Specialty Classes (all levels welcome)
CrossFit Foundations- After completion of the On-Ramp, participants will need additional training and focus on particular aspects of fitness and the foundational movements. We call this program foundations because the goal is to continue to build a strong foundation in functional movements, skills, and fitness level. Doing this will allow athletes to move on to more advanced movements and skills with greater success. Many new CrossFitters make the mistake of moving on to advanced movements before mastering the pre-requisites to these movements.
Make no mistake, foundations is a highly challenging and intense CrossFit program that will produce amazing results. THIS IS REAL DEAL INTENSE CROSSFIT!!! Foundations is simply putting the horse in front of the carrige, so to speak by offering continued daily instruction on the fundamentals of the program, and only allowing participants to move on to more advanced skills when they are prepared to do so.
CrossFit Level I Classes- The Level I program is an intermediate to advanced program and is designed to challenge the athlete who has demonstrated a degree of mastery over the fundamental CrossFit exercises. To gain access to the Level I class schedule, participants will be required pass all movement tests, skills, and fitness tests ascociated with the CFES Level I Test. It is our goal that most of our members will over time gain the strength, mobility, coordination, and work capacity required to pass this battery of tests.
FlexNasty- This will be a one hour class focused on intense flexibility training and development of fundamental gymnastics skills that are directly applicable to CrossFit. FlexNasty class will start with a brief warmup and move into an intense flexibility session. After flexibility work, you will work gymnastic skill progressions that are accessible to all levels and abilities.
Class will conclude with a brief WOD that is focused on continued skill and strength development in the realm of gymnastics. This is a great supplement to your normal WODs and will greatly benefit those who struggle with range of motion, core strength, and body awareness.
Strength- Strength is one of the most common defeciencies in your average fitness program participant. This program incorporates heavy lifts, emphasizing the squat, deadlift, bench, and shoulder press as well as numerous accessory exercises. Whether you're not sure what your 1RM squat is or if you're a seasoned competitor looking to further refine your strength base, head to strength class for some great workouts and some great coaching.
Oly Lifting- The Snatch, Clean and Jerk require more technique, speed and flexibility than any other barbell movements. This class is aimed at providing coaching on how to improve performance specifically in these lifts. This class consists of a mixture of drills, heavy lifting, and accessory movements to help develop the speed and coordination required to excel in the sport of Oly lifting as well as performance in CrossFit and beyond.
Moga- A mixture of flow style yoga and mobility techniques designed to increase recovery, core strength, balance, and range of motion while decreasing the likelyhood of injury. You probably never thought you'd see the day when we would offer yoga at CrossFit East Sac did you, well you were wrong. This is no run of the mill sit around meditating type of class. Be prepared to sweat and work your ass off. Core strength, balance and range of motion are all paramount skills in our fitness program and Moga gives you an extra oppritunity to focus on these aspects of your fitness.
Late To Class Policy:
-You have until 5 minutes after the beginning of a class to check in and begin your warmup.
-For every minute after that you are late, you owe 5 burpees.
-If class starts at 9:00, then you have until 9:05 to check in and begin your warmup.
-If you show up at 9:15, then you are 10 minutes late and owe 50 burpees.
-You must perform all your burpees before you join the rest of the class.
Thanks for your cooperation on this issue.