This plan is designed to prepare participants to move safely and efficiently in our CrossFit classes over the course of 4 Elements sessions while also giving access to Boot Camp, Yoga, Run WOD (seasonal) and our monthly Bring a Friend Workouts along the way.
Elements: The main purpose of The Welcome Plan is to take your through our Elements course. Our small group Elements classes focus on teaching the fundamental movements needed to join our CrossFit classes. Each session will focus on a few of the exercises that are foundational to CrossFit. A coach will teach the major points of performance and work with you to get comfortable with the movements. You will learn scaling options that allow any level of skill or fitness to participate safely. Each Elements session includes a workout portion appropriate to the individual.
Boot Camp: Our Boot Camp classes provide a high intensity challenging workout that requires no previous experience. We’ll use a mix of bodyweight exercises, dumbbells, kettlebells, rowers, bikes and jump ropes to provide a conditioning workout that can be accessible and challenging to all fitness levels
Yoga: Our yoga classes are geared towards our athletes. Poses are selected to compliment the needs of CrossFit DC members. Our awesome yoga teachers are CrossFitters themselves and understand the demand that has been placed on the body.
Bring a Friend Day Workouts: One Saturday each month is programmed as bring a friend day workout. Similar to Boot Camp, this day of classes is accessible to all levels and included as part of the Welcome Plan.
Run WOD (Seasonal): Whether to build up to a road race or just improve your performance when running comes up in a class workout, this outdoor session will help meet your goals. Focussed on improving speed and technique, expect a mix of longer runs, intervals and sprints with a mix of bodyweight movements included at times.