BOMB CITY BATTLE
Nervous, skeptical, or do you just want to get a better idea of what to expect during a CrossFit 806 class? We have designed this page for just that reason… to help resolve some of your questions by walking you through a typical CrossFit 806 class. Every class will be unique and challenging; however, all of our Crossfit classes will have some similar components…
First let us address a foundational element to all of our classes. It is what makes every person’s experience at CrossFit 806 both unique and challenging. Universal scalability! Universal scalability is a core concept to CrossFit, and we believe it is one of the most valuable parts of the CrossFit 806 philosophy. Universal scalability simply means that the movements and exercises we perform in a workout can (and will) be scaled to meet each individuals current fitness level. For example, if the Workout of the Day includes a 400 meter run, but you are not at a fitness level that can safely run 400 meters, it becomes a 200 meter run and a 200 meter brisk walk, or even a 400 meter walk. At CrossFit 806, we always focus on proper form before increasing the difficulty of any exercise for our athletes. This philosophy has been successfully applied in our gym to both elite athletes and very out of shape members who had not engaged in any exercise for years when they started CrossFit classes.
Each scheduled CrossFit class is managed and monitored by a CrossFit 806 coach. All of our coaches at CrossFit 806 are at least CrossFit Level 1 Certified Instructors, and they are devoted to training each of our athletes to achieve their peak fitness level. Each class is designed to maintain an optimal ratio of participants to coaches. This allows our trained coaches to effectively monitor, coach, and encourage the class participants.
Your CrossFit 806 coach will lead the class in a dynamic warm up focused on loosening joints, warming up muscles, and engaging your central nervous system. The warm up will include a host of movements to engage your core and extremities to prepare you for the Workout of the Day.
Before each workout, your CrossFit 806 coach will take about 5 minutes to walk the class through a mini functional movement clinic that will aid in developing proper form on one of the many movements that are engaged in a workout. These clinics are designed to establish and refresh proper form regardless of the participant’s experience level.
When you arrive at the gym, the WOD will be posted. After the Warm Up and 5 Minute Clinic, the coach will explain the details for the WOD. Our programming is constantly varied. On an average day, you will see some combination of gymnastic movement, barbell, and(or) metabolic conditioning. Each WOD will last anywhere from 5 minutes to 30 minutes. Every athlete has their own intensity level, so everyone finishes at different times. The movements in a particular week are carefully designed to increase your competency in the ten fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. This means, for example, that the programming on Monday may focus on Speed, Power, and Agility, and the next day the programming may focus around Strength. This method of programming produces measurable improvements to each fitness domain through a series of constantly varied functional movements executed at high intensity.
Every class ends with a coach led stretching session. This stretching session is focused around improving your flexibility, joint stability, and to help you achieve full range of motion in all of your joints.