CrossFit Class

Motivational, Supportive, and most of all Fun!

The Best Hour of Your Day

Our CrossFit classes include a full body warm-up and a "workout of the day," or WOD. The content of the classes vary every day and include strength, aerobic, gymnastic, and skill-based components. The KCF coach leading the class will monitor your form and make corrections, as needed. Scaling (modifying) the WOD is always an option! Our coaches will help you find the right movements and the right intensity to help you get the best workout possible.

General CrossFit classes run for 60 minutes and the coach ensures that class starts and finishes on time. Our unique programming, created by Head Coach Mike Stadshaug, produces well rounded fitness that will increase strength, speed, cardiovascular conditioning, and mobility. Our goal is to help you train with intensity and without injury.

Prerequisites

Completion of the Fundamentals series is required if you do not have previous CrossFit experience. Exceptions can be made on a case-by-case basis.

Programming

Community Planning

Our head coach takes into account both the needs of the gym community and what is required to raise each athlete's individual fitness level. Weights, sets, reps, time domains, and movement patterns are programmed to achieve a desired stimulus for each workout. Coaches work with each athlete individually to find the scaling options that are best for them. We are passionate about creating the most effective training system possible.

Strength

At the heart of CrossFit is the barbell. Programming regularly involves dedicated lifting days to build a base of general strength. Regular programming also includes kettlebells, dumbbells, strongman implements, sleds, and tires. We squat heavy and pull hard with movements common to Powerlifting, Olympic Weightlifting and Strongman. We have equipment and weights for athletes at all levels.

Cardio Capacity

Our programming targets all energy systems of the body, from the phosphagen system used in short sprints to the oxidative pathway that fuels longer endurance efforts. You'll find several Ironman and Ultramarathon finishers on the KCF team, many of whom crossed their finish lines using mainly CrossFit programming during their training blocks. We can produce results with a significantly lower time commitment than conventional endurance programming, without sacrificing strength training.

Strength Endurance

Absolute strength is important, but what percentage of your strength can you use over and over for multiple minutes to hours at a time? CrossFit will develop your ability to move weight quickly and safely for many repetitions. This translates to many real world situations including climbing stairs, moving material on a job site, shoveling snow, backpacking, contact sports, and many other activities.

Athleticism

Life and sports require the ability to run, jump, crawl, roll, and change directions without injury. The more our jobs require sitting for long periods of time, the more critical it becomes to actively pressure our athletic base to avoid losing it all together. By engaging in the gymnastics, plyometrics, and odd-object movements prescribed in our workouts, you will notice dramatic improvements in your ability to move.

Mobility

Stretching is what most people think of when they hear about mobility, but that's only the surface. Our selection of varied and dynamic movement patterns will increase your range of motion over time. Many motions such as putting your arms straight over your head, or being able to squat all the way to the floor without coming onto your toes are easily improved within our program.

Modifications

Not every body is suited for every movement. Our experienced coaches are experts at not only spotting potential issues, but also providing safe alternatives to the primary movements prescribed for the day. If you are working around an injury we can help you find effective alternatives.