Podcast
FWCF Podcast
Hosted by Kyle Stark · EN
Podcast from Ft Wright CrossFit
10episodes
Episodes
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48hr Row Challenge
Jun 21, 2022Tap to summarizeWhy?That is the number one question I have gotten from people when I mention the 48hr rowing challenge. I recognize that I may be a little crazy to even consider the challenge, but this is my best effort at explaining why someone might want to do this. As human beings we are wired to evolve to be more comfortable. Our brain is constantly working to figure out ways to make things easier or more efficient for our body, and as a society we have followed the same trend. As Michael Easter said in his book The Comfort Crisis, “We are living progressively sheltered, sterile, temperature-controlled, overfed, under-challenged, safety-netted lives.” We need to occasionally step outside of that comfort zone and try something that makes us uncomfortable. We need to shore up our ability to deal with stress, and practice the skills that help us deal with that. The 48hr row isn’t about seeing who can row the most meters(although we are keeping score) it’s about how you respond when you are tired, when your body is worn out, when things aren’t “easy”. People will experience a lot of emotions over 48hrs, and have several breakthrough moments. The novelty and excitement wears off after about 8 hours, around 16 hours you start to get really tired, at 24 hours you realize you’re only halfway and self doubt rears its ugly head, at 32 hours you look around at the people that are still going and are inspired by their tenacity, at 40 hours you realize that it doesn’t matter how long it is, you can continue indefinitely, at 48 hours you’re elated, you’re not tired anymore, you’re a new more resilient version of yourself. It’s not very often that we totally unplug ourselves and focus on one thing. This row is an opportunity to have a sole mission for 48hrs. For 48hrs you will focus on rowing, preparing for rowing, stretching for rowing, eating for rowing, and sleeping for rowing. For 48hrs you will work on 1 thing. For me that is why I do these types of challenges. To push outside my comfort zone, to see how I deal with stress, to practice focus and excellence. In my experience the carryover has been huge to the rest of my life. I constantly look for small things in my life that I can do to improve, to get just .5% better, to pursue excellence. All of that I learned doing these types of challenges, and selfishly I want to continue to tap into that. After all that type of fortitude is a perishable skill, and one that needs to be tested and refined.The 48hr row isn’t just about the participants. I envision this as a community event with some people rowing. I want people to come hang out, to row a bit, to talk, to eat, to play games, and to generally enjoy the community. Growth and development of the community is the real goal, with inspiration and kinship at the heart of it. Sharing time and experience with people that are on the same path, and share the same passion for being the best version of themselves. Our community is great, period. This is just an opportunity to come together for 48hrs and see it in action.So please come hang out, have a beer, row and talk to me for a bit(or just talk), have some food, and enjoy the communityWhy Big Fish?I’ll post a little bit of the description from their website, and a short video explaining the naming of their foundation below. But their mission and vision very much aligns with our “why” behind doing the challenge, and that is why we picked them!“We create opportunities for veterans to attend events and make meaningful connections that bridge their military experiences into their future. We do this through hosting events ourselves, and partnering with like-minded non profit organizations that understand the power that comes from small-scale, meaningful events.”The story behind the Big Fish name is also great, and I encourage you to watch this short video and then ask yourself “What am I doing today to be a Big Fish?”
