Getting Started

 

All new members are required to complete the fundamentals course before joining in the regularly scheduled WODs (Workout of the Day). Contact Lisa to Schedule your fundamental sessions, 4 private 1 hour sessions for individuals ($200) or 8 group 1 hour sessions for 2~6 members ($150/person). If a fundamental session is missed, there is a $25 fee to make up that session.

 

Please download and complete the following forms and bring with you on your first visit.

Athlete Agreement Form

Liability Form

Registration and Medical Information

Fundamentals Form

 

 

What To Expect

 

CrossFit Spotsy is a professional, clean, training facility inside a light industrial warehouse where members experience brief, intense workouts, learn what their weaknesses are, drill to improve those weaknesses which improves human performance leading to healthier lives.

Expect to develop “persistence, discipline, honesty, integrity, perception of self based on what you can do, not what society says you should look like.” ~ Coach Jeff Martin

Expect to sweat, work hard mentally as well as physically, be held to the highest standards, compete with yourself, others, the clock.

Expect to grow.

Expect to commit to the process

Anticipate, endure, and perform amid extreme discomfort.

Strive for excellence - form first, consistency in mechanics, then intensity (either faster or heavier or more complex movement).

Find out what you dislike/fear, then do it! Often!

CrossFit Spotsy’s goal is to get people to move better by fixing your movement making your more efficient then having you move heavier loads faster.

 

 

General Physical Preparedness

 

At CrossFit Spotsy we create the best foundation for all especially sports specific athletes by increasing your GPP. GPP is being prepared for anything anywhere, anytime using CrossFit’s constantly varied functional movements performed at high intensity=RESULTS! Fitness is achieved by being consistent over time, it is a continual process, a lifetime choice to change your life by going “there” often.

 

“CrossFit is the patient person’s sport.” ~ Adrian Bozeman

 

At CrossFit Spotsy we don’t scale the movement, we scale the repetitions, the time, the load, the intensity then gradually increase them.


GENERAL PHYSICAL SKILLS
 
If your goal is optimum physical competence then all the general physical skills must be considered:
 
  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.
 
(Ed. - Thanks to Jim Crawleyand Bruce Evans of Dynamax, http://www.medicineballs.com)

 

 

CrossFit Kids and Teens

 

CrossFit Kids 5~12 year olds

CrossFit Teens 10~17 year olds

Placement for 10~12 year olds is determined by Coach on the child/teens physical as well as social development.

Proof of health insurance, liability form, athlete agreement MUST be completed prior to participation in WOD.

Parents are NOT allowed in the gym during CrossFit Kids or Teens WOD or to comment on child’s form, technique etc unless Coach invites parent into the gym.