WOD (Workout of the Day)
Constantly varied functional movements done at high intensity. The WODs are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. All functional movements to include 3 modalities; mono structural, gymnastics and weight-lifting. This is our GPP program (General Physical Preparedness) designed to increase your work capacity across broad time and modal domains while improving CrossFit’s 10 general skills. Cardio-respiratory endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Balance, Coordination, and Accuracy.
Think you have to “get in shape” before starting CrossFit? Nothing could be further from the truth. If after you’ve completed foundations or elements, and you feel like you need to continue building a base of conditioning, strength and technique, before adding heavy loads and volume, this class is for you. All of the components of the CrossFit WOD are included in this class, with a pace and focus that caters to the rookie CrossFitter.
Hot Dogs & Cupcakes
Used in conjunction with the WOD to develop athleticism by focusing on barbell movements executed in both maximal efforts and dynamic efforts. Also spend time developing advanced gymnastics skills and running technique at various distances. Not intended for beginners and this program requires a commitment to a minimum of 2x per week.
For beginners and experienced athletes alike, this class provides technique driven skills and drills for those looking to improve their Clean, Jerk and Snatch. Available for any athlete to drop-in, anytime.
The CrossFit Verve Competitors Class is designed to help athletes strengthen their weakness and continue to develop their strengths. Athletes receive customized programming based on individual assessments to determine areas of improvement. Classes will also focus on training for specific competitions and nutrition. The classes will run in 3 month meso-cycles within a full macro-cycle ending around the time of the CrossFit Open. Open to all skill levels.
Endurance – Rowing and Running
It gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in, all while getting faster and stronger. Meant as a supplement to the WOD, but available for all athletes to drop-in. This program is running and rowing technique intensive.
For new individuals that want to ramp up into our fast paced group CrossFit classes. The movement curriculum is sequential and you will receive a comprehensive understanding of the CrossFit program as well as learn the proper technique to our foundational movements. Learn more…
This program is dedicated exclusively to pre-natal and post-natal women of all ages and fitness abilities. Open to all of our current athletes at no cost, or to non-member moms via punch-card. Bring your baby, up to the age of three. No childcare will be provided, but music will be quiet and you’ll have the ability to take care of your child whenever needed. This is a flexible and like-minded environment for busy moms with a unique opportunity to have your baby with you at the gym while they train. Each class includes a warm-up, a skills training component, and an individually scaled workout with a focus on conditioning and strength. Come and experience professional coaching in a supportive group environment. Good for the body, good for the mind, good for your baby!
SPECIALTY CLASSES AND HOSTED SEMINARS
- Competition training
- CrossFit L1
- CrossFit Kids
- CrossFit Coaches Prep Course