Breakdown of a CrossFit Class
For every class, the movements of each section of the workout will be written on the board at the front of the room. This is for you to reference throughout the class and to allow you to ask questions ahead of time if you are unsure of a movement.
Total class time: 1 hour
Dynamic warm-up and stretch
Workout of the Day (WOD)
For Best Results (FBR)
The FBR depends on the components of the strength and WOD portions of the workout, this section of class focuses on core training, skill development and mobility but may not always be a part of class.
Cool down and stretch
What is CrossFit?
CrossFit is a fitness program that combines a variety of functional movements into a timed workout. It’s fitness pursued in a measurable way through records on constantly varied functional movements performed at high intensity with the goal of increased work capacity.
CrossFit is designed to improve fitness and health and make everyday movements easier: movements like bending down to pick up a child or a bag of groceries (deadlifts!), taking down or putting up heavy items from a high shelf (shoulder presses!), getting up from playing on the floor with grandkids (squats!), going up stairs and running a faster 5K (jump rope!).
To be safe and truly improve, a member must be able to consistently execute a movement’s mechanics correctly. Therefore, we practice with low intensity until that consistency is present.
From there, weight and movement difficulty is increased to strengthen and build muscle, cardiovascular capability (endurance), and most importantly, work capacity (the total amount of work you can perform, recover from, and adapt positively to)! This may sound complex, but it’s intuitive: you want to increase the amount of work you do (lifting objects, running) in a shorter amount of time.
Constantly Varied Movement
The movements of each CrossFit workout are always diverse, always changing, and therefore always producing results. There are over 200 bone-moving muscles in the human body and a myriad of ways they can be used together to perform work. CrossFit makes sure as many of those are used properly and as efficiently as possible.
Each training session has a workout of the day (WOD) that is always different and changes all the time—every day, in fact. This means you’ll never get bored with the same old workout routine!
High Intensity Interval Training
High intensity interval training (HIIT) means alternating short periods of intense anaerobic exercise with recovery periods. It increases heart rate, but more than that, repeated HIIT makes the heart, circulatory system, and muscles all work more efficiently for greater results and output—meaning you’re also building endurance.
Crunch Those Numbers
You can’t set goals if you don’t know where you’re starting from or where you’re going. That’s where our initial assessment, scoreboards, and clock come into each workout. The successes of CrossFitters are driven by data—by keeping accurate, measurable, repeatable results—and by precisely defining the standards for performance.
This data has so much important value: it shows you where you’ve been, where you could be, and where you’re going. It’s also motiving to finish a workout and be able to write a new personal record (PR) on the board and ring the PR bell! It’s always an occasion for high fives all around.
CrossFit TreeTown offers classes utilizing heart rate monitors to track heart rate zones during workouts. Training in specific heart rate zones increases aerobic capacity and increases your aerobic threshold to maximize recovery for growth in strength, stamina, and cardiovascular intensity.
Training to increase aerobic capacity over time allows standard CrossFit movements–like wall balls, kettlebell swings, pull-ups, and power cleans–to be performed at a controlled pace, focusing on technique. As the body adapts, more reps at a higher weight and faster pace will be achieved with a lower heart rate, which means less strain and stress on your mind and body!
Recovery time is also optimized by close monitoring of time spent in each heart rate zone, so members avoid burnout and reach goals and break limits faster.
This is not “CrossFit Lite” or “CrossFit Less Technical.” We are utilizing all of the standard movements throughout a variety of low- and high-volume reps, a range of weights, and all of the gymnastic and technical movements. We are even further customizing each workout to member abilities, challenges the body to recover and adapt faster and safer.
All Together Now
The structure of CrossFit facilitates camaraderie, self-competition, and fun of sport—wherever you’re at in your fitness journey.
This means that at its heart, CrossFit is inclusive fitness. Designed for universal scalability, CrossFit is for any committed individual, regardless of experience. Like the official CrossFit website says, “The needs of Olympic athletes and our grandparents differ by degree, not kind.” Every workout can be scaled to meet individual needs without leaving members behind in class.