At Danger City CrossFit, crews of fit-seekers push themselves and each other toward improved fitness through an ever-changing roster of movements. Taken together, the movements constitute the Workout of the Day, a regimen designed to build functional fitness that stays with the student throughout life. On a given day, the lineup might incorporate Olympic weightlifting, gymnastics, or cardiovascular challenges, all of which can help the body participate in everyday tasks such as playing with kids or tossing heavy steaks at family members to feed them.
The coaches at Sirius Training know the workout is only part of the equation; that's why they heap helpings of inspiration and upbeat attitudes to each of their daily sessions. Besides keeping everyone motivated, they also want to keep students engaged, so they change up workouts daily to prevent muscles from plateauing. Keeping the system accessible to all fitness levels is key, too. Fortunately, the training program is easily scalable, allowing coaches to customize for each individual. While they offer personalized attention in all small-group classes, they also accommodate students with private coaching that zeroes in on specific areas such as mobility because of injury.
CrossFit Duck Creek’s coaches design workouts that include varied functional exercises steeped in the best parts of gymnastics, strength training, and Olympic lifting principles. Though the workouts change constantly, exercises may regularly include body weight movements and variations on moves such as squats, presses, and Olympic lifts such as the clean and jerk. Classes maintain a high coach to athlete ratio, and often tackle official CrossFit Workouts of the Day such as the "Helen," which includes sets of running, kettlebell swings, and pull-ups.
The CrossFit regimen builds warriors with a body blasting blend of cardio and functional fitness routines that do not rely on relentless rows of exercise machines. Developed by fitness coach and part-time crime investigator Greg Glassman, CrossFit rapidly gained followers after Glassman began posting free workouts on his website in 2001. Today, Navy SEALS, firefighters and Lance Armstrong all use Glassman's short and intense daily routines to push themselves to their physical limits, though students of all fitness levels can participate in the CrossFit program. Along with delivering fast shape-up results, CrossFit enhances competency at functional physical tasks such as lifting heavy grocery bags, moving sofas and tiger juggling. Exercisers are under the guidance of a trained professional during all classes, eliminating the risk of injury that comes with attempting CrossFit's exercises at home or inside a trash compactor.
Equipment: Gym shoes are required
Students should bring: A bottle of water, towel, and workout gloves if desired
Average class length: 60 minutes
Number of Staff: 1?5 people
Class location: Mix of indoor and outdoor classes
Registration required: Yes
Good for beginners: Yes
Parking: Parking lot
Pro Tip: Come 15 minutes early to stretch and meet your coach
Exercise is challenging, and people frequently give up on their fitness routines. How do you keep clients motivated?
Every week, there will be a different workout using new and innovative ideas. We will challenge you using fun and new exercises.
What is the biggest mistake you see people make when trying to get fit on their own?
We see people try to start with advanced workouts. There is a process that you need to train your body with the correct techniques and movements before you dive in head first.
Sweating to the oldies is acceptable, but sweating to the blues less so. Do you find that certain styles and genres of music generate more intense workouts?
We have a variety of playlists we use to keep the groups motivated.
Is there anything else you want to add that we didn't cover?
Get ready to be challenged and have fun.