Elements 1 & Elements 2:
The requirement for anyone who is being introduced to CrossFit. Here, you are taught the correct technique and points of performance for all CrossFit movements. Each class is one hour and must be completed before advancing to our classes offered (with the exception of WOD Basic and Mobility). Classes are conducted by appointment only.
The Workout Of the Day (WOD) can be classified as the class that puts all of the CrossFit principles to use in order to reap significant improvements in the quality and quantity of one’s life. In this class you will encounter constantly varied, high intensity functional movements from all three elements (gymnastics, cardiovascular and weightlifting). A challenging class no doubt, which can be scaled to suit a person’s needs.
This class is designed using the basic CrossFit functional movements from the gymnastic and cardiovascular elements to simply enhance your fitness level. It is a challenging workout without the weightlifting element and without the pressure of the clock and the competition.
No introductory class (Elements 1 & Elements 2) is required to participate in WOD Basic.
Members must sign in on a Monday and Wednesday as space is often limited!
Our WOD Lite class is designed to bridge the gap between WOD Basic and WOD. Classes will consist of high paced, high energy workouts that are designed to help you get in shape, tone up and have more energy. These workouts will consist of functional movements at light to moderate loads, body weight movements and endurance training. You will be using barbells, dumbbells and kettlebells, however no complex movements are involved. WOD Lite is the perfect progression from our WOD Basic class.
WOD AIR (Aerobic Interval Resistance Training):
This class is for those seeking to improve their muscular and cardiovascular endurance without partaking in extreme high mileage. The program is strategically designed using a mixture of high intensity interval training (HIIT), steady state cardiovascular training and long duration weightlifting and gymnastic WODs. Based on Chris Hinshaw’s Aerobic Methodology.
LIIT (Limitless Intensity Interval Training):
The LIIT workouts are built using LPCF’s progressive and systematic approach to high intensity interval training. High intensity interval training is a shorter workout style that combines periods of intense exercise and periods of rest. LIIT workouts create a response in the body that increases its ability to burn fat and reveal muscle tone and definition. It is one of the most effective methods for weight and fat loss when it comes to working out.
Mobility helps to prevent injuries, improve your flexibility and optimize your physical performance. Tools such as the foam roller, tubing and lacrosse balls are often used to target any underlying muscular or joint issues of the body.
Barbell Bounce focuses on the rehearsal of basic positions, technique and points of performance of power-lifting movements. Mastering the movement with the PVC pipe is always the first step before advancing on to the barbell. One power-lift is selected per week.
A great opportunity to put your fitness to the test! A series of randomly selected exercises and repetitions creates the perfect WOD to see if your body is prepared for the unknown. This class is set up in heats, allowing you to either compete against your peers or compete against the clock.
Our CrossFit Kids class is catered to children ages 5 – 11 years. It is based on the principle of mechanics, consistency and then intensity. It emphasizes good movements throughout childhood. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. This class is meant to be broad-inclusive-general fun. 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.
Our CrossFit Teens class is a strength and conditioning program designed for 12 – 18 year old athletes and non-athletes alike. The program combines age appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness. Proper weightlifting techniques are taught to enhance strength and power while also focusing on basic gymnastics to increase agility, mobility and flexibility. With workouts that are scalable for all individuals, LPCF Teens can equally benefit both the accomplished athlete as well as the less active.