CrossFit Raw Appeal offers a variety of membership & program options, including CrossFit Classes & LEAN classes - which will include some or all of the basic class types shown below. All workouts can be scaled, and all movements can be modified to fit your starting fitness level.
What does this mean? Essentially, any workout or movement, whether in our CrossFit or Lean class, can be adjusted as needed based on an individual athlete’s abilities and skill level. Workout modifications will ensure that you utilize the same muscle groups necessary to help you to build the strength and agility you will need to achieve the RX’d moves you may have seen on televised competition events. Weight amounts are based on your ability and the Coach’s goals for the overall Workout Of The Day (WOD).
Your Coach will help you to determine an appropriate weight amount or modification that will fit your abilities, while still allowing you to focus on that WOD’s focus aspect.
For example, if the Workout Of The Day (WOD) calls for bar muscle ups and you don’t have the ability to achieve that move just yet, there will be several options to choose from. From regular muscle ups to pull ups to ring rows, there will always be an alternative move you CAN perform. This type of adaptation ensures that you are working out along with the other members of varied fitness levels, performing the same Workout Of The Day (WOD) at the same time. Now if that isn’t a great way to keep the motivation train rolling, then nothing is!
Congrats on making such a great decision–achieving your fitness goals begins with that first step.
Every movement performed can be modified to suit your fitness level. Regardless of your age, gender or current ability, you CAN do CrossFit. We all start at the beginning — that beginning is different for each person. The key is starting.
Within your first month of starting CF, we will schedule you for On Ramp — our person training program consisting of 4 classes to introduce you to all the movements we do in WODs. As part of that process, we will complete the New Athlete Assessment. This process includes a one-on-one and discussion of your goals and prior experience and you will complete a short workout.
Our ‘Fitness’ level best represents what new athletes will do in class. As mentioned above, every movement performed can be modified to suit your fitness level.
All the CF workouts are programmed by Dennis Cole, gym owner and 5-Time CrossFit Games Athlete (Masters Men 50-54, 2012 and 2015; Masters 55-59, 2016, 2017 and 2018).
Each class will bring a particular focus to it—agility, strength, speed, endurance, etc. Movements will be varied each day, with the goal to be a well-rounded week of workouts. Movements will include kettle bell swings, push ups, pull ups, running, wall ball shots, lunges (with or without weight), box jumps, and other typical CrossFit moves.
Many WODs will incorporate one or more of the Barbell and Olympic Weightlifting movements taught through a variety of instructional methods, including dead lifts, power cleans, snatches, shoulder to overhead, and thrusters. WODs will include recommended modifications/scaling for Performance, Competitor and Fitness athletes, depending on the movements. Coaches also will walk through each movement with the class, including a demonstration, to refresh everyone’s memory.
The beauty of scaling is that every athlete, regardless of experience, is participating at the same time and achieving their own individual goals at the same time!
Performance athletes have been CrossFitting for a while and are able to perform all weightlifting movements in a safe, efficient manner. Performance athlete weights and skill modifications are provided each day to challenge these CrossFitters, while still maintaining an appropriate level of scaling. Goals are achieved faster with patience and steady progress, as opposed to trying to lift too heavy a weight and not performing movements correctly. Performance, Fitness and Competitor athletes are working out side by side, each achieving the desired result of a great workout and moving toward those individual goals.
Competitor athletes are typically the more competitive ones, who have a solid CrossFit background. Athlete can demonstrate movement proficiency and heavier weights are safely used. Depending upon the workout, many athletes are able to achieve the Competitor level WOD by WOD, allowing for individual tailoring to meet your goals. For instance, an athlete may not be able to perform a workout with a 95-pound barbell if the movement is a Snatch, but if it’s a Power Clean, they can. This athlete would perform at the Performance level one day, and Competitor the next. All classes contain a mixed group of Performance, Competitor and Fitness athletes.
Fitness Athletes may be brand new to CrossFit and may have not gone through our On Ramp program yet. These athletes are learning the way CrossFit workouts are programmed and working out alongside Performance and Competitor athletes, developing friendships and learning to love high-intensity fitness! Fitness athletes will use PVC pipes, or in some cases, practice bars, instead of barbells to keep the weights very light. Movements may be modified to provide a better workout result; however, all athletes are in the same classes. During the athlete’s first month of CrossFit, they will go through On Ramp so that they can use those barbells safely, and really find out what CrossFit is all about.
In addition to CrossFit, we also offer LEAN Classes. Lean Class is a 45 Minute Class with the focus on bodyweight, light weight, and core movements with less heavy lifting (no barbell). You’ll still get the variety of CrossFit movements, just minimizing the barbell load along with a variety of other movements, too. Increased Cardio. Increased Confidence! Build Lean Muscle and Burn Calories. New Lean Members are not required to take OnRamp classes. If you’re not quite ready for the CrossFit classes, this class is for you! It’s also a great class to supplement your CrossFit workouts.
Personal Training sessions can be scheduled with one of our qualified CrossFit Coaches on an as-needed basis for any movement you need assistance with. If you have specific goals to reach, this is the perfect avenue to reach them!
Throughout the year, we will hold many skills clinics where you can learn or fine-tune some of the more skills-based movements we do in CrossFit. These skills may include muscle ups, ring dips, handstand push ups, double unders, pistols, etc. Our goal is to meet your needs, as you determine them.
For our full-time members, we offer several hours throughout the week where you can come into the gym during non-class times and work on technique, do additional workouts or make-up a workout you missed. Personal Training Sessions can be scheduled during these times as well!
In-Class Instruction occurs during CrossFit classes where a barbell movement will be performed that day. Each WOD is different and allows for more or less time to go through the movements, but every class will have some instruction. Many times, our trainers will provide specific tips on movement technique to focus on during the workout so that each day you can hone your skills. Trainers will also come through the class during the WOD to ensure each athlete is performing the movements safely, even when fatigued.