What is CrossFit?
Watch these 3 short videos!
1. CrossFit is Constantly Varied
2. CrossFit is Functional Movement
3. CrossFit is Intensity
At CrossFit UVA (Until, Victory, Always) you will not find rows of stationary bikes and weight machines. But you will find pull-up bars, ropes, gym rings, barbells, rowers, kettlebells, sleds, wallballs, tyres and wide open space for squatting, running, jumping, climbing, lifting and throwing – moving your body the way it is supposed to be moved. It means that all your workouts will be comprised of exercises that mimic movements performed in day-to-day life or sport. We focus on improving functional movements that are necessary and common in your daily activities.
With our constantly varied programming, you will never get bored. We rarely do the same workouts, but when we do we do so on purpose, to test progress.
At CrossFit UVA we believe that training should prepare you for the challenges that life throws at you, the unknown and the unknowable, and with CrossFit UVA our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
CrossFit is a strength and conditioning program that consists of combinations of weightlifting, cardio and gymnastics. This program is used by more than 2000 gyms worldwide and is the principal fitness program for military, law enforcement, firefighters and first responders across the globe. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same CrossFit routines can be used for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
Classes, or Workouts Of the Day (WOD), normally last no longer than 1 hour. You get in, get out and get fit! Our fitness programming will improve your capacity in the ten general physical skills: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The result is comprehensive physical fitness, restored vitality and health throughout life.
We are a results based gym that prides itself in having a community of people unlike any gym you have ever been to. You will soon find out that all of our members want exactly the same for you… RESULTS.
The spirit and togetherness experienced in a our training facility is unrivaled by ANY commercial gym.
Sound too good to be true? Let us show you! Come and visit us at ‘The Den’ anytime with no obligation to join. You won’t regret it, we promise you that…
To get started in CrossFit UVA you must complete the Introduction Course. The CrossFit Introduction Course is designed to get you to your first CrossFit class with the knowledge you need to be successful at it, in the safest, most effective way, and ensures that every athlete is competent enough to go into the ‘WOD’ classes to prevent injury.
This course is designed for all ability levels. On the course, we will teach you the fundamental movements and techniques that are essential for CrossFit. The course covers a mixture of Gymnastics and Olympic Weightlifting. At Affinity we understand that if you have prior CrossFit experience we will not require you to do the Introduction Course. However, we will need you to complete CrossFit UVA Fast Track. A 1 hr class where you will demonstrate the 9 fundamental movements.
HOW LONG WILL THE COURSE LAST?
The course will run for one day, and lasts for 2 hours. Introduction Courses/fundamentals run monthly, weekly or via booked 1-2-1 sessions at a fixed cost.
HOW MANY SPACES ARE AVAILABLE?
There will be 10 spaces available on each course, to secure yours you must pay in full in advance.
WHAT WILL THE COURSE CONSIST OF?
· What Is CrossFit and how we programme it
· The 9 Foundational Movements Of CrossFit
· The Olympic Lifts
· Mobility and Midline Stabilzation
The is course is structured as below:
Air Squat, Front Squat, Overhead Squat
Shoulder Press, Push Press, Push Jerk, Split Jerk
Deadlift, Sumo Deadlift High Pull, Medball Clean
The Olympic Lifts
DO I HAVE TO DO THE CROSSFIT INDUCTION COURSE TO TRAIN WITH AFFINITY?
No! We’ll still be running all our sessions as is bar those which will require it (CrossFit, Lift Learn, Evolve, The UVA Barbell Club and The Lock In), you will however benefit greatly from doing our CrossFit Introduction Course and have access to all sessions, many great up and coming events, nutrition guidance, throwdowns, and a have greater technical understanding of what you do, helping you to become more effiecient in all modalities.
I HAVE HEARD ALOT OF PEOPLE GET INJURED IN CROSSFIT?
