CrossFit

CrossFit is the Sport of Fitness

Constantly Varied, Functional Movements performed at High Intensity

Try A Free Class

CrossFit targets the major components of physical fitness:

  • cardiorespiratory fitness
  • stamina
  • muscular strength and endurance
  • flexibility, power, speed
  • agility, balance
  • coordination
  • accuracy

Schedule a No Sweat Intro

The workouts are intense and short, taking anywhere from 5 to 40 minutes to complete. Everyone does the same workout but the intensity and load is modified to fit each person's ability. CrossFit develops increased power by moving large loads (your body or your body + weight) over long distances and doing it quickly.

CrossFit workouts typically combine explosive exercises done in a circuit format: One exercise follows right after the next, with very little (or no)  rest in between.  The exercises involve the whole body and include pushing, pulling, running, rowing, and squatting.

The exercise equipment consists of barbells, bumper-plated weights, plyometric boxes, medicine balls, dumbbells, and kettlebells. Pull-up bars, climbing ropes, and gymnastics rings. The only cardio equipment you will see are rowing ergs and assault bikes. If you want to run, hit the roads.  The workouts are completed in a group setting. Everyone does the same WOD (workout of the day).

There are a large number of WOD routines and they are always changing. This adds to the excitement of each CrossFit workout and decreases the risk of becoming bored.

CrossFit is...

  • Applicable to all ages and all physical conditions.
  • Evidence based fitness and stresses results.

CrossFit prepares you for the unknown because life comes at you fast

Be Prepared - Be CrossFit

Typical Class at PUSH511

Every class is one hour long, we ask that you arrive on time or a few minutes early to get settled in and warmed up.

The coach will call the class together at the start of the hour and explain the class.  The coach will demonstrate all movements and the PUSH511 standards.   The class will start with group mobility, then skill or strength work depending on the main workout. After that, time is given to set up for the main workout, warm-up to the WOD weight and form review.  Once everyone is ready it’s 3...2...1… GO Time.  

Once the workout is completed everyone is asked to put everything away and clean up their area. Then stretching and cool down.

High fives all around and the hour is complete.

Introduce yourself - Cheer for others - Clean up when you are done -  HAVE FUN!!

 

New to CrossFit? Then first step is to attend Foundations.

PUSH511 designed this program for you to learn the basic philosophy and mechanics of CrossFit to provide you with the knowledge and confidence to ensure an effective workout. The program is lead by a CrossFit Trained Coach.

The sessions entail a warm-up, skill training on the fundamental movements, teaching you various exercises, plus a workout.  Individuals will be provided with reading material covering the CrossFit Philosophy, the Fundamental Movements, Nutrition and you will receive a workout/food journal.

Skill Training will include the following:

Weightlifting & Throwing: Squats: Air Squat, Front Squat, Back Squat, Overhead Squat; Presses: Shoulder Press, Push Press, Push/Split Jerk; Deadlift, Clean, Snatch, Thruster, Kettlebell Swing, Wall Ball.

Gymnastics: Push-up, Pull-up, Sit-ups, Hip Extensions, Box Jump, Handstands, Dips, Burpee, Knees to elbows, Toes to bar

Metabolic (Cardiovascular) Conditioning: Rowing, Running, Jumping Rope

We offer Foundations in a Group or Private format, based on your preference.

Group Foundations & Nutrition

$200

What’s Included

  • 9, One (1) - Hour Sessions over 3 weeks at 6:30 pm on Monday/Tuesday/Thursday, limited to 12 people/Class.  
  • You must Register online for a Session before coming in. 
  • You can start on any Monday.  
  • In addition to the 9 Foundation Classes you also have access to Sunday Yoga and all Open Gym Sessions.
  • Nutrition 1-on-1 session including intro to Nutrition package plus an InBody composition scan.
Sign Up Now

Gold Group Foundations & Nutrition

$300

What’s Included - Skill Sessions

  • 9, One (1) - Hour Sessions over 3 weeks at 6:30 pm on Monday/Tuesday/Thursday, limited to 12 people/Class.  
  • You must Register online for a Session before coming in. 
  • You can start on any Monday.  
  • In addition to the 9 Foundation Classes you also have access to Sunday Yoga and all Open Gym Sessions.

