CrossFit class is 1 hour.
It is expected that you arrive on (or before) time, ready for the session and stay until the end and support those who may finish after you.
Each class begins with a briefing of the session, where the coach will explain and demonstate each movement standard programmed in the warm up and the daily WOD as well as the various modifications or "scaling" options available.
The warm up will get the blood pumping and generally mobilise the body parts needed for the WOD.
There is often a strength or gymnastics skill session before the huff and puff begins. Again these movements will be explained and demonstrated by the coach at the beginning of the session.
WOD (Workout Of the Day)
Typically the daily WOD will test gymnastic, weightlifting and metabolic conditioning - sometimes just one movement, often a combination of two or more. The movements, weights, equipment, distances and time domains are broad, diverse and constantly varied. No two days are the same - one of the things we love most about CrossFit!
Open box allows you to do your own thing.
There is a coach at the session for guidance but there is no scheduled class.
It is an opportunity for you to practice skills, use it for a rehab or mobility session, do a favourite workout or one you may have missed during the week
or even the daily WOD.
Olympic Weightlifting consists of two movements performed with a barbell.
These two movements are the Snatch and the Clean & Jerk.
This class is designed to improve your strength and mobility, specifically for these movements and is an ideal opportunity to focus on and improve your technique.
This class is open to all members, from beginners to more experienced CrossFitters and is the best way to speed up the learning curve of how to move a barbell and increase body awareness.