Transcribe →Upcoming events & announcements
Jun 18, 2020Tap to summarizeHello! It’s been a while since we have been able to plan to do events so we wanted to go ahead and let everyone know of what is coming up in the next couple of months. Full details on all of these events will come out as the event gets closer. If you have any questions, please contact us at info@ftwrightcrossfit.com.June18th - Kids classes resume with Coach Jack19th - 1st of 4 training rucks, see the FB event for full detailsJuly1st - Tickets go on sale for MBB4th - MURPH!7th - 30 minute zoom discussion with Coach Kate on Kid’s Nutrition11th - In house ‘Merica Competition12th - Zone 90. Classes at 8am and 10am. (30 athlete limit per class)14th - 30 minute zoom discussion with Coach Kate on Performance Supplements17th - GoRuck Event18th - Barbells & Boy Bands Ladies Night (6-9pm)21st - 30 minute zoom discussion with Coach Kate on Nutrition in Female Athletes25th - Stacey Strong WOD & cookout26th - Kids Day Camp for ages 7+ (12-3p)28th - 30 minute zoom discussion with Coach Kate on Identifying disordered eating patternsAugust15th - Mustache Barbell Bash - team of 4 competition
Transcribe →FWCF COVID-19 Outbreak Response Plan
Mar 12, 2020Tap to summarizeFWCF COVID-19 Outbreak Response PlanThe health and safety of our community is our top priority. Therefore, as we all consume information across a wide range of outlets including the media, vendors, and social media channels, it is vital for all of us to remain aware and responsive to the ever-changing status of the COVID-19 outbreak. Rest assured, we are in contact with health officials and others in our industry and we continue to monitor the situation. We will rely upon the Kentucky Department of Health or other state agencies, as well as the Centers for Disease Control (CDC) and the WHO for guidance.At this time, there are no actions currently suggested for our operations and we look forward to seeing you! However, as recommended by the World Health Organization, we ask that you “stay home if you feel unwell … and follow the directions of your local health authority.”We encourage you to seek guidance from health agencies for up-to-date information:The Kentucky Department of Health COVID-19 update page The latest updates from the WHO on the virusThe WHO’s recommendations for the public to reduce exposureA live-tracker of the spread of the disease from Johns Hopkins University. We are also taking precautionary measures to help minimize the risk for our community. Please note the changes below, and contact us with any questions.Remove Chalk BucketsThis is a very shared piece of equipment. Please plan to bring your own “chalk ball” if you need it, and limit sharing it.Installed 4 additional Hand Sanitizing Dispensers2 by each equipment disinfecting station, 1 by kids room, and 1 in lobbyIncreased stock of towels and lysol for disinfecting equipmentEliminate Saturday “free community class” For the time being this class will be limited to active members of our gym, and not open to the public.Educate and encourage members on RX’ing their hand washingWe have posted graphics of proper washing and preventive measures in both bathrooms20s of scrubbing while washing your hands is RX’d, any less is a “no rep”Please, please stay home if you’re feeling sickFor the time being we will limit partner workouts and shared equipmentOur coaches plan to end classes 5min early to have athletes disinfect their equipmentPlease be responsible and disinfect your equipment. Your diligence here is the most effective thing we can do as a community.We encourage you to leave kids at home if that is an option, as children and the elderly are the most at risk.We will start to offer “at home” options for each daily WODComputers (Music and Check-In) are for coaches only now, athletes are asked to check in on their phones.Thank you for your understanding as we navigate this situation.Kyle Stark
Transcribe →March Focus
Mar 1, 2020Tap to summarizeHappy March!Thanks to all volunteers and athletes that participated in our inaugural Distinguished Games masters competition! In March we will evolve our focus to barbell cycling. This doesn’t mean we will be hanging it up for the conditioning and skills...just means that we will see an increased focus on cycling. Our benchmark tests in March touch an element of cycling in a different way. We will see the Cali Bear, Gwen and DT -- get ready! Cali Bear will hit the heavy barbell with the 225/155 EMOM x 30 clean & jerk. Gwen will allow the athlete to pick their poison for loading in the unbroken moderate to moderate-heavy cycling. And finally...DT the most classic barbell cycling test we’ve got -- 5 rounds of fun with the moderate-heavy barbell.Upcoming events in March:March 9 - Flying Pig Training Group starts. Signups on the long table.March 14 - Beer Mile. Additionally, we will be doing "Take Home Bags" for the Ronald McDonald House. We have the supplies but we need your help in stuffing the bags!! We will be making the bags between 10a to 10:30a before the Beer Mile begins.March 20 - CrossFit Kids Pop-Up Class. 9a to 9:30a (3-7 yrs old) and 9:30a to 10a (8 and up).March 29 - CrossFit Kids Day Camp. 12p to 3p (7 and up) $25, sibling discount available. $30 for non-membersPlease email info@ftwrightcrossfit.com if you have any questions about these or any other events. Thanks,Jonas RussellGeneral Manager
