In these hour long classes you can expect to go through a warmup and mobility followed strength or skill work and then a Metcon. Keeping with the constantly varied aspect of CrossFit, you can expect any combination of movements from Olympic and Power lifting, Gymnastics, Plyometrics, Calisthenics and Cardio. Task or time oriented, you may find yourself faced with a couplet, triplet, chipper or even multiple WODs. This is our GPP program (General Physical Preparedness) designed to increase your work capacity across broad time and modal domains while improving CrossFit’s 10 general skills. Cardio-respiratory endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Balance, Coordination, and Accuracy.
The Florian Kids program is designed for the physical needs of children. In a society where kids spend their free time playing video games and watching TV, we strive to make fitness something kids enjoy. We believe that by giving kids a proper foundation in movement and nutrition they will grow to be healthy, strong, have a greater sense of self confidence and a burning desire to be active. CrossFit Kids workouts are scaled versions of adult CrossFit classes with games sprinkled in. The “workouts” are constantly varied, so kids never get bored. The novelty of each class keeps them excited about participating. The movements taught in our program mimic task encountered in a child’s everyday life – play, push, pull, run, throw, climb, lift, jump … Each class is taught safely under the supervision of a “coach” who is CrossFit level 1 and CF Kids certified.
Row Club is a 60 minute endurance class that teaches the fundamentals of indoor rowing including proper rowing technique, stroke rate control and how to use the C2 Rower’s monitor to track your performance, progress and set up workouts.
Oly Class is a program that focuses primarily on instructing and improving the technical execution of the Snatch, Clean & Jerk and related lifts. The focus of this program is only on Olympic and auxiliary lifts. All ability levels may attend.
Skills is an hour long class designed to address a host of mobility and movement issues . The revolving curriculum includes but is not limited to gymnastics, jumping rope, rope climbing, core strength and squat therapy.
This Gymnastics Clinic is a one-hour class that focuses primarily on flexibility, strength, and proper technique for advanced and basic gymnastics movements common in CrossFit such as handstands, pull-ups, toes-to-bar, muscle ups, tumbling, etc. Becoming efficient and effective in moving your own body weight is critical to your fitness, and it is also the foundation to other exercises such as weight lifting, running, rowing, etc. Our gymnastics clinic is designed to help you achieve significant gains in core strength, stability, and spatial awareness through constantly incorporating new positioning and skill progressions.
The Conditioning Class is offered 2-3x a week during Open Gym and after the last class of the evening. It utilizes the C2 Rowers, Assault Bikes and bodyweight movements to build endurance. It is a floating class that runs 30-60 minutes.
Competitor Version Program
The Competitor Version or CV Program is designed for the advanced crossfitter looking for a more challenging test of fitness. The “test into” program requires a greater level of commitment and the desire to compete. For more information email Bill@crossfitflorian.com.