This is the meat and potatoes (sweet potatoes that is) of what we do at RCF 5thAve. We have daily WOD’s at 5, 6, 7, 8, 9, 430, 530, 630 and 730. In these hour long classes you can expect to go through a warmup and mobility followed strength or skill work and then a Metcon. Keeping with the constantly varied aspect of crossfit you can expect any combination of movements from Olympic and power lifting, gymnastics, plyometrics, calisthenics, cardio. Task or time oriented, you may find yourself faced with a couplet, triplet, chipper or even multiple wods. We promise to continuously work to challenge you both physically and mentally in different ways, everyday.
Wham bam thank you ma’am! This class at 1230 on weekdays is a 30 minute class designed for those who have a limited window during the lunch hour to workout, and are more experienced with the movements and skills we implement. Typically in this class any warming up, movement prep or skill work will need to be done prior to 1230 so that at 1230 we can start the WOD and get you in and out in 30 minutes. The WOD in this class is the same as the Daily WOD.
Rome wasn’t built in one day, and you gotta walk first before you take off running. All first time crossfitters are required to attend our three fundamental classes. In these classes we teach each of the 9 fundamental lifts implemented in crossfit, the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull and clean. These are taught as three separate progressions of three movements, squatting, pressing and pulling from the ground. During the fundamentals we go over sound positioning and movement efficiency tips to prepare to be able to move through workouts at high intensity. Additionally over the course of the three fundamentals you will be exposed to three different formats of workouts we implement in our daily WOD’s and start to get a feel for the community aspect of crossfit. We are confident that upon completion of your fundamentals you will be ready to tackle any WOD we throw at you. Mount up!
Free Intro Class (Saturday)
Got a friend who wants to try out a CrossFit workout but is experiencing cold feet? Bring them into our Free Intro Class Saturday’s at 10 am, where we will go over the foundations of what crossfit is, introduce a few fundamental movements and then take you through a 17 minute Fight Gone Bad-style bodyweight workout capable of leaving even veteran crossfitters on the ground making sweat angels.
Who doesn’t like to clean it before they jerk it and pound some snatches? On Tuesdays and Thursdays we have our barbell club classes where we spend an hour working on either the snatch or clean and jerk. These two lifts are the main focal points but we will also practice and auxiliary lifts which will supplement and help further improve your Oly lifts.
The class will improve cardio endurance, strength, power, speed, agility, coordination, stamina, balance, flexibility, and accuracy. As well as make you a better Crossfitter. The workout will consist of a dynamic warmup, skill work, plyometric exercises, an interval workout, then a structured cool down. The workouts are fun and adjustable for all athletes
*Brought to you by NYC Endurance
So you want to compete huh? These classes are for the advanced crossfitter looking for a more challenging test of fitness. Expect the entire hour to be filled from start to finish with strength work, gymnastics work and a metcon, which will often incorporate more challenging skills and combinations of movements. Strap on your big boy or girl boots as muscle ups, pistols, handstand walks, both light and heavy Olympic lifts, Games WOD’s, everything is fair game in this class.
Feeling the effects of a challenging week? Has a coach told you that your range of motion is effecting you ability to efficiently and effectively move with certain lifts or skills? Have you lost your inner supple leopard? Maybe our mobility class is the remedy for your ailments, as we spend an hour focusing on what is limiting your movements and/or addressing any injuries you may have. The goal of this class is to get you more durable, and improve positioning and your range of motion, so that you leave feeling like a million bucks; ready to attack your next workout like it took your mother out to a nice seafood dinner and never called her again. Dorothy Mantooth is a Saint!
“CrossFit Kids is not merely a scaled down version of CrossFit. It is entirely and absolutely CrossFit, geared and designed for a special population and the specific developmental needs of that population.”
—Mikki Lee Martin, CrossFit Kids Co-Founder
CrossFit Kids combines gymnastics, body-weight calisthenics, and weightlifting elements to develop capacity across 10 General Physical Skills, with additional focus on elements that encourage bone density and balance, and coordination development. For CrossFit Kids, it is imperative to pair fitness and fun, thus creating a lifelong love of health and fitness for our children. Click HERE for more information.
YOGA (Active Recovery for CrossFitters)
Crossfit Yoga is a class specifically designed for the CrossFit athlete. As a CrossFitter herself Esther designs her classes to offer active recovery for the athlete as well as teach proper alignment related to lifts during a CrossFit workout. She focuses on what workouts were done during the week to increase recovery for those specific areas of tightness.