What Does A CrossFit Session Involve?

[vc_row][vc_column][vc_custom_heading text=”This is a workout like no other! Here’s what to expect” font_container=”tag:h3|text_align:left|color:%230660fc” google_fonts=”font_family:Shadows%20Into%20Light%3Aregular|font_style:400%20regular%3A400%3Anormal” css=”%7B%22default%22%3A%7B%22color%22%3A%22%230660fc%22%7D%7D”][vc_column_text]Welcome to CrossFit!

You’ve signed up because you love a challenge and you want to push yourself and see how far you can go.

People sign up to CrossFit to reach their fitness goals, but they stay for the camaraderie and the ‘high’ you get from intense workouts.

If you’re feeling apprehensive about your first class, here’s what you can expect:

[/vc_column_text][us_separator show_line=”1″ line_width=”default”][vc_row_inner gap=”17.5px” el_id=”session-involve”][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6495″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Before Class

We encourage members to arrive 5 – 10 minutes early. This gives you time to catch up and get to know some of the people at your gym. Arriving early also allows you to start your workout in the right frame of mind.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6497″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Class Brief

Before you get going, your coach will run everyone through the workout of the day (WOD). He / she will explain the intent of the class, run you through the movements and make time for any questions you might have.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner gap=”17.5px” el_id=”session-involve”][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6584″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Warm Up

To perform at your best and avoid injury, it is important to warm up. You’ll be taken through a thorough warm up before your workout truly gets underway.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6531″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Strength

Strength training is a huge part of CrossFit. But don’t worry! You won’t be expected to lift like Arnold Schwarzenegger on your first session.
What’s more important is to get a handle on the right technique, even if it means lifting a broomstick to begin with.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner gap=”17.5px” el_id=”session-involve”][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6529″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Skill

Every class includes a skill. Sometimes it will be part of the strength section and other times it will be related to the WOD.
Skills might include gymnastic moves like handstands or basic push up / pull ups. You could also focus on maximising the results from a specific lifting movement.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6509″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

WOD (Metcon)

Get ready for it! This is the main piece of work for the day. Sometimes you’ll be let off ‘easy’ with a 7 minute AMRAP (as many reps as possible), while others will have you feeling the burn with 20 minutes+ of intense training.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner gap=”17.5px”][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6583″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Warm down

Stretch out and recover from all your hard work. During this part of the class you will have time to chat and get to know your classmates.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”6509″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Class Debrief

Discuss any challenges and celebrate any wins from the session. You may have achieved a personal best or finally mastered your first pull up.
Every success is important and celebrating yours will get you pumped for your next class.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_row_inner gap=”5px” disable_element=”yes”][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”8269″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Before Class

We encourage members to arrive 5 – 10 minutes early. This gives you time to catch up and get to know some of the people at your gym. Arriving early also allows you to start your workout in the right frame of mind.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”8270″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Class Brief

Before you get going, your coach will run everyone through the workout of the day (WOD). He / she will explain the intent of the class, run you through the movements and make time for any questions you might have.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”8268″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Warm Up

To perform at your best and avoid injury, it is important to warm up. You’ll be taken through a thorough warm up before your workout truly gets underway.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_image image=”8272″ size=”full”][vc_column_text el_class=”session-involve-content” css=”%7B%22default%22%3A%7B%22margin-right%22%3A%2225px%22%2C%22margin-left%22%3A%2225px%22%7D%7D”]

Strength

Strength training is a huge part of CrossFit. But don’t worry! You won’t be expected to lift like Arnold Schwarzenegger on your first session.
What’s more important is to get a handle on the right technique, even if it means lifting a broomstick to begin with.[/vc_column_text][/vc_column_inner][/vc_row_inner][us_separator show_line=”1″ line_width=”default”][vc_row_inner gap=”5px” disable_element=”yes” el_id=”session-involve”][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][/vc_column_inner][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][/vc_column_inner][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][/vc_column_inner][vc_column_inner width=”1/4″ css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22padding-top%22%3A%220px%22%2C%22padding-right%22%3A%220px%22%2C%22padding-left%22%3A%220px%22%2C%22background-color%22%3A%22%23f4f4f4%22%2C%22border-color%22%3A%22%23e7e8e8%22%2C%22border-style%22%3A%22solid%22%7D%7D”][/vc_column_inner][/vc_row_inner][us_separator show_line=”1″ line_width=”default”][vc_column_text]Next: Mastering Air Squats[/vc_column_text][/vc_column][/vc_row]

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below to schedule a
brief phone call for your free visit.

You can choose a free trial workout or an in-person
meeting to discuss what you want to accomplish..
We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

We offer our drop ins to experienced members of another crossfit affiliate. If you would like to reserve a spot, simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

1211 Allen Court Rocky River, OH 44116

PHONE:

GIVE US A CALL
(216) 812-7841

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our coaches
will send you information
on getting started