These are traditional Crossfit classes that include a skill-based warm-up, skill or strength training, the Workout of the Day (or “WOD”), and mobility work. The workouts can always be scaled so that new athletes can workout alongside veteran athletes. On some days, the WOD will be a 10-20 minute metabolic conditioning workout that combines several movements or exercises that are grouped into sets and either completed for time or in as many rounds a possible (“AMRAP”). On other days, the class will focus on a strength piece (like a 1 rep max deadlift) followed by a shorter metabolic conditioning “finisher” workout.
Rowing is for you if . . .
▪ you are looking to increase your aerobic fitness;
▪ you are looking for a way to establish greater core stability, coordination, connectivity and strength;
▪ you are a CrossFit athlete looking to improve your performances in workouts that incorporate rowing (such as “Jackie,” or the countless workouts at previous Regional and Games competitions);
▪ you are an experienced rower but find training on your own challenging and you miss the element of a team atmosphere;
▪ you want to engage in a team environment and be part of a supportive community with similar goals.
Rx Mobility (RxM) is a CrossFit Invasion specialty class designed to take a step away from the clock in order to analyze movement in detail and prescribe mobility. It was established for members seeking to make improvements in their form and flexibility, which can translate into better performance and efficiency during WODs.
Designed for Everyone
For our CrossFit beginners, RxM can provide a greater fundamental understanding of how structure relates to function. Members will learn how to increase their range of motion to achieve the proper movement standards in a safe and effective manner.
Intermediate athletes can take a step back and analyze their movement patterns that they have already adopted. RxM will give them the opportunity to examine any inefficiencies in their movement and learn how to make corrections with specific demonstrations and flexibility drills. Members will learn mobility techniques to utilize on their own, allowing them to strive towards movements they once thought were impossible.
Our competitive athletes will be able to fine-tune their performance in greater detail with a variety of mobility drills targeting their weaker areas of movement. Adjustments to these specific parts will assist the athletes in becoming overall more efficient, allowing them to increase loads and shave off valuable time during WODs.
Achieve your Goals
The goal of RxM is to provide members with an active learning group session where they can learn how to analyze proper form in advanced detail, focus on mobility drills to correct inefficiencies, and re-test movements to portray how the structure of the mobility drill relates to the function of the movement.
More importantly, our objective is to provide our members with a prescription (Rx) of mobility drills to help them achieve their performance goals (Rx) on WODs.
This class focuses on core control and stabilization in the application of ring and bar gymnastics, handstands, parallettes, etc.
Our CrossFit Basics Workshops are designed for the generally active, injury free individual who wants ultimately to train in one of our ongoing group CrossFit classes. In this class, you will be exposed to our movement curriculum in a group format. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. The Basic Workshops meet 3 times a week for 2 consecutive weeks. Please note, if you have pre-existing injuries or are deconditioned, additional private coaching sessions may be required before moving into our fast-paced group classes. Price: $99
The Competitor’s Class is designed for athletes interested in competing in CrossFit competitions or who want to improve their overall athleticism for another sport. This is an advanced course that builds on the CrossFit methodology, movement technique, and programming presented in Foundations and GPP. Participation requires a strong foundation in Gymnastics, Olympic Lifting, Powerlifting, Kettlebells, Mobility, Rowing, and Running.