Each class is 1 hour long and will be taken by one of our instructors. It will include a warm up, a skill or strength portion, a workout and then a cool down/stretching and discussion period.
The workouts are different each day and will challenge you whatever your level of fitness.
It really doesn't matter what your current level of fitness is or what sports you have participated in previously. Anybody can come along and do these workouts. They can be scaled so that anyone from an Olympian to someone completely new to the gym can complete them.
We only ask you come with an open mind and a willingness to work hard.
The Foundations class is a course designed to ramp the intensity while teaching you the foundational fundamental movements we will utilize. It's paramount that you have proper form prior to being introduced to our WOD's. We will teach you how to move properly and help you prevent injuries from happening in the future
If you have attended all 6 classes and aren't happy we will give you your money back!
Researcher Brian Hamill conducted a study to determine the injury rates among different sports. Team sports, such as football, soccer, rugby, baseball, basketball and others, were included. Individual sports, such as track and field, gymnastics and tennis, were also included. The results of his survey revealed that weight training-related activities had fewer injuries than other sports. Specifically, weightlifting had the fewest injuries. Weightlifting had 0.0013 injuries per 100 participant hours. The most dangerous sport was rugby, with an injury rate of 0.8 injuries per 100 participant hours.
This is not to say that weightlifting is not dangerous. We have the Elements program set up in order to educate you, keep you injury free and becoming more and more awesome.
Source: Brian P. Hamill, (1994). Relative Safety of Weightlifting and Weight Training. Journal of Strength Conditioning Research, Vol. 8, No. 1, pages 53-57.
Wear clothes you would normally workout in, athletic shoes, some water to drink and a towel. If you are really keen, wear Converses (really!) or other minimalist shoes rather than those with a big cushioned heel.
WOD stands for "Workout of the day" – Incidentally, we use a lot more acronyms. Here are some of the more common ones:
AMRAP – As many reps as possible
MetCon – Metabolic conditioning aka "Cardio"
Rx'd - As prescribed; as written. WOD done without any adjustments.
Scaled – The WOD is adapted to the needs of the athlete, depending on injuries, strength levels or flexibility issues.
EMOM – Every minute on the minute
Rft – Rounds for time
These are the most common, but there are others that you will come to learn in time!
No. See this post for an explanation (apologies to those without a VPN): http://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/
When you are first starting, 2 – 3 times a week is fine. You will need a couple of days between workouts to recover properly
As you progress, maybe up to 6 times a week depending on your goals. Realistically though, this depends on you. We know you have lives and that these require you to do other things like go to work, raise children, force baijiu down your neck at the latest meeting with your supplier. If you need a bit more rest one day, take it and come back ready for the next day!
You are what you eat! Without proper nutrition, you cannot utilise your body's full potential in any area. To put it bluntly, all the exercise in the world with a crap diet won't get you a 6 pack. We will offer nutrition advice that will get you performing better not only in our workouts, but also in your workplace and every other area of your life! If you would like more information on Nutrition, talk to our coaches, or see our sister brand, Invigr.
First up, check with your physician or physiotherapist. We are not Doctors. We can however adapt workouts around most conditions.