CrossFit is the heart of what we do here at CFSA.
Utilizing the CrossFit prescription of “constantly varied functional movement executed at high intensity,” our programming combines strength training with metcons (a.k.a. metabolic conditioning, or the “classic” Crossfit cardio workout). Our CrossFit classes run an hour in length, and on any given day, you could be working on skills like pull-ups, a back squat, or rowing on the erg mixed with some burpees. What’s really great is that within these workouts, movements can be scaled down (or up!) for any level of fitness at any age, so they’re challenging every time. And, because you never know what to expect with CrossFit, it promises an engaging, exciting experience every time you walk through the door—which is why we all love it!
Outside of this basic CrossFit prescription, we are proud to be the only affiliate in the region to offer level-based classes. These classes allow us to distinguish a level of proficiency for each member and then educate them accordingly – providing better feedback and more time with each person. Think of it similarly to colleges having numerical classes that represent complexity and expectations of the material to be covered.
Also, as with any respectable school, we post our “syllabus,” or programming, on the first day of every month so that athletes can plan to attend classes based on personal development within the skills, lifts and progressions that they deem helpful for advancement.
LEVEL 100 CLASSES
This class level is also meant to get folks used to all aspects of CrossFit, and as such, each class will always include a strength and metcon component. This reinforces the importance of strength training AND metcons within each individual class.
Level 100 classes are intended for all athletes wishing to have a deep understanding of fundamental human movement and are required for ALL new members. Those coming back from an extended period away from training, or those just wishing to brush up on the basics, will also find great value in attending these classes.
All athletes are allowed to continue attending this level until they feel comfortable advancing into the Level 200 classes. We believe that athletes can make significant gains in our Level 100 classes for about 1.5 years.
LEVEL 200 CLASSES
If you have been mindfully CrossFitting for more than 18 months consistently, you should be comfortable attending these classes. These classes provide intermediate instruction on all lifts and higher-level skills, such as handstand pushups and ring work. The expectation is that an athlete understands the basics and no longer needs basic reminders of fundamental positions. Scaling is available as needed, but athletes are expected to take an active role in their own developmental focus.
This program is intended to ensure that athletes can continue to develop safely past a basic application of CrossFit.
The emphasis is on alignment and breath, while also focusing on specific areas of the body to target mobility, flexibility and strength. Students will be guided through basic and advanced postures but will learn to practice them on their own level. Similarly, active and passive stretching techniques will be introduced to dissolve stress, tension and muscle tightness. The ultimate physical goal is “flexible strength” and this class is designed to coordinate with the CFSA programming and teach students to balance their workouts and their bodies. Mats, blocks and straps are provided by CFSA but please feel free to bring your own if you prefer.
LEVEL 250 CLASSES
LEVEL 300 CLASSES
Our nutrition program is unlike anything you’ve read about or experienced before. Over the course of 8+ weeks, you will change the way you think about how food affects your life. By taking a holistic approach to all things nutrition—sleep, recovery, mobility, mentality, emotions, stress, workouts and the effects these have on your well-being, we seek to fundamentally alter your perception of what “good” feels like to live.
How you think about, plan for and perform with food will be analyzed by you and a coach. While body composition changes are a wonderful side effect, at CFSA we are looking for more than that. Through the program, we aim to change your relationship to food and make you more aware of what you eat.
The program is offered four times each year. We require at least one month of consistent attendance at the gym before signing up, and attendance at the kick-off meeting is mandatory before joining the nutrition program.
On the fence about trying it? This program really does change lives – watch the video below.
The program is running specific, but tightly integrated with CrossFit principles including: Olympic lifts, powerlifting, gymnastic movements, explosive activity, and mobility-based support. This foundation of strength and conditioning helps increase power and speed while also decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve—all critical elements to a successful endurance training regime.
CFSA Endurance is offered in both running technique seminars and eight-week training cycles. Individual programming is also available.
Whether you want to tune your body into a flawless athletic machine or simply want to get in and out of the car without hearing your knees crack, this is the class for you. As part of these regularly scheduled mobility clinics, CFSA coaches explain how the muscles, bones and ligaments that make up your body work together and then give you the tools and techniques you need to make sure everything is in the right order.
If you’re looking for instant results, this is the closest you’ll find, as we can make dramatic changes in as little as 2:00 minutes worth of work! Bring a close friend, an eager attitude and a willingness to “grin and bear it,” because this is a hands-on class that “hurts sooo good”.
But how can you optimize your time at CFSA?
Setting and achieving goals are baked into our vision at CFSA. We aim to optimize our athletes not only in the gym, but also outside of the warehouse.
The goals program helps athletes develop a clear vision of what they want to accomplish and where they want to be in the future. Through the process of vision setting, you will discover what you really want in life and how to create powerful goals that fulfill it.
The goals program is made up of two separate 1.5 hour sessions and over the course of those 3 hours, is intended to provide members with all the tools necessary to set powerful goals.