CrossFit Training and Programming
CrossFit is like no other fitness program. It does not focus solely on endurance, strength, or skill, but promotes development of all three to provide the best General Physical Preparedness possible. We train a variety of movements from simple (squats, push-ups) to complex (barbell snatches, overhead squats) and perform varying patterns of exercises (for speed, time, and/or reps) in order to develop the various energy production systems in the body while also building dynamic strength. CrossFit is about the whole body.
We design our program so that anyone, from someone who has never picked up a weight in their lives to the experienced athlete, can participate in every session. By varying the load (i.e. weight) and intensity (i.e. how hard you work) we can scale every workout to a variety of fitness levels. We emphasize functional movements; ones which you see in every day life that will help you become better at what you are: human. You need to move, lift, run, push, and pull – we focus on exercises which enhance these basic abilities to new levels.
Every workout is part of a plan. Out gym operates on three cycles: Macro (the year), Meso (the month), and Micro (the day). Every daily workout is a combination of strength, metabolic conditioning, and skill work which is constantly varied to promote the best adaptation your body can handle. We provide an educational piece for everything we show you, so you not only understand the “How”, but also come to grasp the “Why”.
You will get stronger, fitter, and more confident with our program.
Your education is the key to overall success. During your first two weeks you are in your Foundations Period, a built-in part of your first month that will teach you the fundamental movements you need to know to participate in every WOD at CrossFit Catonsville. There is no additional charge for in-class Foundations.
During these first few weeks you will learn Air Squat, Front Squat, Overhead Squat, Back Squat, Press, Push Press, Deadlift, Sumo Deadlift High Pull, Clean, and 2-handed Kettlebell Swing. These form the basis on which you can learn many other skills.
Private Foundations courses are available at additional cost. Please email for availability.
Foundations Waiver: We may waive one or more portions of the Foundations period for new members who can demonstrate proficiency in one or more of the movements listed above.