Transcribe →Founder's Story
Jan 7, 2020Tap to summarizeFounder’s StoryWe started FWCF in August of 2012 because we had seen a dramatic improvement in our own lives, and we wanted to share that with others. Personally I found CrossFit in 2010 while researching fitness programs to get in shape for the military. I had recently graduated college, and had little to no direction in my life, which translated to, little to no self confidence. I decided to join the military to try and find some direction and purpose in my life. Secretly, I hoped it would give me some self confidence and leadership skills also. I started CrossFit and quickly fell in love with it. My body started changing, and as I struggled through long workouts I began to develop some grit and confidence in my abilities. I felt great physically, but more importantly I felt great mentally. As my way to “give back” to CrossFit I decided to volunteer at the 2011 Central East Regional, where I met Greg Glassman(the Founder of CrossFit). He asked if I was coaching, and then asked if I planned to open my own affiliate. I said “no” to both questions, to which he responded “you should, you have the fire, I can see it in your eyes.” Granted it may have just been his sales pitch to get another affiliate on the books, but it set me on a trajectory that I am still on today. I got my CrossFit L1 the next month, my CrossFit Weightlifting the month after that, and my CrossFit Mobility the month after that. I started coaching Fall of 2011, and then went out on my own in the summer of 2012 to open FWCF.When we opened we were living on passion and grit. We loved CrossFit, we met some great people, and we were just trying to help people lead healthier lives. I also coached every single class, we lived on Steph’s salary alone, and we dumped every dollar we made back into the business; buying equipment, expanding into a larger space etc… We didn’t take a vacation for 3 years, and there was no such thing as “sick days,” there was no one else to coach! Then we started to grow enough to “hire” a few coaches part time, Steph and Liz both started coaching 5AM 1 day a week. We focused so much on coaching in the beginning, we wanted everyone to feel like they got individualized coaching every time they came in(as they should.) When we got to a certain point with coaching we realized that to grow we needed more structure. That was when we began to focus on our “class experience,” we started leading the class through warmups, we signed up with Wodify so clients could track their workouts, and our motto was “make this the best hour of your clients day.” Now that we have good coaching, we have good class experience, it’s time to invest in infrastructure. That was when we decided to build the new gym, which turned out to be a much longer process than we anticipated, but that allowed us more time to work on the business itself. Since we have moved into the bigger space we have spent our time defining our vision, and building the business to support that. Our vision for FWCF has always, and will always be, to help people achieve a baseline of health and fitness so that they can go outside the gym and apply it however they want. They can have the general health and fitness to take their kids on a ski trip, to run a 5K with their friends, and to help a family member move! With that clear vision in place, we have tried to reach more people by optimizing our class experience, refining our on ramp procedure, expanding our class schedule and variety of offerings, and constant pursuit of coaching excellence. We are currently delivering on that vision at a level we never have before. Our team is bought in, and they live and breathe that same passion we had when we opened the gym. The future is bright, and I can’t wait to experience it with all of you!AnnouncementsSunday CrossFit 45 is back to regular schedule, 10AM on SundaysSaturday 1/25: Only 6:15A and 7:30A, NO 9AM classSunday 1/26, 12PM, Katy Young Memorial Workout.Non-members are welcome, please have them fill out the waiver ahead of time at ftwrightcrossfit.wodify.com by following the “Free Trial” menu.
Transcribe →2020 FWCF Nutrition Challenge
Dec 24, 2019Tap to summarize2020 Nutrition Challenge Looking for all the details on our upcoming nutrition challenge? Check out below! 6 Week Team Nutrition ChallengeWhat the What? A team nutrition challenge?That’s right! Once all participants are signed up we will arrange them into teams (number of team members per team depends on number of signups) AND assign a coach to that team! That’s right, the coaches are doing the challenge too, and their points count to the team also!We will be utilizing the Wodify Rise app to record key metrics, tasks during the challenge. Doing those challenges will earn you points, and give you a place on the leaderboard. Weekly we will add up the points for each team and send out a team leaderboard. So how do I win? You don’t! Your Team does! The winning team will all win prizes, and maybe a little something extra for the Top Point Scorer and Coach!Why?We decided to try the team format so we could assign people to a coach that could help guide them through the process, and keep them accountable. And we love team challenges!When?Starting January 2nd, 2020. Ending February 13, 2020.Signups will Open December 22, 2019 and close January 1st, 2020.How Much?