The 1,500 square feet inside CrossFit 192 aren't overflowing with fancy treadmills, TV-equipped ellipticals, or hologram-projecting weight machines. Instead, the certified trainers behind the studio know that kettlebells, free weights, a few rowing machines, and a whole lot of positive support are all that's required to make some dramatic body transformations. Using their ever-changing workout of the day, or WOD, these trainers scale functional fitness routines for any body type and experience level, following dynamic warmups with a unique line-up of high-intensity exercises, such as rowing or squatting.
Trainer John Beneduce channels his athletic ability into CrossFit, a high-intensity, functional workout that he customizes for all ages and fitness levels. He and his wife opened CrossFit Bayside to offer an effective alternative to standard gyms.
?The way we do it at CrossFit Bayside is pretty much the total opposite of how a traditional gym would work,? John said. Rather than coming in to use equipment solo, members attend a packed schedule of one-hour sessions, which all begin with a warm-up before everyone spends about 15 minutes mastering new techniques. Once they can safely and effectively do the workout, students get to work, hoisting medicine balls, swinging kettlebells, climbing ropes, and dead-lifting weights. The workouts change each day, and John usually waits about three months before repeating one. As groups cool down, John leads a discussion on a health-related topic, ranging from nutritional information to how to keep a fitness journal without making your diary jealous.
?We really care about our members,? John said. ?My wife and I run it together as a family business.? He added that the members themselves uphold the gym's mission, warmly welcoming new members and throwing themselves fully into each workout. ?There?s no negative energy at my gym,? he said.
Warren Levi Martial Arts & Fitness challenges participants to mix elements of strength, power, speed, gymnastics, endurance, agility, and conditioning. Sessions are fueled by intense, functional workouts that energize burgeoning and seasoned athletes alike. When students are not participating in classes, they are trading blows and building stronger bodies as they delve into the study of martial arts and self-defense. Students can also shape up through noncontact cardio-kickboxing sessions, and kids can build confidence during children?s karate programs.
At CrossFit Total Empowerment, instructors adopt an inclusive approach to fitness. It deviates from traditional workout regimens by using ever-changing sequences of high-intensity, functional exercises. Each class is structured around the sorts of actions that people perform in everyday life?such as running, lifting, and climbing stairs?albeit with a much greater emphasis on intensity.The workouts are scalable to any level, so they prove challenging for competitive athletes as well as casual exercisers. Attendees push themselves at their own pace while swinging kettlebells, performing deadlifts, jumping rope, and using hula-hoops made of concrete. Bolstered by encouragement from coaches and their fellow students, customers increase their strength and stamina, and over time, can improve their speed, agility, and flexibility.
At Howard Beach CrossFit, coaches Jennie and John put their degrees in exercise science to work prepping groups for every kind of physical activity with the CrossFit system. They ready their charges for everything from sports and work-related activities to daily chores by employing intense daily workouts that use functional movements. These movements include lifting during weight training, jumping on plyometric boxes, and pushing on the push press and combine to strengthen all muscle groups while enhancing speed and agility. Workouts are also scalable, which means that every person, be they a seasoned athlete or someone new to working out, can push themselves to their own edge and progress at their own pace. And to ward off the boredom of repetition, the instructors change the routine each session. One day, participants sprint and push sleds weighted down by plump reindeer, while the next they execute reverse lunges and supine rows. For the uninitiated, their beginner program familiarizes groups with CrossFit’s movements, and for those interested in individualized attention, they offer one-on-one and small group training. Howard Beach CrossFit has also began offering kickboxing classes for those looking for a one-two fitness punch.
Fighters need to be in peak physical condition, a place that's hard to reach by honing your skills on your own. The dedicated instructors at Crom Martial Training turn to a range of martial-arts styles to build strength and agility while also imparting confidence and self-discipline. Available disciplines include Muay Thai, Brazilian jiu-jitsu, kickboxing, and more.
And like all gyms that offer CrossFit, CROM Martial Training houses a new CrossFit workout program every day, preventing muscles from adapting to exercises and, consequently, burning fewer calories. Trainers combine lifting, cardiovascular endurance training, plyometric exercises, and even gymnastics, challenging the body to move in every way except towards the nearest nacho buffet.