Our 60 minute CrossFit classes are the backbone of our community. A CFWC coach will instruct each class through a specific warm-up followed by the workout of the day (WOD). CrossFit workouts include weightlifting, gymnastics, metabolic conditioning and are different every day. Coaches will help athletes modify workouts based on their fitness level, needs, and limitations.
The workout of the day is programmed for the fittest people in the gym. This way, our top athletes will continue to improve and our beginners and intermediate athletes do the same with proper coaching and modifications.
Routine is the enemy! Constantly varied functional movements at high intensity are the secret ingredients to a well rounded fitness program. This includes body weight movements such as running, biking, rowing, jumping, air squats, pull-ups, push-ups and sit-ups. Barbell work includes deadlifts, squats, and pressing. Last but not least, more explosive movements such as kettlebell swings, wall ball shots and olympic lifting will complete the majority of movement in our workouts.