$99 plus taxes and fees (Includes the challenge and 2 InBody Scans)Sign Me Up! What should I do?!Buy your ticket today HereDownload the Wodify Rise App on your phoneHead over to Acuity Scheduling to schedule your Inbody Scans Here Daily Tasks Food Journal: Record your food in the Lose It app, and then upload a picture of your final macros for the day to the Wodify Rise App.10pts for hitting your macros 5pts for being a little off (7 grams)0pts for being way offExercise:We want you to attend structured classes as much as possible, so we are giving you 5pts for attending classIf you are exercising on your own or doing another physical activity, at least 30minutes in duration, we will give you 1pt for that.0pts for a rest dayEvery Week Tasks Took a Rest Day: The body needs time to recover, so we are giving you 8pts if you take 1 rest day per week. Measurements:This will be a weekly task(Sunday) that can earn you 10ptsBody Weight:Hop on the scale at the same time every week (ideally first thing in the morning with an empty bladder)Wear similar clothing for accuracyAlways use the same scaleUsing non-stretch tape (fabric tape) we will measure and record:Neck: Measure just above your collarbone.Chest: Measure around the largest part of your bust and backWaist: Measure just above the navel at the narrowest pointArm: Measure above your elbow at the fullest partThigh: Stand up and measure the fullest part of your upper leg.Weekly Challenge ScheduleSleep Challenge 01/02 – 01/09 Sleep plays a huge role in our recovery and in how we function. This week make sure you are getting at least 8 hours per night!8+ hours = 5pts6-8 hours = 3ptsWater Intake 01/09 – 01/16 Doctors recommend drinking at least 64 oz of water per day to maintain hydration levels and maximize our health. Did you drink 64oz a day this week?Yes = 5ptsNo = 0pts Mindful Eating 01/16-01/23Are you paying attention to what you’re eating while you’re eating it? Eat all your meals this week without your phone, without TV, and other distractions.Yes = 5ptsNo = 0ptsMobility Challenge 01/23 – 01/30 Mobility and stretching play a huge role in overall health and wellness. This week practice 15min of mobility per day.Yes = 5ptsNo = 0pts Mindfulness Challenge 01/30 – 02/06 Practicing gratitude will help improve mental health and bring joy to your life.What are 3, things you are grateful for today?What would make today great?Daily affirmation, "I am......."Yes = 5ptsNo = 0pts Lay off the Booze 02/06-02/13 Alcohol piles on a lot of empty calories. This week lay off the booze and feel the benefits!Yes = 5ptsNo = 0ptsInbody ScansInitial Scan 15ptsFinal Scan 15pts
Transcribe →12/12/19
Dec 12, 2019Tap to summarizeWeightlifting ClassIntroducing Weightlifting with Coach Jonas! He is a Level 2 CrossFit and Weightlifting coach that is passionate about helping you improve. Classes are for all levels of weightlifters, and everyone is encouraged to attend.When: Classes will meet every M/W @730P, and Fridays at 630P. First class will be 1/6/20, and will run for 4 weeks, finishing 1/31.What: 1 hour classes focusing on Olympic Weightlifting movements. You can expect to do those movements, squats, and other accessory lifts Why: To improve strength and technique in the Olympic weightlifting movements.How Much: $120 FAQWhat if I can’t make every class?-Totally understandable, you will have access to the programming that you can do on your own.What does a typical class look like?-Snatch or Clean and jerk, pulls with the same movement, squats, and 1 other accessory strength movement.What if I have other questions?-Contact Coach Jonas at jonas.russell2@gmail.comAnnouncementsCrossFit Kids:Day Camp this Sunday (12/15) from 12pm - 3pm with Coach Liz! Sign up sheet at the gym!Sweat with Santa (12/21) 9am - 9:30a (3-7 yrs old) and 9:30a - 10a (8 and up) Ft. Wright Barbell Blend*Opening this Saturday (12/14 7:30a - 10:30a)! *The coffee bar will be open every Saturday in December! Holiday Schedule:12/24 7:00a and 9:00a 12/25 - Closed 12/26 6a, 9a 12p and 5:30p
Transcribe →December Programming Focus
Dec 3, 2019Tap to summarizeDecember Programming FocusHo, Ho, Ho Holddd up. It’s December!? Where did they year go, people. Regardless, we are here, and we are way fitter. We will be doing a year recap of the NC60 program that will highlight everything from benchmarks, hero workouts, and some thoughts and musings about what we learned over the year. It’s important to remember that fitness and health is a journey. No one gets fit from one workout...it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts.Before we dive into December, let’s do a quick recap of the month of thanks, November. The goals for November were pretty straight forward -- have a hell of a lot of fun post-Open, kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs!As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving athletes an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch toward the end of the month or right after the new year. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Earlier in the year we launched a series of NCFIT named workouts (Speed Demon, Point Break, Push.Pull, Rip Cord...etc.). In December, we will see these NCFIT creations pop-up week by week to get the blood pumping and the PR bells ringing. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for XMAS Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.Schedule and ActivitiesFWCF Nutrition Challenge1/2/20-2/13/20More details to come!CrossFit KidsWinter Day Camp 12/15 @12P-3P, $25 and signup sheet is at the gymSweat with Santa 12/21: 9-930A(Ages 3-7), 930-10A(Ages 8+)Holiday Schedule12/24: 7A and 9A12/25: Closed12/26: 6A, 9A, 12P, 530P
