row, jump) +
Learn foundational concepts of Pose Running, Rowing Stroke Analysis, and Jump Rope drills for skills. Then review all fundamental CrossFit movements + special skills not covered during previous Skills Seminars (all the extra moves we use: rope climbs, thrusters, all things you can do on the GHD…and what the GHD really is if you don’t know?, etc.)

Classes are recurring, taking place every quarter, usually on Sundays from 9 – 11 am. Ask a coach or see the posters in the gym for specific dates.  There is no additional charge to attend Skills Class and we encourage all levels of CrossFitter to join us!

:: NOTE: Skills Class attendance is Strongly encouraged for all new members.