Gym Guidelines

1. Don’t put away equipment until the last person is finished.

2. Leave your Ego at the door and your shirt on.

3. Come prepared to class. Understand the workout before starting it. If you don’t know, ask.

4. Clean up after yourself, equipment and chalk.

5. No swearing.

6. Don’t cheat - Nobody cares what your time was, but everybody cares if you cheated.

7. Be on time.

8. Introduce yourself to any unfamiliar faces.

9. Practice things you are not good at.

10. Encourage and support each other.

Class Types

WOD - Workout of the Day. Constantly varied.

Using functional movements built upon Gymnastics, Olympic Weightlifting , Kettlebells and Conditioning, this class is designed to built fitness across a broad range of domains. Each class will be scalable to each individual’s ability and current fitness level. General Physical Preparedness is the goal.

Family Open Gym - An unstructured class for a parent and child to spend time being active together.

This class is designed for parents with unlimited memberships to bring their children aged 6-18 to a class where they can all move together in a fun, fitness environment. Come enjoy, work and play as a family.

Mobility - A class focusing on soft tissue work, joints and flexibility.

In CrossFit and life, the movement or position that is safe and most efficient for power generation and load movement is generally the best. Having optimal mobility allows our bodies to move in these ways. Unfortunately, we all have issues, whether it is genetics, past injuries, or just muscle and joint tightness, which hinder our mobility. Through soft tissue work, various types of stretching, and movement patterns, the mobility class aims to address these issues. It will also provide knowledge for you to work on mobility outside of class. The goal is to further your development as an athlete and a human.

Open Gym - Allotted time when the gym is open for the athletes choice. A coach will be present but not a coached class.

Open Gym Protocol:

1. You must have an unlimited membership to attend Open Gym time.
2. Minimum 4 months CrossFit experience.
3. You must sign in.
4. Understand a coach is present but there is no instruction during open gym.
5. Please clean up all the equipment you have used and chalk.

Yin Yoga for CrossFitters - Long held poses stressing the ligaments, joints and bones.

4 reasons why you should Yin?

1. Increase joint mobility,
2. Stop degeneration of the bones,
3. Stop the fixation in the joint (immobility), and
4. Hydrate (lube the joints).

This is a beginner level class that welcomes everybody. Poses are held for longer periods of time. You will relax, breathe, and allow yourself to stress your ligaments, joints and connective tissue rather than your muscles. Please be 5 minutes early for class to grab any props and get set up. The door will be closed at start time and latecomers will not be accepted into class.

Weightlifting (Olympic) - This class will be spent practicing Olympic Weightlifting movements such as the Snatch and Clean and Jerk.

The goal for this class is to become more proficient at the Snatch and Clean and Jerk. The focus is on athletes experiencing the basic positions. The Olympic Lifts develop speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete. This class is suitable for those with minimal or no weightlifting experience.

Learning Objectives:
1 The proper stance, grip and positions for the Snatch and Clean and Jerk.
2 The Burgener warm-up and skill-transfer exercises

Gymnastics - Class working on gymnastics fundamentals and movements.

All levels class working on gymnastics skills and movements. These include, chin ups, pull ups, handstand progressions, muscle up progressions, body positioning, core control, accessory work, and more. A focused gymnastics program is a great way to build strong connective tissue, develop coordination, strength, balance, flexibility and so much more. These skills translate into both CrosssFit and everyday life.