BCCF Group Classes

Beer City CrossFit group classes are designed to be… safe, progressive, interactive, challenging and fun, all while cultivating your highest level of fitness through planned variation.

At BCCF we pride ourselves on being a comprehensive coaching facility, thusly, classes are capped at a maximum of 20 athletes and we strive to maintain a 1:8 or greater, coach to athlete ratio.

Our programming cycles between focused periods of absolute strength development, gymnastics and olympic weightlifting, coupled with periodized energy system training. This periodization or planned variation allows athletes to make continual progress without the “plateau” common to many lesser fitness regimens (including other CrossFit gyms).

BCCF New Member Training Progression

Level 1 Programming

Upon completion of Fundamentals 1 & 2 (REGISTRATION REQUIRED UPON SIGN-UP). new athletes will enter Group Classes and follow the Level 1 program design. This mandatory programming step is designed to promote safe lifting principals, develop absolute strength and an aerobic base over a 3-6 month period, all while becoming comfortable with BCCF’s brand of CrossFit.

It is critical for athletes to develop absolute strength, body awareness, muscle memory and the ability to safely move external loads, prior to the introduction of more dynamic and complex movements (clean & jerk, snatch, kipping). As with all BCCF classes, coaches will provide a variety of scaling and mobilization options for ALL ability levels. Only highly experienced CrossFit athletes may skip directly to Level 2 programming.

Olympic Lifting Foundations

In order to graduate to Level 2 program design, athletes must complete a 3 week Olympic Lifting foundations class.  This is an amazing opportunity for all members to learn and develop Olympic Lifting principals from a high level professional athlete and coach.

Class Structure

All of our CrossFit Group Classes are coach-led and follow a planned progression roughly 60 minutes in duration and follow this basic structure:

  • Athletes arrive 15 minutes prior to scheduled class time, to conduct a comprehensive warm up. (covered in fundamentals 1)
  • At the scheduled class time, coaches lead a description and demonstration of the WOD (Workout of the Day).  We maintain a 1:8 or greater coach to athlete ratio, for optimal instruction and safety.
  • A strength development or skill portion of the workout.
  • A conditioning component which could be any combination of gymnastics, cyclical mediums, weight lifting, kettle bells etc.
  • Post-workout recovery and mobilization techniques.

Professional Coaching

All of our CrossFit Group Classes are instructed from start to finish by experienced and professional Level 1 CrossFit Coaches. Our coaches have backgrounds in exercise science, program design, kinesiology, nutrition and professional athletics, giving us a unique educational foundation.

Our dedicated coaching staff has also completed many specialty courses and conduct internal continued education forums, to provide you the highest quality instruction available.

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Your First WOD is FREE!

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