At CrossFit Ethos, we make starting CrossFit simple, fun, and non-intimidating. We offer Group Classes for all levels, and one on one coaching for specific goals, or those requiring extra attention.
The Elements Program is a 2-week course that you can start at anytime. Elements Classes will introduce you to CrossFit fundamentals. In addition, they prepare you for moving into group classes by providing you with education and coaching on the basic movements, practice of the movements and intelligent substitution exercises to suit your specific needs. It is also the safest and surest way that we can help you get started, achieve peak performance, and comfort before entering a faster pace CrossFit class.
This is a REQUIRED before you can enter a CrossFit class at CrossFit Ethos.
Elements sessions are small-group training sessions. There is also a One-On-One training option for those requiring a more flexible schedule. Regardless of your athletic background or how out of shape you might be, we will work to teach you the basics lifts and put you through a workout of the day (WOD). Even if you have been doing CrossFit a while and feel the need to review the movements, you are still welcome to attend. The goal of the sessions is safety and proficiency in the movements so you will receive feedback following the class on passing the movement! Although instruction based, these are fun and interactive sessions for everyone!
This program is the next step up from Elements. Here you're expected to have basic knowledge of the nine fundamental movements, along with any auxiliary movements integral to the CrossFit program. This class is structured towards athletes that need to scale the vast majority of their workouts, and for athletes that have a solid grasp on all the CrossFit movements and can perform them as prescribed. All levels will receive the stimulus of the functional movement.
This is a one-on-one appointment where you'll work closely with your coach on achieving a solid fitness base, gain familiarity with the functional movements that make up CrossFit Workouts, and appropriately increase your intensity level.
Personal coaching is ideal for you if your needs or goals include:
- Weight loss and improved body composition
- Extra accountability
- You have generally been sedentary
- You are new to exercise
- You are an expectant mother that is new to CrossFit
- You are referred to us by a physician, physical therapist or chiropractor
- You have specific performance oriented goals (endurance, football, surfing, etc.)
- You have significant health or orthopedic issues (heart patient, severe arthritis, recent surgery)
Your coach will tailor workouts specifically for your current fitness level and progress you at the proper pace for you. Following your initial sessions you may choose to continue with personal coaching or move into the appropriate group class.
* Individuals with significant health or orthopedic issues will remain personal coaching clients pending professional assessment by your coach.
If you want to try CrossFit Ethos workouts on for yourself, you can start immediately. Just click on Workout of the Day and follow our daily programming. (You can bookmark this page, or register for auto notifications when we post the new WOD!)
Please note - It must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity.
1) If you are largely familiar with the stable of CrossFit exercises then start with the WOD (Workout of the Day). If you've had exposure to Olympic weightlifting, powerlifting, and gymnastics, jump right in. If an exercise is unfamiliar, acquaint yourself with the movement through the video clip for the movement on the exercises section of CrossFit.com. This option is for those athletes with an extensive experience in athletic strength and conditioning - jump right in.
2) If some or many of the exercises are unfamiliar to you and you are only modestly acquainted with elite athletic training, we recommend that you follow the WOD and substitute other exercises for those where you don't have either the equipment or skill and then devise a plan for acquisition of the necessary skills or equipment needed to participate completely. We are developing a Substitution Chart in the FAQ of CrossFit.com for replacing exercises for which you've not developed the skills or don't have the equipment.
3) If many or most of the exercises are relatively or completely unknown to you, then we recommend that you begin learning the movements for a month or two until you can either perform our common exercises or have substitutions worked out for those movements under development. This is a great place to begin for anyone with little or no experience with serious weightlifting or gymnastics.
Additional notes:
We ideally recommend a 3 day on 1 day off program. Another option is 5 days on 2 days off. Be consistent with your schedule. Don't pick and choose your WODs - stick as closely as possible to the programming. Work at the highest intensity level that you can on your own. Scale your load when necessary.
We are a "minimalist program" and this is reflected by the functionality and limited number of our exercises and the simplicity of the equipment we use compared to most commercial gyms.
If you decide that you need coaching, want to join a community for motivation, or want to simply learn more, we suggest the following resources:
- Download a free copy of the CrossFit Journal entitled What is Fitness
- Download a free copy of CrossFit Foundations
- Browse the CrossFit.com web site for in depth information and additional resources. Be sure to visit visit the Message Board.
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