People get injured in any training or sport they do, if you adhere to Mechanics, Consistency, Intensity your body will become the machine it deserves to be. CrossFit, like all of our training is based on how the body functions, it doesn’t work against it, but with, and in turn makes you stronger, faster, harder to anything life throws at you, including the knowable and unknowable. It does this across all principles of fitness which are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills.
WHAT HAPPENS IF I CAN’T DO SOME OF THE MOVEMENTS CROSSFIT REQUIRES, OR THE WEIGHTS STIPULATED?
When a WOD is performed RX’d, that means the athlete performs all modalities (exercises) using the prescribed weight and reps (where you want to be). First though we expect you to nail the Mechanics, then become Consistent with them, before finally introducing Intensity. This will be your key to your success at CrossFit UVA. In CrossFit, all WODs can be scaled down to meet your fitness level though so don’t panic! Your eventual goal is to get to a place where the RX is challenging, yet doable.
WHAT IS A “WOD (WORKOUT OF THE DAY)?
If you are familiar with CrossFit WODs you will be aware that there are complex movements programmed. If you can do the WOD as recommended (RXD) brilliant, if not we will scale the exercises so you can complete the WOD as efficiently as possible! The workout of the day will be posted on our web and social media sites. Please arrive on time.
WHAT’S INVOLVED IN A TYPICAL SESSION
• The class consists of a warm up, the workout/workouts and a cool down.
• CrossFit workouts are composed of three distinct modalities: metabolic conditioning (met cons), gymnastics, and weightlifting. We structure our sessions so that throughout the course of each week it encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways bringing you amazing results.
• Please bring a water bottle and appropriate training kit.
• Entry into these classes can only be attained after completing an Introduction course.
HOW MUCH DOES IT COST?
The cost of our Crossfit UVA introduction course is £55. To secure yours you must pay in full, in advance. We do offer a £82.50 induction fee too which gives you a 2 week “Wild Card” for unlimited sessions with us in any of our classes from the date of your course.
MEMBERSHIPS & INTRODUCTION PRICE
• Introduction Course – £55, message us for dates.
• 1 on 1 Introduction Course – £100 at a time which suits you.
• Unlimited 4 week membership (The Wild Card) – access to all classes and open gym – £55
• Individual CrossFit sessions £10 (completion of our intro course is a must).
• Open gym use, £10 per session.
HOW DO I SIGN UP?
Call, Email or message us via any of our Social Media sites!
CrossFit Kids UVA
CrossFit Kids is a method for teaching CrossFit to children ages 3-18. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.
CrossFit Kids is to be BIG FUN for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school “varsity” wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; and often requires little or no equipment up until the age of around 12, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.
General Age-Appropriate Guidelines
UVA Preschool (Ages 3-6): Able to focus enough to engage in supervised play that involves fundamental movement skills and the simplest foundational movements, e.g., the squat. All movements are done without weights. To make this clear: We NEVER load preschool-age kids during a workout. NEVER.
UVA Kids (Ages 7-12): Able to focus and take instruction on the foundational CrossFit movements. Introduction to gymnastics-style resistance training with very light external objects.
UVA Teens (Ages 13+): Approaching proficiency in body weight movements and seeing an increase in volume. Familiar with light dumbbell movements and beginning to use barbells with light loads. Starting to explore heavier loads with weighted movements and higher volumes and intensity more generally.
Typical CrossFit Kids session
A typical CrossFit Kids session will run for 45mins and will consist of the following:
The Whiteboard – This is where the kids get the ‘game plan’ for the day
The Warm-up – Gets the body moving – Fun stuff like animal walks and obstacle courses
The Skill – Kids learn a new movement or practice a difficult one in a safe environment
The WOD – The Workout Of the Day, this is where the kids put their skills to the test
The Game – This can be a regular gym game, a CrossFit game, or a regular gym game with a CrossFit twist
More detailed information and FAQs around CrossFit Kids, its benefits, safety and other reference information can be found here http://www.crossfitkids.com
To find out more about our program please email us at firstname.lastname@example.org
We’re proud to bring CrossFit to Frome, Somerset.