After gaining a foundation on which to add intensity, CrossFit classes at this level will progress your fitness levels at an extraordinary rate. If your goal is focused on body composition this is the level which you will find most benefit. At this level we focus on increasing your work capacity over broad time and modal domains. You will push yourself in every aspect of fitness and by doing so advance in all of the CrossFit 10 general physical skills:

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – the ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Available 5 nights a week this class allows as much or as little attendance as you desire. You will always be provided with a fantastic workout whether you come once a month or 5 times a week. The programming is such that it encourages recovery so you don’t fall fowl to over training, even if you are committed enough to attend 5 times per week.

CrossFit is designed to be as inclusive as possible, this is why there is no obligation to attend more classes than you are comfortable with. If you want to drop in once in a while you will be as welcome as anyone else and you will always have a fantastic workout.

All movements can be scaled to allow anyone to benefit from this program. This also allows for progression and improvement in areas which require work, rather than avoiding them. As the CrossFit saying goes – punish your weakness!