This is the meat and potatoes of what we do at CF Union Square. We have daily WOD’s at 5, 6, 7, and 8am, 12pm, and evening classes at 4, 5, 6, 7, and 8pm. In these hour-long classes you can expect to go through a warmup with mobility, followed strength or skill work, and then a MetCon (metabolic conditioning). 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 in one workout. We promise to continuously work to challenge you both physically and mentally in different ways, everyday.
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!