Our mission is to continually increase the work capacity of each individual by developing and enhancing their fitness levels across all ten general physical skills. This will be done by using constantly varied functional movements, based on the foundation of Crossfit's nine fundamental movements, performed at high intensity.
10 General Physical Skills
- Cardiorespiratory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Coordination
- Accuracy
- Agility
- Balance
9 Fundamental Movements
- Squat
- Front Squat
- Overhead Squat
- Press
- Push Press
- Push Jerk
- Deadlift
- Sumo Deadlift High Pull
- Medball Clean
What Happens at a Workout!
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!
LEARN THE LINGO
What is a WOD?WOD is "Workout of the Day."
Some insight and thoughts on sets and reps:
The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
A "rep" or repetition is one iteration of a movement. One bench press, one squat.
A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning.
Remember if you need to adjust the weight downward, do so, since these are timed WODs.
(FUNDAMENTALS ) ONE ON ONE TRAINING
In the fundamentals sessions you will be introduced to the basic skills, moves and methods used in CrossFit. You will be given the ability to learn and practice each movement /exercise throughout each session. This session also gives us the ability to see your strengths and weaknesses needed to help you better perform in group classes.
Fundamentals are offered by appointment only. Please email or call to reserve a spot. It is required that all first time Crossfitters participate in 1-3 fundamentals sessions before moving into group classes.
GROUP CLASSES
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.
WOMENS CLASSES(Usually in the am) Attendance is largely women.
Women's classes offer a class to the comfort of women working out with other women. You do not have to be intimidated by others watching you or watching you workout. All workouts are based off of the daily wods (workout of the day) however may be scaled or modified to meet the needs of each person.
TEAM WORKOUTS
Please email to find out more about team workouts.
Souderton High School Baseball
APEX STRENGTH CLASSES
Souderton High School Baseball
STRENGTH AND TECHNIQUE CLASS
Temporarily on Hold
Learn to move weight properly and efficiently. These classes are to help create better form, understanding your weakness within each lift and to help each person find their maximum weights while maintaining mid-line stabilization. These classes dedicate 1 hour to practicing the prescribed lift. This program primarily works on the olympic lifts such as the Clean and Jerk, Snatch and the overhead squat. Prior to each scheduled strength and technique class it will be posted on the website for which lift will be taught that day. Other fundamental lifts may also be addressed during each session.
Temporarily on Hold
Learn to move weight properly and efficiently. These classes are to help create better form, understanding your weakness within each lift and to help each person find their maximum weights while maintaining mid-line stabilization. These classes dedicate 1 hour to practicing the prescribed lift. This program primarily works on the olympic lifts such as the Clean and Jerk, Snatch and the overhead squat. Prior to each scheduled strength and technique class it will be posted on the website for which lift will be taught that day. Other fundamental lifts may also be addressed during each session.
APEX STRENGTH CLASSES
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. The APEX strength program run 4 weeks at one time and classes are offered 3 times each week. You must sign up for these classes prior to the start of each 4 week program. Once the program has started you must wait until the start of the next 4 weeks before you join.
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.
YOGA CLASS
One of the most common obstacles CrossFit athletes face is their limitations in mobility. Whether it's a struggle to drive your knees out during a squat, press a bar over your head, or touch your toes, it can be a frustrating and often long process to improve this aspect of your training. Yoga, which is a science of the body, mind, and consciousness, may prove to be beneficial to you as an athlete, and as well as an individual.
Although there are many forms of Yoga, classes offered at APEX are inspired by three main focuses of Hatha yoga; exercise, breathing, and meditation. How can Yoga help you improve you as an athlete? Classes are specifically designed for those looking to increase flexibility, core strength, balance, muscular endurance, and concentration. Postures, or asanas, will improve hip mobility, shoulder flexibility, core stability and over-all well-being in a rehabilitative environment.
Ultimately, CrossFit is about learning to move safely and efficiently in order to increase your work capacity. Yoga promotes a complete body awareness that will enhance your movements and mental clarity, which will carry over into your workouts, as well as everyday life.
CrossFit Apex Kids
It is a fitness program where kids are taught how to move their bodies the way they were made to move in order to support their everyday lives in an encouraging, supportive atmosphere. Kids will move their own bodies as well as external objects and learn how to do so safely and properly. CrossFit is unique in that it is completely scalable for all ages and abilities and teaches each individual how to improve their own strengths and weaknesses.
For more details about CrossFit Kids, visit www.crossfitkids.com.
Class Times:
We are currently on hold for our younger APEX kids classes ages (5-9).
