Step #1: CrossFit Fundamentals
Beginning Your CrossFit Journey
The basis for all the work we do here at CrossFit Stevens Point starts here. In the intro course you’ll start to learn all the fundamental CrossFit exercises, movements, and skill sets. This is a required course for all clients new to the sport of CrossFit, whether they are new to fitness or seasoned athletes. Our focus here is on proper movement and technique to minimize the risk of injury, and maximize the benefit derived from the time you spend with us.
Getting involved is pretty simple. All new members MUST go through, what we call, CrossFit Fundamentals. This two week class will teach you the movements you need to know, how to do them safely with good form, and ease you into conditioning your body in to this type of high intensity workout. We know from the outside looking in that it can look daunting, however, everything is scaled down to your personal fitness level. The only thing we require is that you push yourself and the others around you.
CrossFit Fundamentals will run once a month for the first two weeks of the month.
The other option here is to do Fundamentals one on one with one of our coaches, this we schedule based on availability. We encourage all of our members to do this Fundamentals class as part of the group classes. This is for a number of reasons. CrossFit gym is unlike anything you have experienced… it is not a Zumba class where you go, don’t really talk to anyone and do the workout and go home. You will quickly learn this is a community, friendships quickly forge themselves here and you will find yourself socializing, working hard, sweating, and rooting for one another. The group environment is the only way to experience what CrossFit truly is. However we understand some people just cannot make the scheduled group class OR don’t want to wait, so if you are interested in that I can put a coach in touch with you to schedule a time to do that.
So the first step is signing up for a Fundamentals class. Once you have done that you are ready to roll into normal workouts with the rest of the people. There will be multiple times in a day where you can come in a do the workout of the day with other people. After Fundamentals the schedule is much more flexible and you can attend any day and any time group WODs (workout of the day) are scheduled. You can see our Schedule posted on the website.
Step #2: Who We Are and What We Do
A brief overview of what to expect
By definition, CrossFit is a core strength and conditioning program that improves every element of fitness through constantly varied, functional movements, executed at high intensity.
All you need to know right now is that CrossFit is for anyone, and everyone, who wants to get stronger, leaner, and faster. And yes, we do mean ANYONE.
The only requirement we expect from EVERY member is 100% Commitment and Effort. If you can not provide that then we suggest you go to a local Global Gym such as Anytime Fitness, Planet Fitness, or Snap Fitness. After a few months when you look in the mirror and see no change give us a call if you wish to take it to the next level.
We offer a potent blend of endurance training and old school calisthenics to give you a workout that’s different every day. You and your body will never, EVER, be bored. You’ll stay motivated, and your body will change for the better, faster. You’ll be doing movements that are bio-mechanically sound, meaning they’re safe and super effective at building muscle and shredding fat.
Many people are afraid they are not in good enough shape to do this style of workout. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and collegiate athletes. We scale load and intensity. We DO NOT change programs.
Our Level 1 Coaches will teach you everything you need to know. Every workout will be scaled (by your coach) to meet your current fitness level, even if you haven’t worked out in decades, or are injured. All you have to do is show up ready to learn, sweat, laugh and get in ridiculously fit shape.
We do not have all of the answers. No one does. We have a modest amount of experience and knowledge coupled with a sincere desire to impart our knowledge and experience to those who can derive some benefit. We ask that you open your mind to our ideas and methodology, take initiative to learn and not always be lead. Share valuable information with your teammates and fellow athletes, we promise to give you everything we have and ask that you do the same.
Most importantly, maybe even more important that the actual training, we are a family. When you enter the box you show respect for everything in it, equipment/coaches/members and leave your ego at the door. This is a no drama environment. We want to see you pushing yourself to become better, physically, mentally and emotionally. We are pushing perseverance, diligence, dedication, and an unwavering commitment to excellence in everything. This is NOT an endeavor for everyone. Make sure you know why you are here and understand that if you get caught pushing any negativity or drama you will be asked to leave. This is a community and we ask that you enter with respect, dedication and determination.
Step #3: Read the FAQ and Get Informed
The more you know going in, the better.
- Read our faq page
- Visit crossfit.com
- Watch video on youtube.com
- Feel Free to contact us if you have any questions
Step #4: CrossFit Fundamentals Class
Learn the movements, prepare your body for the intensity
If you’re new to CrossFit training, this is the place to start. The Fundamentals Program emphasizes the development and mastery of our basic movements to ensure safe and successful progression as you move on to the full WODs.
CrossFit Fundamentals is two weeks Monday, Wednesday, Friday for an hour and a half – a new group starts every month.
NOTE: This class is required for ALL members unless you have taken the class at another box.
Step #5: Daily WOD, Group Classes, Open Gyms
Time to WOD with the general members
Upon successful completion of our Fundamentals class, you are now able to enroll in the Group Classes or WODs. CrossFit WOD is a Box workout. Each WOD starts out with a group warm-up followed by a skill development session, and concludes with a fast-paced workout and a cool-down. Volume, weight and intensity are scaled for each athlete. Quantities (weight, distance, time, reps, etc.) are measured to push athletes and measure progress.
Step #6: The Lifestyle
Love, Live, and Embrace Our Philosophy
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.