Every other Saturday at 12pm and Wednesday at 6:30pm we offer a FREE CrossFit Fundamentals Workshop. This is a free 90 min seminar reviewing our core exercises and movements. There is no cost and requires no commitment.

Spring – Summer 2013

SATURDAY SCHEDULE: March 30th @12pm | April 6th @12pm | April 27th | May 11th (Open House) | May 25th | June 8th | June 22nd | July 6th | July 20th | August 3rd | August 17th

WEDNESDAY SCHEDULE: April 17th | May 1st | May 15th | May 29th | June 12th | June 26th | July 10th | July 24th | August 7th | August 21st 

To register fill out the section below including all relevant information Name(s), Phone#, Email, Date of Workshop, and how you heard of/found us.

Do not hesitate to contact us via phone as well @ 267-731-7841.  If you have to leave a message rest assure we will return your call as soon as possible. Our classes do close out, so do not hesitate to schedule as early as possible, the end result is worth the wait.

 

What Movements are Reviewed?

Squats
This is a core movement that applies to many movements and function in life or sport. We review form, progression, and range of motion to complete this movement properly and safely. Other Squat related movements included are the front squat, medicine ball squat, wall ball, and Over head squat.

Deadlifts
This used to be called the health lift because it is that vital to function. The deadlift is simply the proper way to pick something up. As simple as that sounds, many people don’t have the flexibility and core strength to do this simple exercise properly. Safety and function are our most important values, thus we spend a good amount of time on this exercise. Another deadlift related movement we review at the workshop is the Sumo deadlift High Pull (SDHP). The SDHP is a more explosive movement that relies on core to extremity principles. Initiating force and power from the core to be completed by the extremities is a concept heavily reviewed in our Fundamentals Workshop.

Kettle bell Swing
This is an explosive power type movement that challenges the body in numerous ways. Hip power creates the energy needed to properly perform this exercise. The Kettle bell swing is another example of a core to extremity exercise.

Presses
Basic pressing movements reviewed during the Fundamentals Workshop include the shoulder press, the push press, the bench press, and thrusters. As basic as the shoulder press sounds, most people that come into our intro class do this movement wrong. There is a proper progression and path needed to do this movement safely and effectively. The push press builds off the the key teaching points of the shoulder press, but adds an element of explosive hip drive. This fast and compact movement allows a person to move greater weights more quickly. The bench press and Thrusters are other pressing movements covered in the workshop.

Body Weight Movements
Box Jumps – A plyo metric movement and basic function required in life and sport. The are key points we want you to hit in this movement and a few safety points to be reviewed.
Push ups – We teach many proper form since so many have a sloppy push up. We also review ways to scale this movement for people of various skill sets or fitness levels. No matter where you are, we can work this strength.
Pull ups – Don’t worry, most can’t do them…. especially at the rate we do them in class. No matter where you are, we can scale this movement for you. Bands are used to assist you based on your abilities. We have people of all different shapes, sizes, and abilities….. and all get up on the pull up bar with our scaling or teaching points.
Burpees – Probably one of the most hated movements, but it gets you in shape and requires key function to perform.

Other topics include
Proper warm ups, pre and post workout therapy, membership packages, class schedule, and any other questions you may have regarding the movements or our program