New Programming!

CrossFit Hershey

Goal-Based Programming

Effective April 2013

Our regular CrossFit classes are designed to meet the needs of our large and vaired community. Regardless of your past athletic achievements or currently fitness level, you will benefit from the coaching at CrossFit Hershey.

In our one-hour group sessions, participants will be lead by our coaching staff through multiple phases of fitness and recovery:

                                                                        -Mobilization drills to improve and restore joint mobility and function;

                                                                        -Skill-based warm up to prepare the body for the workout;

                                                                        -The Workout of the Day- which could be a combination of gymnastics, plyometrics, Olympic lifting, running, and more;

                                                                         -Post-workout recovert techniques to prepare you for the rest of your day and for your next -workout.

Simply put, our programming is designed to improve our members’ health and performance in the way that is most meaningful for their needs and desires. As everyone walking through our doors has a vast range of personal goals and ability levels, our group coaching program (regular CrossFit classes) is designed with the flexibility to meet those needs. While not as specific as a individualized program designed just for you, our group coaching program now allows our members to choose from three different paths to achieve their goals:

Fitness:

As the name implies, these workouts are designed to promote and enhance your health and fitness. During a “Fitness” workout, participants are exposed to a wide variety of movements with a strong emphasis on proper mechanics. The “Fitness” workouts are great for beginners because they focus on movement quality rather than intensity, but…the “Fitness” workouts are not just for beginners. Like all of the workout options, these are scalable and can be made difficult as one could imagine (for the intensity can be raised). In fact, many veterans will find these challenging and beneficial. These workouts will be perfect for the individual looking to be strong and lean for years to come.

*ALL new members for at least 2 weeks

*Focus on GPP

*All High Schoolers not already in Athlete classes

Performance:

These workouts include a greater degree or intensity and complexity. You’ll be exposed to the best that world of strength and conditioning has to offer—gymnastics, Olympic lifting, plyometrics, sprinting, etc…No gimmicks, just proven methods for getting individuals strong, fast and fit. Your coach will provide you with the tools to reach new strength levels and push yourself beyond what you thought was achievable. If you’re looking to take your fitness to the next level, this is right down your alley.

*Very similar to current programming

*Skill and Strength Sessions

*Focus on Athletic Development

*This will set up an individual up for local competition

Competition:

The sport of CrossFit is one of the fastest growing, most exciting opportunities out there for athletes looking to push beyond the boundaries of human performance. Like any sport, CrossFit demands high levels of skill and coordination as well as strength, speed, power and endurance. Our competition program is designed to help athletes prepare for elements likely to be contested in the sport of CrossFit (at the Regional level and above), as well as prepare them to be as adept and well-rounded as possible to excel in unknown elements of our growing sport. If you are interested in this as an option for your training, please speak to Tim Steel.

*70-80 minute classes

*Scaling is not encouraged.

*Heavy Olympic lifting emphasis

*High level of dedication (5x/weekly)

*Proficiency with Handstand Push ups, Double Unders, and Pistols is REQUIRED