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.
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 the first step is to attend Foundations.
Foundations is about building a strong base starting with Nutrition followed by Fitness, the two go hand-in-hand. We will sit down with you 1-on-1 to review healthy eating practices, set a baseline via our InBody composition scanner and provide you with a Nutrition packet.
The Fundamental Fitness sessions concentrate on learning proper movement patterns. We will start with a warm-up, followed by skill training on all the basic movements, teach you various exercises, plus a workout. Individuals will be provided with reading material covering the CrossFit Philosophy, the Fundamental Movements and you will receive a workout/food journal.
What is the Gold Foundations you ask? It is all about starting your new Fitness Path built around Consistency & Accountability! Once you have those principals engrained you are ready to tackle the world!
We offer Foundations in a Private or Group format, based on your preference.
9, One (1) - Hour Fundamental 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 and you can start on any Monday.
In addition to the 9 Fundamental Sessions you also have access to Sunday Yoga.
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: 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.