BCCF Group Classes

All Group Classes are instructed from start to finish by experienced and professional Level 1 CrossFit Coaches.

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Overview

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 Beer City CrossFit 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).

Program Structure

Fitness Level

New athletes will enter Group Classes and follow the “Fitness Level” 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 Beer City CrossFit’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 Beer City CrossFit 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.

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Performance Level

After the initial 3-6 month period (variable dependent on ability levels) and a solid aerobic/strength base has been developed, athletes will progress on to the "Performance Level"

In this next level, more dynamic movements like the Clean, Jerk & Snatch will be introduced, with lighter loads. Like the demands of the “Fitness Level” the “Performance  Level” and its new stimulus on the body will take time to develop. Coaches will cover movements pattern advancements and slowly increase load as time passes, increasing intensity and ultimately leading to ALLL the gains!

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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.
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Professional Training

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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