At CrossFit Dimensions we offer a variety of class types aside from your traditional CrossFit class.  Each class type has a slightly different focus.  Our classes include CrossFit Endurance, CrossFit Unloaded, and our On-Ramp program for beginners.  We also offer personal training sessions for those you would like some one-on-one attention.  You can find the class descriptions below and check out our class schedule to see the class times.

 
CrossFit 

 

CrossFit is a strength and conditioning program using constantly varied, functional movements performed at high intensity.
Widely used by police, firefighters, and the military, CrossFit has become popular with anyone wanting to improve their level of fitness regardless of age, gender or current fitness level.  Those who aren’t fit get fit; those who are fit get fitter.

 

CrossFit workouts combine exercises from the following 3 modalities:

  • Gymnastics – pull-ups, push ups, plyo box jumps, ring dips, medicine ball throws

  • Cardiovascular Conditioning – including running, skipping, rowing

  • Weightlifting – squats, deadlifts, clean & jerks, snatches

 

CrossFit works to develop 10 Dimensions of Fitness:

  •  Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

  •  Stamina – The ability of body systems to process, deliver, store, and utilize energy.

  •  Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

  •  Flexibility – the ability to maximize the range of motion at a given joint.

  •  Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

  •  Speed – The ability to minimize the time cycle of a repeated movement.

  •  Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

  •  Agility – The ability to minimize transition time from one movement pattern to another.

  •  Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

  •  Accuracy – The ability to control movement in a given direction or at a given intensity.

 

Every day a new Workout is posted, called the Workout of the Day or WOD.  Everyone who comes to class that day does the same WOD — this creates a camaraderie among the participants that is unlike any other gym experience.  All of the exercises, weights and reps can be adapted to suit any ability.

 

CrossFit is the sport of fitness …….. believe it!

CrossFit Endurance

 

CrossFit endurance classes are designed to specifically train the isolate the dimensions: CARDIOVASCULAR ENDURANCE & STAMINA.  CrossFit Endurance is a specialized endurance sports training program dedicated to improving performance, fitness and endurance for sports potential and it is an ideal compliment to your CrossFit training.  Our endurance classes still involve a WOD just like our regular CrossFit classes, however the E-WODs are generally longer and tailored towards to endurance athlete.  E-WODs involve activities such running, rowing, jump rope, plyometrics, and other locomotive movements.  In CrossFit Endurance we focus on eliminating unnecessary volume of training while increasing intensity.  As opposed to LSD (long slow distance) training which results in athletes being less powerful, less lean and more prone to injury, CrossFit Endurance Training will make you faster….will make you leaner…. will increase your power….and will make your lungs burn.  But, it will make you HAPPY!  

 
CrossFit Unloaded

 

CrossFit UNLOADED is a barbell-free class designed with the same intensity as our regular CrossFit classes, but without highly technical barbell movements that take time and practice to develop.  It is the perfect alternative for those you want to do CrossFit style workouts without having to pick up a barbell.  At CFD, our CrossFit UNLOADED classes are open to everyone, regardless of if you’ve completed our Foundations program or not.  You can use CrossFit UNLOADED classes as a stepping stone into the standard Crossfit classes, an alternative on a de-load week, or to experience the high intensity of CrossFit workouts without the risk of injury involved in the highly technical barbell movements. Our UNLOADED program is offered twice a week: Thurs @ 6:30pm and Sat. @ 9:00am.

 
On-Ramp

 

The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing regular CrossFit classes. We are going to be hammering technique technique technique!—both to ensure your safety—and success at the next level.  We will introduce you to technique and mechanics first, thenintensity.  We will be showing you movements that begin with the relatively non technical and progressively more technical (barbell movements).  Every new member is REQUIRED to attend all 8 On-Ramp classes which are available 2 times per week (you do have the option to test out if your skill level provides).  It’s important that you are here for each of the 8 sessions as these movements build on one another.  You can start the On-Ramp program at any time, however you must attend 8 consecutive sessions in order to complete the program.  If you cannot make the scheduled On-Ramp classes, let us know and we can schedule one-on-one sessions with one of our trainers that work with your schedule.  There will be a workout at the end of each session which will get progressively more challenging as the course progresses. The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine the intensity of the workout. The class is called “On Ramp” for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our group classes.

Members enrolled in our On-Ramp program are encouraged to take advantage of our CrossFit UNLOADED, CrossFit Endurance, Bootcamp, and Yoga classes as well.  They will also serve as a stepping stone in preparation for our regular CrossFit classes.

 
Personal Training

 

At CFD, we also offer our members the option of private 1-on-1 training sessions with one of our certified CrossFit trainers. Working with a personal trainer is exactly that: personal. The advantages of a personal trainer include:

  • Program design specifically for YOU – Having a one-on-one relationship with a person who creates a plan that is designed for you and only you, based on your specific goals, desires, needs, and limitations.

  • Progress at your own pace - Exercising according to your level of fitness instead of working with a class full of other people who urge you to exercise more intensely than you’re able to.

  • Motivation – Working with someone who pushes you to make progress but who has the specific training to help you avoid over-training.

  • Weight loss - We educate you on the importance of nutrition while shifting the focus from just losing weight to gaining new abilities and maximizing your fitness dimensions. Weight loss comes easily when you are having fun, and you will be more likely to stick to a program you enjoy!

  • Performance Training - We can also help you train for a wide range of sports and improve your physical capacity for them. Unlike CrossFit training which lacks specificity, sports training is very specific and involves the isolation of one or two dimensions of fitness.  If you take your training seriously, we look forward to working hard with you to reach your physical potential.

  • Safety – individualized attention will Keep you safe and decrease the risk of injury during your workout.

 

STRENGTH  --  AGILITY  --  POWER  --  ACCURACY  --  STAMINA  --  COORDINATION  --  BALANCE  --  SPEED  --  ENDURANCE  --  FLEXIBILITY

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