If you’re a novice…
If you’ve never done CrossFit before or are even only vaguely familiar with what it is, do not fear. You will be taken through a 5 session on-ramp cycle where you will learn all the fundamental exercises and movement patterns that form the foundation of CrossFit, as well as getting to know us in a friendly, low-risk environment. These classes are short, typically ranging from 30-45 minutes in length, and they will be kept small. They will also include brief bouts of conditioning to slowly introduce your body to intensity. We will require everyone that has been doing CrossFit for less than 6 consecutive months to enroll in on-ramp.
Here you will learn to squat, deadlift, and press using your bodyweight until your technique is suitable for adding load. We believe that without correct biomechanics, weight and intensity are worthless, so expect to be coached hard in this area.
You will be introduced to some fundamental gymnastics, including quadrapedal movement, the forward roll, the kipping pullup, and handstands against a wall. Here we want to develop spatial awareness within the body so that it correctly knows how to move and protect itself when under stress.
You will also be introduced to the clean & jerk, one of the most dynamic movements in sport. Under the watchful eyes of expert coaches trained to teach and instill proper technique, you will learn to use the body as a kinetic chain to move weight efficiently and with speed.
Finally, you will be taught the basics of how to prepare and recover your body before and after a session. Using self-myofascial techniques you will learn to release tension in your body’s tissues with foam rolls, lacrosse balls, and wooden dowels. All training and no preparation is a recipe for injury… this session is designed to prevent this from happening.
If you’re a veteran…
If you are joining us from another affiliate or have been CrossFitting for more than 6 consecutive months and wish to bypass the on-ramp cycle, you must first meet with one of our coaches for an evaluation session. During this hour you will be asked to demonstrate all the skills coached in on-ramp and then be put through our Baseline WOD. This is meant to be a fun way to get to know you and your background in CrossFit as well as to determine what areas to coach you on going forward.
Sessions
Drop Ins
We welcome anyone to drop in and try a class. The first time is on us. After that, you pay to play.
Monthly Membership
Memberships to CF Anywhere are for unlimited classes and usage. This means that you can come for as many workouts as your body and schedule will allow. We don’t do punch cards or restricted passes. Your initial commitment will be 3 months — this is to give your body a chance to adapt to our training methods and our membership the chance to get to know you as a person. After that, it’s month to month and you can cancel any time. Servicemen, Police, and Fire are eligible for a discounted rate. The same discount will be applied to second members of a household.
Programming
If you aren’t local, are too busy with work or travel to formally join, or are simply looking for proven “outside the box” programming, we offer that too. Personalized written training programs for all abilities are available to those who need them. Contact Blar Morrison via email at morrison.blair@gmail.com for more details.