The Definition of CrossFit
The definition of CrossFit is constantly varied, functional movements performed at a high intensity. At CrossFit Pineville we place an emphasis on functional movements performed at appropriate intensities for each individual to illicit a positive response. Intensity is always relative to the individual athlete and our trainers/coaches will always advise you on how to appropriately approach a workout. Our goal is to consistently challenge your capabilities in order to improve your fitness and help you reach your goals while minimizing risk of injury.
CrossFit Pineville Standards
CrossFit Pineville makes sure to place emphasis on quality of movement. The path to proficiency at certain movements can be different for every individual. We teach and encourage all of our members to move often and move well. We gradually add intensity with the number of reps, load, and speed of movement. We instruct in stability/motor control drills as well as mobility exercises to help improve movement proficiency. Over training can become a serious problem if you are not giving your body adequate rest. The first few weeks of starting a fitness program, your body is expected to have some soreness and aches that you are not used to. After 3-4 weeks of regular attendance, these tend to become more manageable and you will begin to recover at a faster rate.
A Typical CrossFit Class
Our group classes start promptly with the coach welcoming everyone, a general overview of class and any introductions or announcements. The coach will take the group through a dynamic warm-up for 10-15 minutes engaging the athletes and preparing their bodies for the work ahead. Skill work or a weightlifting session typically follows the dynamic warm-up. The coach will guide the class through the movements, advise on pacing, rest time between sets and giving feedback as athletes work. The last 10-20 minutes of a class period are spent on the metcon (metabolic conditioning). The coach will go over the workout and movements and discuss a proper approach to the workout for that day. Some days, we go hard for a short burst of a WOD, maybe only 5 or 6 minutes worth of work, training our anaerobic capacity. A few days week, WODs are a little longer, in the glycolytic range between 8-12 minutes, and once a week we work for 20 to even 30 minutes building our aerobic capacity. When it’as all said and done, you’re in and out in just an hour.
Sundays from 12-1pm we offer an Olympic Lifting Class. This class solely focuses on the Clean & Jerk and Snatch. We spend an hour working on technique drills, different accessory work, and lifts at certain percentages of our max that will perfect our Olympic Lifts. Any level is welcome. This is a great environment to learn more about the Olympic Lifts so when they come up in regular classes, you’re a little more prepared.
Saturdays from 10:30-11:30am we offer a Gymnastics Class. This class solely focuses on different gymnastic skills, such as pull-ups, muscle-ups, handstand progressions (holds, walks, pushups), as well as other body control movements. These classes typically run in 6 week cycles focusing on a particular skill set and progressing throughout the 6 weeks. Daily homework is offered for those wanting to work the particular skill throughout the week and is meant to compliment our general programming. All levels are welcome and encouraged to participate. Scaling options are always covered so every athlete is working at their current ability level. Keep an eye on the schedule and our blog for dates for our next 6 week Gymnastics Class!
CrossFit Pineville tries to offer specialty seminars every 8-12 weeks. Seminars are usually an hour to an hour and a half in length and offered on Saturday afternoons. Topics we have covered in the past and hope to cover soon include Pull-up Improvement, Kettlebell 101, Rowing Technique and Efficiency, the Deadlift, Aerobic and Endurance Training, Double Unders, etc. In the past, seminars have been free to members and non-members. Depending on the course and content, we hope to make all seminars free or very affordable. Ideas and topics for seminars are endless as there are so many movements we could really dive into. If you have a request, just let one of your coaches know and we’ll consider it for our next seminar.