CrossFit Elements

*The focus of CFE is creating neurological adaptations, conditioning the body in safe and effective movement patterns.

*CrossFit requires a capacity level and knowledge that is not a focus point at any other gym you are likely to visit.  This is why here at CF 914 you must be able to perform all movements safely and effectively before entering into one of our classes.  The CrossFit Elements course will introduce you to the CrossFit methodology and will provide you the neccessary understanding and confidence needed to step into one of our classes.  CFE consists of 3 personal training sessions (however pairs and small groups can be arranged) in which we will focus on the proper technique of the “9 Fundamental Movements” of CrossFit that you will find in many of our workouts. Proper mechanics are vital to your safety and promoting improvement in performance.

*Egos must be checked at the door.  CFE is strongly recommended to everyone, however; if you are an experienced CrossFitter and would like to go straight into a class setting, you will be given the opportunity to demonstrate your knowledge of the CrossFit Methodology.

Group Classes

*Once you have shown your ability to safely and efficiently perform on all of the 9 Fundamentals you will be prepared for the 914 WODS.  Classes are one hour, however workouts will seldom be more then 20 or 30 minutes.  An hour is alloted to properly warm the body up and to ensure proper movement mechanics for the days prescribed WOD (workout of the day). Preparation is everything in CrossFit and here at CF 914 we take the necessary steps to ensure every athletes safety. After the prescribed warm-up and dynamic stretching, athletes will perform the WOD..  Statistics will be recorded for every workout and will be followed by some sort of skill development focused on improving a specific movement or static hold.  The day ends with a cool down and some stretching to promote the recovery of each athlete.

*Workouts start on the hour and because the warm-up is equally as important to ones health and fitness as the workout is, we require that everyone be ready on the hour.

Personal Training

*If you prefer the one-on-one attention of personal training, you are training for a specific sport or athletic event, this can also be provided by appointment. Personal training creates a very specific workout prescription to meet your specific health/fitness and athletic needs and goals.  The attention is solely on you and the trainer is right there to coach and motivate. Personal training can include 1 or 2 people per trainer.

*If you are a competitive athlete that requires a more specific training regimen, personal training is an option in order to focus more so on the individual sport or event you may be training for.

*If you do personal training, you only pay for the training, not a membership unless you wish to attend classes on top of your personal training.

Sports Specific Classes

*This group class is specifically designed for individuals involved in competitive sports. We concentrate on strengthening and improving the speed and efficency of the movements utilized in your sport.

*This class will not begin until the demand allows it to.

Nutrition

*Head Trainer, Mike McKenna is certified to give nutritional plans to clients.  Nutrution is half the battle to creating elite health and fitness. All members with a minimum 3 Month Membership have the privelidge to their own personal diet prescription FREE.  Depending on your goals and current diet, you will either be prescribed a Zone Diet, Paleo Diet, or a Zone-Paleo Diet.  Every new member is given a Zone Block prescription and taught how to follow it.  However, if you would like to get more serious about your diet  and really improve your results in and out of the gym, set up an appointment with Mike to talk about and set-up your diet.