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CrossFit Programs

Our CrossFit programs at CrossFit OIB are designed to give new athletes the attention they need to become proficient in foundational movements, as well as aid veteran athletes in improving their technique and advanced skills.

What to Expect

Regardless of your current fitness ability and understanding, expect to learn.  Expect to have a challenging work out that everyone can complete no matter the fitness level. Warning: our workouts might illicit a reality check on your fitness level and a burning desire to get stronger!  Expect to see a lot of smiling faces who will likely approach you and ask your name (but not in a creepy globo-gym let me walk you to your car, can I have your phone number type-way).

What is Goal Based Programming?

Simply put, our programs (WODs) are designed to improve our athletes’ health and performance in the way that is most meaningful for their needs and desires.

As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. While not as specific as an individualized program designed just for you, our group coaching program still allows our athletes to choose from three different paths to achieve their goals:

FITNESS – these workouts are designed to promote and enhance your health and fitness. During a Fitness workout, participants are exposed to a wide variety of movements with a focus on proper mechanics. The Fitness workouts are great for beginners because they focus on movement quality rather than intensity, but . . . the Fitness workouts are not just for beginners. Like all of our workout options, these workouts are scalable and can be made as difficult as one could imagine. In fact, many of our veterans will find them extremely challenging (and beneficial). The Fitness workout is perfect for the individual looking to be strong and lean for the long-haul.

AIM – These workouts include a greater degree of intensity and complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer – gymnastics, Olympic lifting, plyometrics, sprinting, etc…. No gimmicks, just proven methods for getting individuals strong, fast and fit. Your coach will provide you with the tools to reach new strength levels and push yourself beyond what you thought was achievable. If you’re looking to take your fitness to the next level, this is an excellent option.

SPORT – The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our Sport program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit, as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport. If you are interested in developing as a CrossFit athlete, this is an excellent option.

Need to Know

Three workouts are posted each day on the WOD Blog, one for Fitness, one for Aim, and one for Sport.

The class that you sign up for (or show up for) will complete the WOD for that scheduled program. (See program schedule here.)

Veteran athletes have the freedom to choose to complete the WOD for a different program during another program’s class time however,  you will be completing that workout “open box style” (on your own). The athletes in the class will not dictate the workout of the day, the scheduled class program will. We ask that you pay careful attention to each day’s WOD Blog and attend to the class that has the program you want to complete for that day.

All athletes will have the freedom to come to any class program they choose on any given day. Only “newbies” will be restricted to attending the FITNESS program during their initial training. Therefore, please expect and be considerate of new athletes in your FITNESS class!

The FITNESS Program covers all of our foundational movements plus more. Each class covers a skill and ends in a structured, scaleable Workout of the Day (WOD) based on the skills covered that day.

New athletes can expect your coaches to ensure:

  • Your technique is solid and safe
  • You gain progressive exposure to the ‘intensity’ of CrossFit exercises
  • You are comfortable with the scaling that you may require for some of the exercises e.g. pull-ups, ring dips

In an effort to better prepare you for your CrossFit endeavor we have outlined a basic curriculum that we will lead you through during your first few months of training. GO HERE FOR VIDEOS

Get Started!

Contact CrossFit OIB to schedule your FREE Intro & Baseline Workout to get started!

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