CROSSFIT | ELEMENTS | ON-RAMP | PERSONAL | PERFORMANCE | BARBELL CLUB | OPEN GYM
CrossFit is defined as “constantly varied functional movements performed at relatively high intensity.” The magic of CrossFit is that you just have to show up because we’ve put it all together for you.
Step 1: Walk through the door.
Step 2: Listen to your coach’s suggestions.
Step 3: Train with your class.
In 60 minutes you’ll have full-body workout. Come in 3-6 times per week, for 30 days, and presto, you’re fit.
Here’s a little history about CrossFit. This methodology was developed over several decades by trainer Greg Glassman, who believed the definition of fitness at the time was incomplete. Back in the 1990s-early 2000s, the fittest people in the world were believed to be champions of the triathlon—athletes that could travel the farthest in the shortest amount of time. Not only did he believe the definition of fitness was broken, he also found a fault in the gyms he trained clients in. Glassman saw that everyone in the gym was using machines to perform exercises that only worked one muscle group, exercises that had no functions in real life.
Like any visionary, Glassman wanted to break the mold. He created CrossFit, a program based on the belief that fitness should be inclusive— including gymnastics, body weight movements and Olympic weightlifting. CrossFit is created to make you healthier, better at life. That’s why the weightlifting movements we do activate numerous muscle groups, mimicking things you do in real life like squatting, lifting, pushing and pulling.
Back to our definition, starting with “constantly varied.” CrossFit workouts (They’re called WODs, as in workout of the day) change every day. Sometimes they are longer, sometimes shorter. Sometimes we program heavier weights, sometimes it’s just body weight. Kind of like the demands of life. You never know what’s coming.
Next, “functional movements,” which we’ve covered already. Basically, CrossFit makes you better at the movements life requires.
Last, “Performed at a relatively high intensity.” CrossFit workouts are measured. They’re either timed or we count reps (number of movements completed). The exercises in a WOD are completed as fast as possible, helping you build a higher level of fitness, so you can watch yourself progress over time.
A note about safety. Some of the movements are complex, and every CrossFit workout will test you. That’s why safety is always CFP’s (and every one of our coach’s) first priority. Every WOD is scalable, so you’ll always get a challenging workout, no matter your personal fitness level.
If you’re a new member, and you’re ready to dive into the big, amazing, world that is CrossFit. Welcome! We hope that this methodology brings as much to your life as it has to ours.
And, if you’re like most of us, you cannot wait to get started.
Before you begin CrossFit, you will need to build a foundation in the On-Ramp Course.
In this two week program, you will learn the basic staples that make up the CrossFit methodology—this includes Olympic weightlifting, gymnastics and bodyweight movements. As you learn the movements, our coaches will ramp up the intensity.
In each class, you’ll 2-3 of the core CrossFit movements as well as some of the quirky terminology around these movements. At the end of the class, you’ll use these skills in a WOD (Workout of the Day).
We ask that you bring one thing to CFP On-Ramp, an open mind. You may have taken some CrossFit classes before, or maybe you think you know some of these movements. Trust our coaches. This course is going to help you develop the skills you need and technique required to begin CrossFit the right way. Come dressed in gym clothes, ready to push yourself.
(aka BODY FAT REDUCTION)
Biosignature Modulation is a scientific approach to body fat spot reduction that Charles Poliquin developed over 20 years of performing blood, urine and saliva tests while working with world record holders, professional athletes in all the major sports, and Olympic medalists in sixteen different events. His entire professional life has been devoted to finding ways to improve athletic performance among the elite, and along the way found innovative and amazingly effective ways to help the non-athletic population in the area of fat loss.
Based on Poliquin’s testing, the reason so many people have stubborn problems areas is due to imbalances in their body biochemistry, especially with hormones. Doubt the power of hormones? Just look at what steroids have done to so many athletes, turning men into supermen and women into superwomen (and sometimes into supermen – unfortunately these drugs do have side effects). And just as steroid hormones can build muscle, other hormones can cause unwanted fat stores in your back, legs, hips and – well, you get the idea.
Here’s how Biosignature Modulation works. There are 12 major body fat sites that can be quickly and accurately tested by a pair of quality skin calipers and a qualified technician. These sites include the cheek, chin, pectoral region, triceps, umbilical, supra iliac, subscapular, mid axillary, quadriceps, hamstrings, knee and calf. Although there are many other methods to test body fat, such as underwater weighing and electrical impedance, we believe that body fat testing with skin calipers is the best method to be used for Biosignature Modulation because it can determine precisely the amount of fat in each of the major fat-testing sites were other testing methods only tell you your percent body fat.
Measurements from each site are then compared to the triceps reading and this identifies which areas of the body have excessive levels of fat relative to the other 11 body fat sites. Some people may have excessive fat in just one area, while others may have several problem areas. Most clients will already have a good idea of what their problem areas are and an experienced practitioner in Biosignature Modulation can often make an accurate visual determination of the problem, but the calipers are quick, easy and reliable.
It’s no secret that Olympic Weightlifting plays a huge part in CrossFit.
The clean, the snatch and the jerk—these movements are like a golf swing or a football spiral: they are complex, challenging and as athletes, we can always do more to perfect them. That’s where The Providence Barbell Club comes in. In this 75 minute class, you’ll learn the intricacies of these lifts. You’ll get special attention to improve your technique and form while you gain both mobility and stability. And finally, you’ll conquer your personal obstructions to lifting more and moving better—all of that will translate to serious gains.
Members are invited to train during non-class hours providing they follow a few simple rules.
You’ve been doing CrossFit for a while. You know the movements and you’re RXing every WOD. And now, you’re ready for the next challenge.
If we just described you, then consider our Performance. In this class, you’ll be challenged. In return you’ll see dramatic improvements in every area of your training, including gymnastics, Olympic lifting, strategy and metcons. This class will surround you with other athletes dedicated to bringing it and raising their level of fitness, while they help you to raise yours. Are you ready?
Better conditioning, more speed, superior fitness. These are just some of the benefits you’ll receive from CFP Endurance. This class combines distance running, sprinting and bodyweight movements into a challenging program that will truly test your endurance. Our coaches will assist participants with running form and technique, designed to make them faster and safer. CFP Endurance is the perfect class for our members who want to test their fitness and raise their level of conditioning.
425 Washington Street
Providence, RI 02903
Phone: (401) 453-2348
HOURS OF OPERATION
Monday – Friday: 5:30am – 7:30pm
Saturday: 8:30am – 12:30pm
Sunday: 8:30am – 11:30am