This is the meat and potatoes of what we do at CrossFit Gold Box. In these hour-long classes you can expect to go through a warmup with mobility, followed by strength or skill work, & a MetCon (metabolic conditioning). Keeping with the constantly varied aspect of CrossFit, you can expect any combination of movements from Olympic & 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 in one workout. We promise to continuously work to challenge you both physically and mentally in different ways, everyday.
Ladies’ Only Class
CrossFit Gold Box offers women’s-only classes with stand-alone rooms and amenities separated from the rest of the facility. These classes will be run by an experienced female trainer and bring the same quality from our general classes to a single-gender environment.
All first time CrossFitters receive 2 1:1 Induction sessions with one of our coaches. In these sessions we teach each of the 9 fundamental lifts implemented in CrossFit: the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull and clean. These are taught as three separate progressions of three movements, squatting, pressing and pulling from the ground. During the sessions we go over sound positioning and movement efficiency tips to prepare to be able to move through workouts at high intensity. Additionally over the course of the three fundamentals you will be exposed to three different formats of workouts we implement in our daily WOD’s and start to get a feel for the community aspect of CrossFit. We are confident that upon completion of your fundamentals you will be ready to tackle any WOD we throw at you.