We know CrossFit can be an intimidating concept but we are here to take away all of your fears and misconceptions about what it is all about. At the root of it all is community, amazing fitness, and you being your absolute best.
CrossFit is a strength and conditioning program that uses varied, intense workouts with the goal of improving fitness and general preparedness, created by former gymnast Greg Glassman. Coach Glassman developed CrossFit training when he spent several years watching, working with and coaching all kinds of individuals – all the way from normal, “average looking Joes” to competitive athletes. Glassman took the best, most effective and challenging movements from various sports such as gymnastics, weightlifting and metabolic conditioning to create the CrossFit training methodology.
⟶ Work outs of the day (WOD’s) are typically short, 20 minutes or less, of all out exertion combining movements such as sprinting, jumping rope, rope climbing, weightlifting, tire drags, box jumps, and more using barbells, gymnastic rings, pull up bars, kettle bells, and medicine balls.
⟶ Hour long classes typically start with a dynamic warm up, skill development/strength work and the high intensity WOD. Performance on each WOD and or Strength work is scored or timed to encourage friendly competition and to track individual progress.
⟶ CrossFit training is entirely scalable and by doing so with loads, intensity and duration; the programming is appropriate for any individual who is willing to put in the work- regardless of fitness or ability level.
3 Part System to Getting Started With Crossfit!
STEP 1: Take a Free Intro Class
This is a 30 minute session where you will learn more about what CrossFit is, what we define as “fitness”, and will include a mini CrossFit workout scaled to your abilities after some basic instruction of movements.
STEP 2: Attend our Elements On Ramp Course
Ready to get started? Take the first step by jumping into our 1 week ‘On Ramp’ course. The course will consist of (3) 30-45 minute sessions, where you will be introduced to CrossFit through various movements, and workouts (WODs). Each session builds on the previous one and so it is imperative that you make all 3 during the course of a one week period. Various time slot options will be available for your 3 on ramp training sessions. We run 2 on ramp courses per month. If you can not make the time options inquire about semi private sessions with a coach.
Step 3: Hit the WOD and Olympic Lifting Classes
We can customize any CrossFit WOD to your specific needs no matter what your ability level is! Group Training Classes are infinitely scalable according to the needs, strengths, and weaknesses of each athlete. Additionally, select elements of each workout can be customized to suit the capabilities, fitness-level, or fitness goals of each attendee. Each WOD (work out of the day) class offered on a particular day conducts the same workout through out the day — If you miss a morning class, you can pick up an evening class without missing a beat.
Olympic Weightlifting is highly utilized within CrossFit workouts. With that being said, CrossFit’s intense and high volume repetitions can sometimes cause athletes (both beginners and advanced athletes) to overlook the importance of technique. In this class we will specifically focus on Olympic Weightlifting and its natural and powerful nature. Our goal is develop each athletes overall body awareness and knowledge of both the Snatch and the Clean and Jerk. Whether you want to become a better CrossFitter, compete in local competitions, or just get strong, this class is for you.
CrossFit benefits everyone from the couch potato to the elite athlete. We believe fitness means being able to perform well in different movements and time intervals. CrossFit athletes are well-rounded and can perform well in a variety of different arenas. Our programming delivers clear results, which are measurable and comparable. We burn fat like crazy and create the world’s best athletes with a scientifically backed, evidence-based approach to fitness.
⟶ Small-group, semi-private classes provide a careful and customized approach to your unique fitness abilities and goals.
⟶ Certified trainers teach you new functional movements and motivate you throughout the process.
⟶ Organic Fitness: use your body’s biomechanics, not overbuilt machines, to achieve results.
⟶ Variety: you will not be bored because our workouts are rarely repeated.
⟶ Measurable results which improve over time and increase performance in any sport(s) you compete in.
We refer to our daily workouts as “Workouts of the Day” or a WOD, and these will be updated the night before the workout.
RX refers to performing an official CrossFit WOD at the prescribed (RX’ed) weight, repetition, and/or time. This is the often the highest weight possible and you will likely need to reduce the load and intensity, with the guidance of our trainers, to a level that’s appropriate for you.
Every specialized athlete has clear deficiencies. CrossFit will target your weaknesses and improving these areas will make you a dramatically better sport-specific athlete.
P90X only lasts 90 days and is repetitive, CrossFit lasts a lifetime and is constantly varied. P90X provides standard programming that you learn from a video, CrossFit gives you hands on instruction with certified trainers. CrossFit creates functional results through constantly varied functional movements practiced at high intensity, P90X practices isolated movements that have little functional value and create little neuroendocrine response.
There is a common misconception that lifting weights gives women massive shoulders and huge arms. With CrossFit, you will have better tone and build lean muscle mass, but you won’t look like a bodybuilder.
The short answer is “it’s not.” The cost of local gyms and health clubs don’t include personalized small group training. They can have thousands of members because the majority of members don’t show up. Our higher prices reflect our commitment to offering you the best possible personal fitness training around. Think about how much small group sessions or personal training sessions cost you ($50 to $100/hour). At CROM Physical Culture/CrossFit Rockaway Beach, we charge our members less than $10 per class, which is a great deal. Remember, we don’t just show you a machine and tell you to use it, we work with you, teach you new movements, focus on your specific goals and make sure that you are reaping the benefits of CrossFit.
CrossFit represents a community of certified trainers and affiliates who have dedicated themselves to developing the best fitness program in the world. We have to pay a fee to use the CrossFit name and all of our trainers have been through official CrossFit certifications. We receive a huge benefit by being part of this community and think it’s well worth it. Unlike a franchise, we don’t have to operate our business in any specific way, so we’ve designed our programming for our specific community.