By: John Maguire

This Monday September 26th we will begin our new evening schedule for CrossFit classes. There will be 5 heats throughout the evening, meaning you will have 5 chances to get a conditioning workout in instead of our current 2-3. Below is the new schedule and following that I answer some basic questions about how this all works. If you have any questions I did not answer here, feel free to post them to the comments section or see Mark or I in class.

WEEKDAY EVENING SCHEDULE:

Conditioning Workouts (Heat 1@5pm, Heat 2@5:30pm, Heat 3@6pm, Heat 4@6:30pm, *Heat 5@7pm)

*Heat 5 is only on Tuesday and Thursday.

Strength Training (4:30pm – 7pm)

FAQ:

1. What time will the gym open each day? From Monday to Friday the gym will open at 4:30pm for the evening classes. This will allow those planning on doing the 5pm heat more then enough time to prepare.

2. How does this new evening schedule affect the morning and weekend classes? It doesn’t. The 6am classes and Saturday 9:30am classes will remain the same in time and format.

3. Will “3, 2, 1″ be called for each heat exactly at the scheduled time? No. On many days there still may be a small group warm up prior to the heat taking place if time permits. There will also be some time to change out equipment as needed. However athletes will be expected to be ready when the instructor calls for the heat.

4. If the workouts will not start exactly every 30min why are the new times posted that way? The time posted for each individual heat is the earliest that heat can begin. Some days a heat may be done 5min before the next heat’s time, and others it may be done 5min after. Regardless, when the instructor calls for your heat you need to be ready to go.

5. What does “be ready to go” for each heat mean? Being ready for a heat means that you are in a position to follow the instructors directions and begin participating in the heat in whatever way is required at the time.

6. How do I get into a heat? Upon arriving to the gym see the instructor in charge and tell him or her which heat you would like to participate in. If a position is open you will be placed in it. First come, first served!

7. Can I call, text, or email the instructor ahead of time to get into a heat time? No, you must see the instructor in person. Everyone will be placed into the heat on a first come first serve bases.

8. What if I have to be somewhere at a certain time? You will then need to plan your arrival time accordingly so that you will have a good chance to get in the heat you want. If someone is willing to give up a heat spot and wait for the next one (if there is space in that heat) then that can be done.

9. How many athletes will be allowed in each heat? 8-10 depending on equipment needs.

10. What about strength? Strength time will now be available from 4:30pm -7pm. On most nights a separate instructor will be available to help anyone with strength work and to oversee form and technique.

11. Will strength training be programmed? Yes. For those following the 5,3,1 method and others as well..

12. When do I do it? When you want to. Those following the 5,3,1 method will have 7 days to complete each microcycle. Conditioning workouts will be based off these cycles so it is important to keep up with them.

13. Will strength ever be part of a heat? Yes. It will not be uncommon to have some dynamic effort or max effort work to start off a heat such as with Olympic lifting or max effort box jumps. In fact there may be a day where that is all you do.

14. How long will the workouts last? Right now our workouts are programmed to last anywhere from 4min to 30min and they will continue to be programmed that way.

15. Will the workouts ever be programmed for longer then 30min? On the rare occasion that a workout over 30min is purposely programmed it will most likely be done on a Saturday or members will be notified ahead of time.

16. Will we know the weekly workouts so that we can plan our strength accordingly? Yes. The weekly update featuring the week in workouts will return on Monday Sept. 26th. It will also include voting for Saturday workouts.

17. What happened to the TAG WODs and will they be brought back? The “That All you Got?” workout of the day was put on hold while the new strength programming was put into place. TAG workouts will return on Monday Sept 26th.

18. Is this a permanent change to the evening schedule? Yes, however we will evaluate the new schedule after 60 days. Any opinions or comments from members during those 60days will be included in the evaluation. So let us know how you like or dislike it as it is put into place.

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