Transcribe →10 Must Have Kitchen Tools
Nov 26, 2019Tap to summarizeWith the New Year quickly approaching, nutrition and healthy eating is at the front of a lot of peoples minds. All the information and meal prepping can be overwhelming, so we compiled a list of our top 10 kitchen tools to help make meal prepping easier. Feel free to add your own secret weapons for meal prepping into the comments. 1.The InstapotUnless you’ve been living under a rock the last couple years, you’ve probably heard of the Instapot. It rocks, and heres why: it does it all, from slow cooking like a crockpot to fast cooking like a pressure cooker. You can make entire meals in 1 pot, or you can slow cook meats in it. We use ours a lot to make large quantities of brown rice (theres a button for that) and for cooking chicken that will easily shred 2. Food ScaleYou’re going to need something to measure out all that healthy food you’re cooking, so finding a reasonable easy to use scale is important. We aren’t weighting things down to the microgram, so a basic scale will be sufficient. 3. Non-Stick SkilletI do believe in having a quality non-stick skillet, but I don’t think you need to spend a ton of money on one either. In my experience the expensive ones lose their non-stick property over time also (especially if you put them in the dishwasher). For that reason I prefer to get more “middle of the road” skillets and just know that I’ll have to replace them every couple years. 4. Non-Stick Baking SheetOn the same lines as the non-stick skillet I like to stick to middle of the road sheets also. Having a set with various sizes is always helpful too. That way if I’m cooking something small I don’t have to wash the big pan (cause they don’t fit in the dishwasher). There is good variety in this set, and they are made with steel instead of aluminum.5. Stainless Steel Mixing BowlsStainless steel is non-porous(easier to clean) and these bad boys also have a silicone bottom so they don’t slide all over the counter when you mix things. This set also comes with lids, so if you make guacamole for your favorite CrossFit coach you can seal it up and help it stay fresh till you bring it in.6. Sharp KnivesHaving the right tool can make all the difference. After almost slicing our fingers off cutting up sweet potatoes, Mrs Stark and I decided to invest in some better Kitchen knives. I still like the idea of buying a good set to start with, and then replacing individual knives as needed over the years. This has been huge for us, and made all the chopping we do much easier.7. Various Cutting BoardsI love the idea of using wood cutting boards, but the cleaning and maintenance of them has never appealed to me. We keep it simple with these plastic cutting boards. They have a rubber grip, which is great because my hands are always wet while cooking. They also have that little groove towards the edge that catches all the juices before they run all over the counter, game changer.8. Glass Measuring CupsI’ll go into my affinity for glass over plastic more later, when I talk about food storage but in general I prefer glass over plastic. This set of Pyrex glass measuring cups are durable, and can handle hot liquids also. For example if you need boiling water you can just heat it up in the microwave, and not have to worry about the health concerns associated with heating plastic in the microwave. It’s also great for measuring out portions for meal prepping.9. Measuring SpoonsDo yourself a favor and get 2 sets of these. As the old saying goes “ Two is one, and one is none”. Inevitably you will need one that is already dirty, so having 2 sets will alleviate having to wash the only measuring spoon you have. These are crucial for being able to add the correct amounts to your meal prepped food.10. Glass Food Storage ContainersGlass over plastic, always. There is a lot of talk about the negative effects of heating up your food in plastic containers in the microwave. If you want to do the research and form your own opinion I’ll leave that up to you, for me I would rather be safe and just use the glass containers. In my experience the food tastes better out of glass anyways. Note that you will have to remove the plastic lid before microwaving, and if you eat large meals you may need to invest in some larger containers. For Steph and I this size works pretty well.Honorable MentionThe Traeger grill is like cheating. Everything we have cooked on it has been delicious. It uses wood pellets as fuel instead of propane or charcoal, which gives everything a great flavor. It also has the ability to cook at higher temperatures than a traditional smoker, so you don’t have to wait 16hrs for that pork shoulder. The price tag is the only drawback on this bad boy, but hey it’s an investment into eating really good food for the next 10 years! </if...
