Class Descriptions
Each of our classes has been crafted with care to give you plenty of time to develop a particular set of skills found in CrossFit training, while of course leaving time for a traditional intense, kick-ass workout that will whip you in to shape old-school!
All everyday classes follow this general outline:
- Warm-Up
- Skill Practice / Learning New Movements
- Strength Training
- Quick, High Intensity Workout
- Cool Down / Stretching
Our range of CrossFit classes is listed below. You get to decide whether to focus on one particular set of skills, or to mix it up! Note that although the primary focus of the class will be as listed, any movement is fair game in any class — you might find yourself lifting a barbell in a GymNasty class or doing handstand pushups in Hells Bells.
Everyday Classes
Hell’s BellsHell’s Bells uses kettlebells and dumbbells for their AKP (“Ass Kicking Potential”)! Due to their size and shape, ‘bells offer the athlete the ability to train both sides of their body independently thus helping to find and eliminate muscle imbalances and also provide an amazing workout for the core musculature which has to stabilize the body when it is loaded unevenly. This class develops the athlete’s muscular and cardio-respiratory stamina and endurance.
Gym-NastyGym-Nasty focuses on basic gymnastics and bodyweight exercises. Gymnastics form the foundation of human exercise. Learning to move one’s body is a prerequisite before learning to move external objects. This class builds strength, flexibility, balance and coordination. New athletes will learn modifications and progressions for the basic exercises and advanced athletes will learn more challenging exercises and progressions.
Heavy MetalThe barbell is hands down the best tool for gaining strength and power. The Heavy Metal class focuses on teaching the barbell exercises properly and safely and developing strength and power in the athlete. Because a barbell can be loaded to any weight both beginners and advanced lifters can perform the same exercises. Obviously, the stronger you get, the more weight you will put on the barbell. This class will make you a stronger and more powerful athlete. |
Benchmark Classes
Ladies’ NightThursday night is Ladies’ Night! Every Thursday we’ll do one of CrossFit’s notorious “girls.” The girl workouts are named like hurricanes because of the havoc that they wreak. Progress can be measured and charted over time as these workouts will repeat on a regular basis. Athletes can not only compare their results to their previous performances but can also compare their results on these workouts to CrossFitters all over the world.
Heroes & SheroesCertain workouts come up again and again and are used to objectively measure the athlete’s progress. This class serves as a testing ground for our members. Progress can be measured and charted over time as these workouts will repeat on a regular basis. Athletes can not only compare their results to their previous performances but can also compare their results on these workouts to CrossFitters all over the world. |
Specialty Classes
Project MayhemProject Mayhem is a taste of Hell on Earth. This is an elite-level class designed for coaches and firebreathers. The standards are high. Every rep is judged by competition standards. If your form doesn’t cut it, you don’t belong here. Project Mayhem is closed to the public and participation is by invitation only. Train hard — we’ll let you know when you’re ready!
Rest & RecoveryWe all know we need it but we seldom take the time to do it. This class utilizes various recovery and relaxation tools to let the athlete recover from the hard work they put their bodies through. Yoga, stretching, foam rollers, massage, myofascial release, joint mobility… if it can help get you back in the game, then we’ll incorporate it in this class. There is no “workout” in the Rest and Recovery class. This class simply teaches you various recovery techniques.
EnduranceOur endurance classes are perfect for athletes training for marathons, triathlons, and the like. We use interval training for maximum effect in minimum training time. See About Endurance for more information about this program. Open GymOn Sundays we take a break from making up workouts. If you want to come in and do a workout though, we’ll be here to let you in and keep an eye on you. This class is available for making up workouts you missed, or running through workouts you make up for yourself. Keep in mind that we reserve the right to tell you you can’t do something if you’re about to do something crazy and potentially dangerous! |
On Ramp Program
Our month-long On Ramp is designed to familiarize participants with the movements, skills, and intensity of CrossFit. Uncomfortable with the CrossFit movements? Worried about the intensity of our regular classes? Over the course of twelve sessions, we’ll spend lots of time reviewing the basic exercises and getting you comfortable with the movements that you will come to love (and fear) as you train with us. This course is perfect for beginners, veterans who want to review the basics, and those of you who want to get off the couch but don’t know where to start!
Strength Training Intensives
We offer strength training programs (Starting Strength / Olympic Lifting) via the Brooklyn Barbell Club.
