Classes

What Happens at a Workout!


Sessions will start with a basic warm-up. Warm-ups may include dynamic stretches, stationary stretching, fundamental exercises and/or a short jog.


CrossFit is designed on the basics of 9 fundamental exercises (squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and medball clean). Chosen days we will teach/review specific fundamental exercises in order to practice proper form and technique. Each of these exercises are essential for creating correct posture for basic everyday activities such as carrying groceries, picking up younger children, getting on and off of the floor, sitting into a chair, squatting over a toilet and traveling with luggage. These exercises help create muscle memory when real life situations call.


The WOD!! Each day we create a group of exercises maybe something you have learned this particular day maybe not. These exercises and the ways they are grouped will change everyday creating a constantly varied workout. (You will not become conditioned to exactly the same set-ups) The workouts are completed within a time limit or are finished as quickly as possible at your highest intensity. Before each WOD begins the trainers will review how the exercises are to be completed and in what particular order. Trainers will coach each athlete throughout the entire workout.


Each class is allotted a 1 hour time slot which allows for a warm-up, practicing and teaching of movements within the workout, and the WOD itself. Time limits of the workouts can vary from 5 minutes to 45 minutes depending on the participants ability levels and/or the style of the workout. Some workouts may also have a time cap.


CrossFit is appropriate for all levels and all ages. "It's the hardest workout you will ever Love" 3-2-1-GO!



GROUP CLASSES

(see membership pricing under getting started --> rates  above)


Group classes run approximately 45minutes to 1 hour in length. Classes start with individual focus work in an organized warm-up followed by workout expectations and exercise explanations prior to starting WOD. Workouts are scaled to each individuals abilities, strengths and limitations with a trainer monitoring safety and range of motion throughout the entire workout. You may not participate in a group workout until you have completed your fundamentals sessions or are a current crossfitter from another CrossFit affiliate.


JUNIOR CLASSES

(ages 10-16) 

(see membership pricing under getting started --> rates  above)


*if 9-10-11 years of age you must pre-qualify to enter the junior class, Juniors must be cleared by a trainer, able to drive themselves to Apex and have a current monthly membership in order to move into the group classes. 


Jr high classes run approximately 45minutes to 1 hour in length. Classes start with mobility, body weight skill work or sets and repetitions of a CrossFit functional lift (Presses, Deadlifts, Squats) followed by workout expectations and exercise explanations prior to starting WOD. Workouts are scaled to each individuals abilities, strengths and limitations with a trainer monitoring safety and range of motion throughout the entire workout. You may not participate in a group workout until you have completed your fundamentals sessions or are a current crossfitter from another CrossFit affiliate.


APEX FIT

Introducing Apex Fit Classes. These instructor led classes are designed to get you into fantastic shape teaching you proper body mechanics in a variety of movements teaching you coordination, balance, stamina, agility, strength, and endurance. Perfect for first timers. No barbells, heavy weights, high skilled movements, or fundamentals required. You choose your intensity. Accountability, Fitness and Nutrition. On our schedule 6pm Tuesdays and Thursdays and 9am Saturdays. 


Apex Specialty Classes 


 APEX BARBELL CLASSES


The Apex Barbell Club (ABC) is a USA Weightlifting sanctioned club at CrossFit Apex. The club provides an opportunity for athletes to focus on improving their technique and strength of the Olympic lifts, specifically, the Snatch, Clean & Jerk, and their variations.  The ABC is for any individual that would like to focus on weightlifting as a part of their training while greatly improving their strength and lean muscle mass. Keith Bussom, USA Weightlifting Coach, will be coaching all sessions and writing the programming for ABC athletes. The training program will follow 7-week cycles. Athletes must join the 7-week cycle from the start- no late entries allowed.  Each week, 3 workouts will be programmed. Typical training days will run for approximately 1 hour in length and involve 3-4 lifts.   

This class is open to all members and the public. All ability, fitness and experience levels are welcome, but the class will be capped between 10-15 athletes. 

Athletes will learn the movements in detail, incorporate drills for each lift, and giving an opportunity to analyze their technique on video to help get a better sense of what’s going right, what’s going wrong and how their mechanics can be improved to maximize their lifts. 


Weightlifting is NOT dangerous, it does NOT make women bulky and manly-looking, it is NOT a group of “meat-heads” here, and it is NOT required to lift heavy! 



CrossFit Apex Endurance CLASSES


The session will include an individual gait analysis, running drills to improve technique, mobility geared to enhance performance and running Endurance WODs (intervals, tempo runs, tabata, on the minute, and time trials). Traditional endurance training has always put an emphasis on volume calling for high miles with little to no focus on intensity and technique.  This old school protocol leads to many types of injuries, over training  and a plateau in performance. It’s like trying to improve your snatch by repeating it 500 times at low intensity with zero regard to form. With the CFE training method, standard Crossfit principles are applied by putting technique first, intensity second, and volume last.  This provides a safer and more effective way to substantially increase speed, power, vo2 max, and lactate threshold. It’s also a lot more fun!


APEX STRENGTH CLASSES


These classes are implemented not in place of but in conjunction with our daily programmed Apex Wods. We want to continue to adding strength to our lifts. In addition to daily wods we feel that athletes can see larger gains in their overall workouts and max lifts by adding more strength to some of the basic powerlifts. For example by improving a front squat your Fran time should drop because your thrusters will be more efficient.



In these APEX strength classes you will work the deadlift, front squat, back squat, bench press and jerk. We will work for our baseline max along with lifting heavy for short reps, and lifting medium for volume. Each person will have their choice of rep schemes along with some guidance from trainers. Each week will be continuous practice with these fundamental lifts along with adding band work and dynamic strength movements such as sleds and creative jumping skills and drills. You must sign up for these classes prior to the start of each session beginning. Once the program has started you must wait until the start of the next Apex strength session.



The prerequisite for APEX Strength is that you must already be a current CrossFit Apex member. This class is intended to increase our members strength in each of the fundamental lifts therefore we expect that each member has a solid foundation for each of these movements prior to joining. Please email crossfitapex@yahoo.com  to reserve a spot in the next session or to inquire with any questions.


                                                                                                        APEX SWIMMING CLASSES

Available in the summer. 




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