CrossFit at CROM Physical Culture

The magic is in the movement, the art is in the programming, the science is in the explanations and the fun is in the community.

— Greg Glassman, Creator of CrossFit

PROGRAM OVERVIEW

If there’s one thing that separates CrossFit from other strength-and-conditioning programs, it’s the community.  Here at CrossFit Rockaway Beach, we are family. We share our goals with each other. We cheer each other on until we’ve all finished the workout.

You can expect the unexpected each time you come into our gym. Every day we post a different workout; you won’t get bored—and neither will your muscles. Our WODs (workout of the day) are posted daily on our FaceBook page. Our one-hour class includes a warmup, a WOD—which may consist of a strength portion to work on specific moves—and a cool-down/stretch at the end of class.

Anybody can join CrossFit Rockaway Beach, regardless of age, ability, or athleticism. During our WODs, you will work out with people with a variety of fitness levels and who range in age from teens to seniors. Every person can modify the WOD, depending on level of fitness. Every program will push your limits, keep you focused and get you stronger. Our experienced coaches will ensure your workouts are effective and keep you free of injury.

OUR COACHES
All of our coaches have years of experience in the fitness industry and in coaching CrossFit. Our focus is on you and your technique and we will create a safe environment for you to reach your goals. We take our coaching seriously and our qualifications reflect our commitment to our community. Our members have high expectations for the quality of coaching they receive. It is our promise to exceed these expectations at every single session and we will always provide ongoing support.

CrossFit Journal: The Performance-Based Lifestyle Resource

The CrossFit Journal is a chronicle of the empirically driven, clinically tested, and community developed CrossFit program.

10 Components of Complete Fitness – CrossFit:

  • Cardiovascular Endurance

    The ability of the body systems to gather, transfer and process oxygen.

  • Stamina

    The ability of the body to process, store, deliver, and utilize energy.

  • Strength

    The ability of a muscular unit or a group of muscular units to apply force.

  • Flexibility

    The ability of maximizing range of motion at a given joint.

  • Power

    The ability of a muscular unit or a group of muscular units to apply maximum force in a minimum amount of time.

  • Speed

    The ability to minimize the time cycle of a given movement.

  • Agility

    The ability to minimize transition time between one movement pattern and another.

  • Coordination

    The ability to combine many distinct movement patters into one precise motion.

  • Balance

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

  • Accuracy

    The ability to control a movement in a given direction and at a given intensity.

PROGRAM SCHEDULE

TUESDAY

5:30-6:30

CrossFit WOD

THURSDAY

5:30-6:30

CrossFit WOD

MONDAY

9AM-10AM

CrossFit WOD

TUESDAY

9AM-10AM

CrossFit WOD

WEDNESDAY

9AM-10AM

CrossFit WOD

THURSDAY

9AM-10AM

CrossFit WOD

FRIDAY

9AM-10AM

CrossFit WOD

SUNDAY

10AM-11AM

Olympic Lifting

SUNDAY

11AM-12PM

CrossFit WOD

MONDAY

5PM-6PM

CrossFit WOD

TUESDAY

5PM-6PM

CrossFit WOD

WEDNESDAY

5PM-6PM

CrossFit WOD

THURSDAY

5PM-6PM

CrossFit WOD

THURSDAY

7:00PM-8:30PM

Olympic Lifting

MONDAY

7:30PM-8:30PM

CrossFit WOD

TUESDAY

7:30PM-8:30PM

CrossFit WOD

WEDNESDAY

7:30PM-8:30PM

CrossFit WOD

PROGRAM PRICING

Rate

$ FREE

First Class. ** Must reside in a 10 mile radius to be FREE
** Must have prior CF experience

Rate

$ 18

One Class Drop-In RateNo Contract

Rate

$ 135

Per Month12 Month Contract

(Auto debit payments)

Includes unlimited: WOD & OLY Lifting classes!

Rate

$ 150

Per Month6 Month Contract

(Auto debit payments)

Includes unlimited WOD & OLY Lifting classes!

Rate

$ 165

Per Month1 Month – No Contract

 

Includes unlimited WOD & OLY Lifting classes!

* You may add Unlimited Shred Classes for a $25 surcharge per month!

Ready to Enroll?

Sign up in person or on the phone. Our office hours for Member Services are Monday-Friday from 9AM-8PM.

We also offer convenient 24/7 online Enrollment & Scheduling via WELLNESSLIVING.