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CrossFit is defined as “constantly varied functional movements performed at high intensity”.
Let’s break that down.
Each day we do a different workout, combining different movements together. We do this to keep your body guessing so you will be prepared for any physical task presented to you. But do not confuse constantly varied with random. The workouts are carefully programmed by Head Coach, Anthony, to yield maximum results.
Functional movement is the ability to move the body with proper muscle and joint function in a pain-free and effortless way. Learning how to move your body efficiently with everything you do, whether it’s for sports and athletics, general fitness, or daily life activities, is very important for maintaining good health and avoiding injury.
The body is meant to be used as one unit, not in isolated segments. The movements we do in CrossFit such as squats, deadlifts, push-ups, and pull-ups engage the entire body and puts it in positions you would naturally find yourself doing in daily life.
HIGH INTENSITY (physical conditioning)
Conditioning is the ability to perform optimally and without compromising your body’s position while under stress. During the “WOD” portion of a CrossFit class we perform a short 10-15 minute, high-intensity workout. Your heart rate is elevated and you will fatigue quickly but being able to maintain proper form is key. Being conditioned will reduce your risk for injury in any aspect of your life because your body is trained to maintain good positions under strange and difficult circumstances.
There are typically 4 parts to any of our CrossFit classes:
1. Warm-up – We spend about 10 minutes at the start of classes going through a short circuit. This will get your body warmed up and ready for what lies ahead. This time should also be used as an opportunity to practice proper movement patterns and get in some extra skill work.
2. Mobility – We’ll spend about 8-12 minutes mobilizing specific joints in relation to the task at hand for the day. Our mobility work goes far beyond foam rolling and lacrosse work. The focus is controlling and strengthening joint articulation.
3. Strength / Skill Training – We spend about 20-25 minutes working on the strength or skill movement for that day. Each day the movement changes so you can expect to work your entire body on a daily and weekly basis.
4. Conditioning – The end of the class usually ends with a conditioning workout (commonly referred to as the “WOD”). This is a short, high-intensity workout ranging from usually 12-15 minutes.
We recommend spending some time after class foam rolling and mobilizing any tight or fatigued areas. Foam rollers are available for everyone to use and there is plenty of space to stretch out.
The short answer is no. At Richmond Hill CrossFit and Athletics coaches will scale all of the workouts for any beginners, first timers, experts, or whatever your fitness level may be. CrossFit will make you strong and you will build functional strength. The programming at Richmond Hill CrossFit and Athletics is designed for people of all fitness backgrounds.
If you are the type of person that likes to try new things, wants an outlet to push yourself, or is looking for a tough workout you’ve come to the right place. If you want to get your ass kicked in the gym, receive coaching, meet awesome people who share a passion for living a healthy lifestyle, but most of all have fun, Richmond Hill CrossFit and Athletics is the place for you.
It depends on the physical maturity of the child at hand. However, generally speaking, anybody over 14 can participate in our regular scheduled classes. Anyone under 18 MUST have their waiver form signed by a parent/guardian
Our daily bouts of conditioning are often referred to as the WOD.
WOD stands for “Workout of the Day”.
Come ready to train! A comfortable t-shirt/tank top, workout pants/shorts, and appropriate footwear are all mandatory. Your own water bottle and towel are highly recommended as well. In no way do we condone or allow athletes to go shirtless while training. While it is a part of the CrossFit culture, we specifically at RHCF do not allow for it.
If you’re new to CrossFit it may take up to a few weeks to learn basic movements. It may take months to learn the more skilled movements. But that doesn’t matter at Richmond Hill CrossFit and Athletics. By coming to class you will start to learn the movements and continue to develop your skills. For every movement in the WOD there is a varied, simplified movement for members who have not learned them yet. Our coaches will also take the time to teach the movements and make sure you are comfortable with them before starting the WOD.
This depends on your goals. If you’re just looking to stay in shape, 3-4 times per week is plenty. If you want to reach competitive levels and pursue CrossFit as a sport or are the type of person who just likes to train a lot to expect to come to class 5-6 days per week. Always be sure to allow yourself rest days and listen to your body.
Yes. Please refer to the class schedule on the website for the up to date class schedule.
That’s entirely up to you. General soreness is normal, and can often be worked through. Once the body is warmed up, you’ll forget you were ever sore in the first place. If soreness is causing a loss of mobility, it might be a good idea to take a rest day.
Dynamic stretching and mobility before and after a workout will keep you primed and ready to train regularly. Adding in yoga, massaging, and using foam rollers as part of your weekly routine will also help in keeping your body open and mobile. Staying hydrated will also help in aiding soreness.
CrossFit has a big reputation for being dangerous. But the truth is if you follow your coach’s advice, take the time to learn the movements without getting eager about adding weight to your bar, and always have proper form as your top priority there is no reason why you would get hurt. The coaches leading the classes are there to ensure the integrity of the movements are met before anything else. It is also important to mobilize before and after each workout to prevent injury. This is something we do as a class.
The average class could consist of anywhere from 6 to 15 people depending on the day and class time. We cap ALL classes at 16 participants.
You’ll need to create an account through Mindbody. Once you’ve registered and are a member at RHCF, you’ll be able to sign-in to classes and book your daily spots. It is MANDATORY that all participants sign in to classes to reserve and ensure their spots.