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Our group CrossFit classes are one hour long, open to all levels of experience, and always led by a certified instructor. Class sizes range from 5-25 people, depending on the time of day, day of the week, and time of year. We provide more instructors for larger classes in order to make sure each person is being coached. Each day a "Workout of the Day" or "WOD" is programmed for all classes; every workout is scaleable to the needs of the individual. Scaling typically involves one or all of the following: reducing weight, reducing volume (reps), and/or modifying or subbing a movement (sub ring rows for pull-ups)

:00-:05   Workout Brief (coach goes over workout details)

:05-:15   General Warm-up (get the muscles warm)

:10-:20   Mobility (increase range of motion in joints)

:20-:30   Specific Warm-up (practice movements in workout)

:30-:50   Workout

:50-:60   Cool Down (stretching or light cardio)

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