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Programs 2017-10-30T18:51:46+00:00

CROSSFIT

Crossfit—Our CrossFit class is for everyone, no matter your skill level or age.  In these classes we participate in the Workout Of the Day and work on developing or perfecting a different skill. If you are dropping in for a class and have been doing CrossFit or coming in for the first time and have NEVER worked out or used weights, we will make sure you have a safe and fun CrossFit experience.

FREE TRIAL WEEK

COMPETITION

Our Competition Class is for our athletes looking at training for competitions and to push themselves to that next level. In these classes, our athletes train to compete, learn advanced skills, and participate in advanced workouts with more technical movements. Athletes will train at increased intensity, higher endurance levels, and with heavier weights.

  • Must compete in the CrossFit Opens as a Rx athlete.
  • Must be able to complete daily WODs with Level 1 and Level 2 consistently.
  • Actively CrossFitting for 6+ months.
  • Upholding all of the movement standards without constant corrections.
  • Upholding and knowing proper movement requirements at all times (EX. C2B – chest touches the bar, Ring dip – biceps touch the rings) and not needing to be constantly reminded by a coach.
  • You must show that you are a smart athlete. Choosing weights/movements that are appropriate for you and knowing when to scale. Leave your ego at the door.

These standards are what we want to see from you as an athlete to be a part of our Competition Class. You do not have to be able to complete all of these movements, however, they are benchmarks that you should be working on and striving for if you cannot complete them yet. That being said, you should absolutely be able to do more of these listed benchmarks than not. Train your weaknesses and enjoy the process of getting better. That’s how competitors in any sport get better. Do what you cannot do until you can and then master them. If you are curious about being a part of our competition class please speak to any Coach about joining

  • Squat Snatch 135/95 – This must be one fluid movement, not a power snatch into an overhead squat
  • Chest to Bar Pull Ups –10/6 Consecutive
  • Ring Dip–10/ 3
  • 500m Row – Sub 1:40 / 2:00
  • 1 Mile Run –Sub 8:00 / 9:00
  • Handstand Push Ups –5 Strict / 1 Strict & Ability to kip
  • Rope climb- 1 legless / 1 with legs
  • Toes to Bar- 15 / 10 Consecutive
  • Wallballs –20 reps, 10ft, 20#/ 20 Reps, 10ft, 14#
  • Kettlebell Swings – 2 pood for 15 Reps / 1.5 pood for 15 Reps
  • Double Unders – 30 Unbroken
  • Pistols – No gripping assistance (can still use a box for ROM or plate under the heal)
  • Ring Muscle Ups –3 Unbroken / 1 Rep
  • Fran –4:30 or under / 6 min or under
    **Movement standards are based for Male/Female weight or repetitions
FREE TRIAL WEEK

OPEN GYM

Our Open Gym sessions are for MEMBERS ONLY. At these times the gym is, well…Open! Come in and work on anything. The music will be going and someone will be working so come in and practice your Olympic Lifts, perfect your muscle up, do a WOD, work on a new one rep max for your favorite lift, or whatever you’re in the mood for that day. Coaches will be on hand to help with any questions and maybe even working out themselves. This is not a class environment and while coaches may be available, they will not be “teaching” unless they are in a personal training session.

FREE TRIAL WEEK

ON-RAMP

This is training for our newest members. Our On-Ramp training is four, one hour sessions designed to teach and familiarize the new athlete with the basics of CrossFit and get to know the box and a coach. When you sign up for membership at CrossFit Rekkr you MUST go through the On-Ramp program within two weeks of starting regular classes. (Unless you have previous CrossFit experience*)

This program is designed to teach you the nine foundational movements of CrossFit and to expose you to many of the movements and equipment you will be using. This class is for YOUR benefit and safety as well as the efficient use of class time for all athletes.

*If you are familiar with CrossFit and can demonstrate this knowledge, you do not have to take the On-Ramp class.

FREE TRIAL WEEK

“Always make a total effort, even when the odds are against you. ”

ARNOLD PALMER

OLYMPIC LIFTING

Our “Oly” class is designed to focus on technique and form while improving your Olympic lifts. We do not only do the Olympic lifts during the class, but use many different movements to supplement our technique and improve our lifts for all of our workouts. This is a great class to really fine tune your lifts and technique in addition to building up your lifts so come join “Loki’s Kilo Klub” and let’s pick stuff up!

FREE TRIAL WEEK

CARDIO/ENDURANCE

Mondays at 7pm with Coach Mandy

Designed to increase and push your cardiovascular performance to the next level.  While primarily running, these classes will include many various types of endurance based workouts to increase speed, power, VO2 max and lactate threshold while being fun and engaging.  These sessions will include drills to improve technique, mobility geared to enhance performance, and general Endurance WODs (intervals, tempo runs, tabata, EMOMs and time trials).  Be prepared for ANY type of cardio based movements and workouts.

*Modifications will be made for previous conditions/injuries that may limit an athlete (weak knees, weak ankles).

FREE TRIAL WEEK

STRENGTH CLASS

Wednesdays at 7pm with Coach Casey
$60 for 6 weeks

In addition to the daily WODs, we feel that athletes can see larger gains in their overall workouts and maxes by adding additional training and programming for their various lifts.  For example, by improving a front squat your Fran time should drop because your thrusters will be more efficient.  In these Rekkr strength classes you will work your basic lifts for general and specific performance increases.  We will work off of our baseline max along with lifting heavy for short reps and lifting medium for volume to increase strength and capacity in the lift.

Each Athlete will have their choice of movement and will focus on that lift for six weeks.  Athletes will be given personalized rep schemes and percentages as well as supplemental movements designed to improve and strengthen the lift.  Each session will be continuous practice with the athletes chosen lift.  All lifts and exact weight and reps used MUST be logged and turned in after class. Prior registration for these classes is required and class size is limited.  The Strength Program may only be joined prior to the start of the six-week period, to begin again after the previous program has ended.

FREE TRIAL WEEK

PERSONAL TRAINING/NUTRITION GUIDANCE

Interested in setting new personal records? Wanting to work on a specific movement or skill? Want to talk about a diet plan? Want to just work out one on one with a coach? Talk to any coach to see about personal training with them! They will be happy to help you achieve any of your goals! Coach Casey also uses his diploma in Exercise and Sports Nutrition to fine tune your diet and work with you to meet your nutritional goals.

FREE TRIAL WEEK

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