At CFFWR we have an all day open gym pass included in all memberships. Open Gym does not count toward membership. Open Gym is not an instructor-lead class. This will be used for athletes who may not be able to stay for class or have been assigned accessory, need more mobility or warm up/cool down work. There will be no coaching during this period. Open gym is not open during class times.
ANYONE can do CrossFit! We have full classes from beginners to competitors. How this is achieved is by our scaling system. Each movement we perform is scalable. If we are tackling a gymnastics movement, we can scale the movement to work the primary muscle group that we are initially focusing on for the workout. Take a weight lifting movement. We then can scale down the weight for static lifts (deadlift, bench press, squat) or replace a dynamic movement (snatch, clean and jerk) with a less, but effective dynamic weight lifting movement (overhead squat, hang clean). For conditioning movements we decrease the distance the athlete needs to travel such as running or rowing.
Cardiovascular/Respiratory Endurance - The ability of the body systems to gather, process, and transport oxygen.
Stamina - The ability of the body to process, store, deliver, and utilize energy.
Strength - The ability of a muscular unit, or combo of muscular units to apply force.
Flexibility - The ability of maximizing range of motion at a given joint.
Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Agility - The ability to minimize transition time between one movement pattern to another.
Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
Balance - The ability to control the placement of the bodies' center of gravity in relation to its' support base.
Accuracy - The ability to control movement in a given direction or at a given intensity.