Crossfit’s ideology is based on constantly varied, functional movement executed at high intensity. Constantly varied means we vary the time, distance, weight and environment of the daily workouts. Functional movements are movements that you would naturally do. For example, whether we are conscious of it, we squat multiple times per day. Think about how many times per day you go from sitting down to standing up and back down. Doesn’t it make sense to train this movement so that we can maintain what is thought to be a simple standard of living? High intensity is relative to each individual member. After demonstrating a solid understating of mechanics as well as being able to perform those mechanics with consistency we then focus on each individual’s intensity.
Crossfit is utilized by all types of people, from those fighting for our country to those fighting assisted living. The workouts are infinitely scalable. Times, rounds, weights and repetitions can all be sized to meet our members’ work capacity.
We use jump ropes, plyo boxes, kettlebells, dumbbells, barbells, Concept 2 Rowers, Glute Ham Developers, medicine balls and our bodies. The workouts are comprised of gymnastic movements, weightlifting and what is conventionally thought of as cardio (i.e. running, biking, rowing).
At CrossFit 223 we offer a very comprehensive
Beginner Program designed to help new athletes learn about CrossFit. If you would describe yourself as any of the following, then the CrossFit 223 Beginner Program is right for you, and you MUST COMPLETE the Beginner program before joining in normal classes:
We want our new athletes to be completely comfortable with ALL of the movements before graduating to the daily WODs. If you have to miss a class you can make arrangements with a coach to make up the class you missed.
The emphasis of our Beginner program is to develop skill, correct movement patterns and gain exposure to our basic movements. It is designed to prepare you to enter our ongoing group CrossFit classes. Our focus is on proper mechanics and technique to ensure both your safety and success at the next level.
The class structure consists of instruction, demonstration, practice, and concludes with a workout. The workouts build upon each other to help clients acclimate to the CrossFit protocol. The Fundamental classes last for two weeks and meets for a total of six one-hour sessions. There is no prerequisite fitness level for the Fundamentals program and no commitment to continue training with us after the initial two weeks.