Transcribe →Personal Training vs Group Training
Nov 19, 2019Tap to summarizePersonal Training vs Group TrainingIt’s a common misconception that CrossFit is done exclusively in a group environment. Most people picture large groups lifting weights, sweating, and working out together. However CrossFit doesn’t lose it’s efficacy when applied to the 1-1 model, in fact it can be better. Both training environments have their pros and cons, it’s up to the individual to decide which is best for them.Group training without a doubt makes up the majority of people’s CrossFit experience. The group environment can be extremely motivating, and many people compare it to when they used to train with a sports team. Having other people around you will help most people to push beyond their preconceived limits, and keep their intensity higher than individual training. Group training also creates a bond with your fellow classmates, which helps to keep you motivated and creates accountability to your fellow students. We have all experienced the guilt trip from our classmates when we come back, having missed a particularly hard workout. As for limitations group training can be intimidating for the beginner. New people are fearful of being “left behind” in a class, or of being judged by their fellow classmates. This nervousness can create anxiety which leads to missed workouts and what we call “cherry picking”. That fun term is when you check a workout beforehand, and skip the ones that you will struggle with, only showing up on days that you think you will excel. A second drawback to group training is the limit on individual attention. We have spent a ton of time training our coaches to give individual attention to everyone in class, but the reality exists that they can’t watch every rep of every student in class.Personal training does make up a smaller portion of the folks doing CrossFit, but I would wager to say it’s higher than you think. CrossFit is defined as “constantly varied functional movement performed at high intensity”. No where in that definition does it say “in a group setting”. The same beautiful principles that make CrossFit effective in a group setting also make it effective 1-1. The major upside to doing CrossFit 1-1 with a coach is the individualized attention you receive. You have a coach that will watch every rep of your workout, maximizing your safety by refining technique, and maximizing the efficacy of the workout by adjusting loading and volume for your individual fitness level. For example say we have a workout that includes bar muscle ups, and you have yet to master that skill. Your coach can prescribe a scaled movement that will help progress you to bar muscle ups, based on your individual limitations. The level of accountability is also much higher with personal training. You have an appointment with a coach, they are there waiting on you, you show up. In a group setting it can be easier to “blend in” and miss a couple days before the coach notices that you haven’t just been attending a different class time. The coach is also watching every rep, and making you accountable for meeting the movement standards. There is also more flexibility with Personal training. Can’t make a specific class time? PT typically has much more availability. Feeling super sore from a previous workout? PT can modify the workout. Slipped on the ice and tweaked your ankle? PT can be modified to work around your injury.Both forms of training have their benefits, and it really is hard to say which is better. Personally for me the answer is both. I love the motivation of being in a group setting, but sometimes I need the individual attention to work on a movement or skill. When I was training for a competition last year I knew there would be swimming, so I took 1-1 swim lessons. I’ve also needed help with my endurance, so I paid a coach to come up with a training plan. For me the perfect mix would be group classes 5x a week, and 1x a week PT to work on a new skill, or refine my technique. Someone newer to CrossFit, with a restricted schedule may be better off with 3x a week PT and 2x a week group. The best schedule is just like the best training plan, individualized to the person doing the training. New to CrossFit and want to know more, or learn about our different training packages? Click Here to schedule your No Sweat Intro. Already into CrossFit and want to learn a new skill or refine your technique? Click Here to schedule a Goal Review.Holiday Schedule11/24: CrossFit 45 and then closing at 11AM for Coaches MeetingPop Up Kids Class: Wednesday 11/27: 9A-930A (ages 3-7), 930A-10A (ages 8+)11/27: Regular Schedule, no 630PM class11/28: Closed, Happy Thanksgiving!11/29: 9AM CF Class, 10A-12P Open Gym, 12P Zone Class, Gym closes at 1P11/30: 615A Zone Class, 730A CF Class12/1: Closed
Transcribe →