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NEW TO CROSSFIT? START WITH

CROSSFIT ON-RAMP

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WHAT ARE YOU WAITING FOR?

YOU CAN THANK US LATER.

WHAT IS CROSSFIT?

CONSTANTLY VARIED

No workout is ever the same. By constantly varying the workouts, your body will never fall into a routine or plateau (where your body stops benefitting from exercise). Your body is constantly forced to adapt to new movements and workouts, which prevents it from getting bored. Also, through our online log where you can record your achievements, you will be able to monitor your progress and measure your improvement.

HIGH INTENSITY

Intensity is all relative. It is like the volume dial on a radio. Beginners to CrossFit must first learn the techniques — proper form and basic movements — the foundations of CrossFit workouts. Beginners also complete their workouts at a lower intensity. As you become more proficient, or consistent, the volume dial is slowly turned up under the constant monitoring of our experienced certified coaching staff. Levels of intensity will never be the same for everyone. This is why our CrossFit program provides universal scaling – customizing the intensity and complexity of each workout to suit each individual’s goals, needs, and abilities.

FUNCTIONAL MOVEMENT

The foundations of CrossFit workouts are inspired by the very movements you use in your daily life. These movements, called functional movements, use full range motions – motions that engage multiple muscle groups. For example, when performing a dead lift, your body engages all major muscle groups — the core, shoulders, arms, and legs. These movements are not only effective as an exercise because they elicit a high neuroendocrine response; they are also safe because they are mechanically sound. Strengthening the muscle groups that are used every day help prevent injuries in your daily life.

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CLASS BREAKDOWN

WARM UP (10-15 min.)

Every class begins with a low intensity warm-up to increase body temperature and blood flow to the heart and muscles. Movements listed in the warm-up will help prepare the body for the skill work and WOD for that day.

SKILLWORK (20-30 min.)

There are so many different skills that can be learned in CrossFit.  Skills you never thought you could ever do.  This portion of the class allows you to work on these skills at your own pace with the supervision of a coach to ensure proper technique, form and safety.

WOD (15-20 min.)

The Workout of the Day (WOD) is the intense workout CrossFitters crave.  This workout will challenge you and push you to your limits mentally and physically.  Every WOD is scalable to your abilities to give everyone their own unique challenge.  WOD’s are never the same which prevents your body from reaching a plateau.

PARTNERS & RESOURCES

 

FORGING ELITE FITNESS

A MESSAGE FROM CROSSFIT HEADQUARTERS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

~ Coach Greg Glassman,
Founder and CEO of CrossFit

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