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FUNDAMENTALS
Required for anyone who is new to CrossFit. Also perfect for anyone with less than 3 months of CrossFit experience, particularly those who have been doing the WOD’s on their own, without guidance.
GROUP WOD
For qualified CFR members; those who have completed the Fundamentals classes, have had private coaching, or have been approved for class by one of the head coaches. Everyone in class will follow the same WOD (Workout of the day), with weight and intensity scaled as needed per individual. Classes are led by at least one CrossFit Coach, and will include a Group Warm up and a Group Cool Down/Stretching.
- You are expected to be ON TIME for class. Everyone has a legitimate excuse, but none are good enough to disrupt the class. If you arrive late, please be prepared to sit out until the next class.
Our Group WOD classes are offered daily at various times, and are open to all qualified CFR members. As a member, you are permitted to attend as many classes per week as you’d like, and you are NOT required to sign up for specific classes ahead of time. You may drop in to any Group WOD, varying your days & times as needed.
MASTERS (60 + GROUP)
Our Masters Classes are specifically tailored to meet the needs of people 60 and older so that they can function during all of life’s physical challenges. Our goal is not to produce elite senior athletes, but rather to promote health and longevity while maintaining independence. Our Masters programming includes most of the CrossFit movements and scaled WOD’s, but without the structural impact that comes from regular jumping, pounding, and running. Regardless of athletic ability, medical history, or past injuries, our Masters program can and will assist all seniors with a program to enhance their daily lives, while diminishing the need for external assistance. It is also a great opportunity to meet other seniors who have the same health & fitness desires, living independently during their senior years.
CROSSFIT ENDURANCE MEMBERSHIP
For those who compete, or are looking to get started, in long runs, bike, or multi-sport events (Run/Bike/Swim). Think of CrossFit Endurance as an evolved endurance program. Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while increasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve. We focus on eliminating unnecessary volume of training, allowing you to have a life outside of training. As a CrossFit Endurance member, you will enjoy all the benefits of a CFR gym membership (required for CF Endurance programming), as well as the following:
- Personal Endurance Coaching – weekly/monthly training program provided by a Certified CrossFit Endurance coach
- Nutrition guidance – for everyday life as well as event specific
- Running clinics – to increase speed & decrease risk of injury
- Organized group runs
- Personal interaction, advice, feedback, and support from all CFR coaches
- Possible sponsorship by CFR in endurance races/events
Why choose our Endurance program over the more traditional program of longer training hours?
OPEN GYM
Free gym time (not a group WOD) is open to all Members who participate in Group or Master Group wods. This is the perfect time for members to work on specific skills, such as the kipping pull-up, hand stands, muscle ups, or to simply complete a WOD they missed. MEMBERS ONLY. Open gym is NOT open to those enrolled in Fundamentals.
If you have extreme physical limitations…
You must begin with Private Coaching sessions to ensure your safety while we assess your capabilities. As you progress, your coach will help you determine when you are ready for regular group classes. The number of private sessions will vary per individual.