What’s Included - 4 Week Nutrition Coaching

  • 75-90 Minute Initial Consultation
  • Body Measurements and InBody composition scan taken at the beginning and end of the four weeks
  • Comprehensive Nutrition Handbook
  • Determine Your Baseline Health Coaching and Goal Setting
  • Learn the Fundamentals of Nutrition
  • Receive Four Weeks of Meal Plans Based on Goals and Workout Schedule
  • Info on Supplements and Timing Snacks Around Workouts
  • Check-Ins Throughout Four Week Period
  • 30 Minute Follow-Up Consultation and After Measurements
Sign Up Now

Private Foundations & Nutrition

$249

What’s Included

  • 4, One (1) - Hour Private Sessions.
  • 5 Group CrossFit/511Endurance/Yoga Classes.
  • Once Registered we will set up your 4 Private Sessions to meet your schedule.
  • Nutrition 1-on-1 session including intro to Nutrition package plus an InBody composition scan.
Sign Up Now

Gold Private Foundations & Nutrition

$349

What’s Included - Skill Sessions

  • 4, One (1) - Hour Private Sessions.
  • 5 Group CrossFit/511Endurance/Yoga Classes.
  • Once Registered we will set up your 4 Private Sessions to meet your schedule.

What’s Included - 4 Week Nutrition Coaching

  • 75-90 Minute Initial Consultation
  • Body Measurements and InBody composition scan taken at the beginning and end of the four weeks
  • Comprehensive Nutrition Handbook
  • Determine Your Baseline Health Coaching and Goal Setting
  • Learn the Fundamentals of Nutrition
  • Receive Four Weeks of Meal Plans Based on Goals and Workout Schedule
  • Info on Supplements and Timing Snacks Around Workouts
  • Check-Ins Throughout Four Week Period
  • 30 Minute Follow-Up Consultation and After Measurements
Sign Up Now

Experienced CrossFitter and Foundation Graduates

30 Days Unlimited Classes

$185/month

What’s Included

  • Access to all Classes: CrossFit, 511Endurance, Yoga & Open Gym
  • Beyond The Whiteboard WOD Tracking

Membership will automatically renew each month. If you need to cancel, contact PUSH511 7 days prior to your billing date.

Payment: Starting June 1st, 2018 - a 3% surcharge will be added on all bills tied to a credit card, please utilize EFT to avoid the charge.

Discount: 25% Couple Discount. To qualify the Couple must live together with the payment coming from one account and billed on the same date. One person full membership rate, second membership with 25% discount.

Sign Up Now

Wellness Membership

$275/month

In order purchase you must have first either completed the Gold Foundations Membership OR a 4-Week Coaching Membership OR participated in a 28-Day Nutrition Challenge

What’s Included - Fitness

  • Access to all Classes: CrossFit, 511Endurance, Yoga & Open Gym
  • Beyond The Whiteboard WOD Tracking

What’s Included - Personal Training

  • One (1), 30 Minute Personal Training Session every month

What's Included - Nutrition Coaching

  • One 30 Minute Meeting Every Month
  • Body Measurements and InBody composition taken monthly
  • Mid-Month Check-In by Coach for Accountability, Questions, and Support
  • Tracking of Successes and Challenges with Coaching on Trouble Spots

Membership will automatically renew each month. If you need to cancel, contact PUSH511 7 days prior to your billing date.

Payment: Starting June 1st, 2018 - a 3% surcharge will be added on all bills tied to a credit card, please utilize EFT to avoid the charge.

Discount: 25% Couple Discount. To qualify the Couple must live together with the payment coming from one account and billed on the same date. One person full membership rate, second membership with 25% discount.

Sign Up Now

10 Classes Over 60 Days

$160

What’s Included

  • Access to all Classes: CrossFit, 511Endurance, Yoga & Open Gym
  • 10 Classes over 60 days, with automatic renewal, earlier of 10 Classes or 60 Days
Payment: Starting June 1st, 2018 - a 3% surcharge will be added on all bills tied to a credit card, please utilize EFT to avoid the charge.
If you need to cancel, contact PUSH511 7 days prior to your billing date.

Out of Town CrossFitter - Drop Ins

7-Days Unlimited Classes

$50

What’s Included

  • Days are consecutive
  • Access to all Classes: CrossFit, 511Endurance, Yoga & Open Gym
Sign Up Now

One Class

$25

What’s Included

  • Access to all Classes: CrossFit, 511Endurance, Yoga & Open Gym

Subscribe To Our E-newsletter

3700 O’donnell St
Suite 240
Baltimore, Md 21224