Classes

What Is CrossFit?

“CrossFit is a core strength and conditioning program. It is a program designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten generally recognized physical skills which are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies. We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.” – Foundations, Glassman

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Your First Visit – FREE!

Your first visit is free! Contact us to set up your first complimentary one on one workout! Your one on one session will get you acquainted with CrossFit and give us a chance to get to know you, your goals, expectations, fitness level, and experience. It is by appointment only and is required before for taking a class. During this Class you will find out about the foundations of CrossFit and the benefits of this style of training and how it will become a life style. We will also have a CrossFit workout at the end of class to give you a taste of what you will get here. After the Class you can choose what class package will work best for you.

 

What can I expect from my first workout?

We are very cautious with first timers and will try to ease you into CrossFit so that your first experience will be a good one. Depending on your physical condition we will gauge a very basic workout tailored to your abilities.
Bring clothes that are comfortable and wear shoes that you can run in. If you have physical limitations from an injury or a sickness we will make sure to make appropriate modifications. If you feel that your workout is too easy and you didn’t get the experience you were looking for, let us know and we will make sure to step up the intensity the next time you come in. This also goes for those that feel that their workout was too intense. Since intensity is relative to your emotional, mental and physical capacity it is sometimes hard to gauge where your fitness level is. As we get to know you better we will be able to streamline your workouts to fit within your abilities while at the same time give you goals to work towards.

 

What Is CrossFit Kids?

The CrossFit Kids program uses a system of randomized, functional exercises, performed at high intensity. Adjustments are made to accommodate the specific needs and requirements of each child. Workouts consist of exercises to teach and improve: cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination. These skills are combined to create compound movements based on the child’s size, age and consistency in form. The experience of CrossFit Kids creates the foundation of physical fitness, helping your child to find success in current or future athletic endeavors. Classes are divided ages 5-8 and ages 9-13.
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What Is Foundations?

This class will give a new CrossFitter the foundational movements and coaching on the bases of CrossFit. We will also tie movements into a small workout at the end of the class. Once the instructor is comfortable with your movements and your ability to remember proper form then you will be allowed to take our CrossFit Classes. You must register for our Foundations Class one day prior to workout.
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What Is Sports Speed Class?

This class is going to be for any athletes looking to improve their speed, quickness, body control, explosiveness, and injury prevention. Sports Speed is going to be a mix of athletes from various sports, not just one specific sport–it’s about athletic performance. We encourage athletes to do Sports Speed and CrossFit in combination to get the best results. Athletes are recommended to do this during there sports season and/or in the off-season. Call to schedule their first class and it’s on us!
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What is Boot Camp?

Boot Camp is a group fitness classes that promote fat loss, camaraderie and team effort. They are designed to push people a little bit further than they would normally push themselves in the gym alone. Boot Camps are uses bodyweight exercises like push ups, squats, suspension training and burpees, interspersed with running and competitive games. The idea is that everyone involved works at their own pace as they team up and work towards one goal, either in pairs, small teams of three or four, or even two teams head on.
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Amber Ware

Washougal Location

2027 Main Street
Washougal, WA 98671

Brandon Evenson: 360.904.9903
Amber Ware: 360.609.8380

North Location (Open April 19th)

3315 NE 112th Avenue
Suite B74-77
Vancouver, WA 98682

Brandon Evenson: 360.904.9903
Amber Ware: 360.609.8380

Upcoming Events

**North Open House**
-Saturday, April 19th
-Free Classes! 9am CrossFit / 10am Boot Camp
-BBQ to follow. Join us, and bring some friends!

**Slaughterfest 2014 Competition**
-Come cheer on our competitors!
-When: April 26, 2014 (8:00am to 5:30pm)
-Where: Salem (details to come)
-Website: http://nwfitgames.com/salem-slaughterfest-2014/

CrossFit HQ Store