Programs

 On-Ramp:  This class is for members that have just signed up for our CrossFit WOD classes. Our On-Ramps are designed to teach athletes the foundational movements of CrossFit and will also ease athletes into the more intense CrossFit classes. Each class we will learn/review several movements before moving on to a workout that can be scaled to any level. Athletes must attend the 3 On-Ramp classes and complete a checklist of movements before joining the regular classes.  If an athlete has prior experience they may not be required to do On-Ramp.

CrossFit Classes / WOD (Workout of the day)

What is CrossFit?

Let me tell you about CrossFit

CrossFit isn’t just an exercise program, it is a community of like-minded individuals supporting a healthy lifestyle.

Our goal with CrossFit is general physical preparedness. We train to be well-rounded and ready for anything life throws at us.

What is great about Timberwolf CrossFit is anyone can do it. All workouts can be scaled to any age or ability level. We have women in their 60’s fighting osteoporosis and several athletes in the top 1% of the fittest on earth.

We want our fitness to be functional so it transfers into the real world. An example I use to explain this is by taking top athletes on opposite ends of the spectrum.

Example 1: If you need to move furniture you aren’t going to call a Kenyan marathon runner. Are endurance athletes fit? Heck ya but not usually the strongest.

Example 2: If you want to play Soccer or go for a run being a 300lb powerlifter isn’t going to make you best suited for this.

The point is you should be able to accomplish any task you want. We have athletes that have run marathons without traditional training and yet can still Deadlift double their body weight.

We train in the all 10 areas of Fitness.

  • 1. Cardio/Respiratory Endurance
  • 2. Stamina
  • 3. Strength
  • 4. Flexibility
  • 5. Power
  • 6. Speed
  • 7. Coordination
  • 8. Agility
  • 9. Balance
  • 10. Accuracy

Specialty classes:

CrossFit Kids- Based on the principle of Mechanics => Consistency => Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement.

Olympic Lifting class:  Our Oly class runs 2/days per week.  The atmosphere of this class is a little different. We have fun but take it pretty seriously. Each class is 1.5  hours long  containing a 15 min coached warm-up, 1 hour or more of Olympic lifting and 30 mins of accessory lifts.

Power hour-  This class is designed to develop Raw strength. It will help you develop strength in squat, Deadlift and all types of presses.

Basic Gymnastics- Gymnastics simply means moving your body rather than an external load. We go through the mechanics and accessory work to help better movements like Pull-ups, push-ups, handstand push-ups, muscle-ups, bar muscle-ups, Ring dips and and handstand walks. Any level is welcome for this.

Personal training:  We have several coaches that offer personal training. Many athletes have sport specific goals and would like individual programming, some like the accountability that comes with a personal trainer,  others have previous injuries and would like help learning how to best scale movements around their issues. Whatever the reason our coaches can help you reach your goals. Our Personal training rates range from $40-$60 per session.

Competition Class: This is a mid to advanced level class. This class is meant to teach athletes the skills that often get overlooked in a normal CrossFit class and to recreate workouts typical of CrossFit competition. Even if you only plan to compete at local events this class can benefit you. We have athletes that have competed and won multiple local competitions, competed at the Regional level, the CrossFit Games and are ranked among the top 1% Fittest on Earth. Train right along side our Games team and develop the skills needed to compete at the top Level. We ask that you be confident with your Oly lifts and other typical CrossFit movements and that you be ready to work hard, lift heavy, and have fun.

Check our schedule page for Class times of our specialty classes. Schedule

 

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