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What To Expect

How does this Capstone CrossFit thing work?

Nervous, skeptical, or do you just want to get a better idea of what to expect during a Capstone CrossFit class?  We have designed this page for just that reason… to help resolve some of your questions by walking you through a typical Capstone CrossFit Class.  Every class will be unique and challenging; however, all of our Crossfit Classes will have some similar components…

Scale, and Scale some more.

First let us address a foundational element to all of our classes.  It is what makes every person’s experience at Capstone Crossfit both unique and challenging.  Universal  scalability.  Universal scalability is a core concept to CrossFit, and we believe it is one of the most valuable parts of Capstone Crossfit’s philosophy.  Universal scalability simply means that the movements and exercises we perform in a workout can (and will) be scaled to meet each individual’s current fitness level.  For example, if the Workout Of the Day includes a 400 meter run, but you are not at a fitness level that can safely run 400 meters, it becomes a 200 meter run and a 200 meter brisk walk, or even a 400 meter walk.  At Capstone Crossfit, we always focus on proper form before increasing the difficulty of any exercise for our clients.  This philosophy has been successfully applied in our gym to both elite athletes and very out of shape members who had not engaged in any exercise for years when they started Crossfit classes.

The Class

Each scheduled Crossfit Class is managed and monitored by a Capstone Coach.   All of our Coaches at Capstone Crossfit are Crossfit Level 1 Instructors, and they are devoted to training each of our clients to achieve their peak fitness level.  Each class is designed to maintain an optimal ratio of participants to coaches.  This allows our trained coaches to effectively monitor, coach, and encourage the class participants.

Class Warm Up:

Your Capstone Coach will walk you through a group warm up program geared to loosen joints, warm up muscles, and engage your cardiopulmonary systems.  The warm up will include a host of movements to engage your core and extremities to prepare you for the Workout Of the Day.

Workout Of the Day (WOD)

When you arrive at the gym, the WOD or WODs will be posted.  After your warm up , the Capstone Coach will give you detailed instructions on the WOD.  Unlike typical group led fitness classes, the coach does not participate in the workout.  The coach is there to monitor the class and give instruction.  The WODs will vary each day, but they will all incorporate some combination of gymnastics, weight lifting (Olympic lifts), and metabolic conditioning exercises.  Each WOD will last between 5 min and 30 minutes depending on the intensity you are able to perform the prescribed exercises at your individual (scaled) level. The WODs in a particular week are carefully designed to increase your competency in the ten fitness domains: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.  This means, for example, that the WOD on Monday may focus on Speed, Power, and Agility, and the next day the Coach may focus the WOD around Strength.  This method of WOD programming produces MEASURABLE improvements to each fitness domain through a series of constantly varied functional movements executed at high intensity.