CrossFit "Group WOD's" are the main workouts held at Real Fitness. Workouts consist of constantly varied functional movements performed at a high intensity with the assistance of a Certified CrossFit Coach. All workouts are scaled to individual fitness levels allowing any age and ability to complete the workouts of the day (WOD).
Real Fitness members may be called on to run, row, climb ropes, jump up on boxes, flip tires, and carry odd objects. They may also bounce medicine balls against the floor or a target on a wall.
Each workout will use a combination of the following movements:
Weight lifting: not just dumbbells -- but kettlebells, medicine balls, olympic lifts and anything else we can find to lift or throw
Gymnastics: i.e. body control movements, including the air squat, push-up, pull-up, dip, and any other body weight exercise
Mono-structural exercise: i.e. cardiovascular training -- running, rowing, cycling, swimming, stair climbing, etc.
On the hour, the group starts with a brief warm up before moving on to practice the skills used in the upcoming workout. Once everyone is familiar with the movements and feels ready to begin, the workout starts. On average, each workout lasts between 15 and 40 minutes. These short, intense workouts are what make CrossFit so effective, and you will find they give you better overall fitness results than other forms of exercise and fitness workouts.
To finish each class, there will be a quick cool down with stretching.
You can expect to be at the gym for at least 60 minutes. Wear comfortable gym attire that you can train in, and shoes that are suitable for cross training.
What Real Fitness is NOT
CrossFit is not a bodybuilding system. We do not do bicep curls or calf raises. We do not lift any weights with the sole intention of inflating our muscles, although it is a nice side effect if it happens. There are no bodybuilders inside of our “box.” In fact, most CrossFitters are well built, but very lean. We seek quality muscle, not quantity. If you are looking to be a gigantic monster of a human being, this is not for you. In reality clients tend to lose a lot of weight and “excess” muscle.
