Schedule

WE ARE OPEN! COME ON DOWN THE HALLWAY & CHECK US OUT.

Please RSVP with WODHOPPER “Coming?” icon on top left hand side of screen.

Regular Gym Hours:

 

MON TUES WED THURS FRI SAT SUN
5:45AM WOD 5:45AM WOD 5:45AM WOD 5:45AM WOD
7AM WOD 7AM WOD 7AM WOD 7AM WOD
8AM WOD 8AM WOD 8AM WOD
9AM WOD 9AM WOD 9AM 9AM WOD 9AM WOD 9:30 AM WOD 10am-Noon Open Gym*cxl for summer
10AM CARDIO 10AM OLY 10AM CARDIO 10:30 AM-NoonOpen Gym
11AM FREE INTRO
12PM WOD 12PM WOD 12PM WOD
3:45-4:20PM KIDS &
Oly room Open Gym
3:45-4:20PM KIDS &
Oly room Open Gym
4:30PM WOD 4:30PM WOD 4:30PM WOD 4:30PM WOD 4:30PM WOD
5:30PM WOD 5:30PM WOD
5:30PM ON-RAMP
5:30PM WOD 5:30PM WOD
5:30PM ON-RAMP
5:30PM WOD
6:30PM WOD 6:30PM OLY
6:30-7:30 Open Gym
(Main room)
6:30PM WOD 6:30PM OLY
6:30-7:30 Open Gym
(Main room)
 9-10:30pm Open Gym  9-10:30pm Open Gym

 

All classes besides Kids, Oly & Open Gym are the WOD class a.k.a. WORKOUT OF THE DAY:

The WOD class is the main class all of our members attend. The WOD is posted daily on our blog, and generally broken down into 3 parts- Skill, Strength, and the WOD. Every class starts with a light warmup that is determined by the coach. The Skill section is generally a time focused on bodyweight/gymnastic skills and strengths such as Pullups, Pushups, rowing, Kettlebell technique, and more. The Strength section is normally focused on barbell lifts such as Back Squat, Deadlifts, Snatch & Clean & Jerk &  Pressing movements, and more. The WOD is a typical CF style metabollic conditioning (Met-Con) workout lasting on average from 5-20 min. All classes normally finish within an hour, sometimes less and rarely over.

Kids Classes=Tues/Thurs 3:45-4:20pm

Our CrossFit Kids class is a play based fitness class for children ages 5 and up. The classes are designed with kids in mind and combine skill practice, workouts and fun games that focus on building strength and conditioning.  Our classes include elements of gymnastics, weight lifting, body weight movements, running, jump roping, and more.

OLYMPIC WEIGHTLIFTING (OLY):

Oly=Olympic Lifting Class. Tues/ Thurs 6:30pm, Wed 10am. Open to all and a great way to understand technique with barbell lifting. A great workout. Come try it!

The goal of the Shoreside Oly class is 2 parts.

1st: A constant determination to improve the skills and strength of its athletes in the Snatch and Clean & Jerk. We are dedicated to preparing our athletes for all levels of competition- international, national, amateur, or simply against oneself.

2nd: To introduce the finer points and techniques of the Olympic lifts to Crossfit athletes new to the sport or looking to enhance their performce in Crossfit WODs.

Our program is designed to treat the Oly sessions as a team practice. Training is scheduled for 3 days/week, and programming is done for the class as a whole, with the exception of modifications to the programming for individual athletes as needed or determined by the coaching staff.

SHORESIDE CARDIO:

The Shoreside Cardio class is open to all members, men and women. Unlike the main WOD class, this class focuses on a longer cardio-esque workout that typically lasts between 35-50 min. Every class will start with a light warm-up, a description of the workout for that day, and then things get moving. We use a lot of the same functional movements that we use in our WOD class, minus a lot of the more technical barbell movements. No pressure to learn complicated lifts or lift heavy weights. Just some great functional exercises and lots of sweat.

FREE INTRO CLASS:

(11am Saturdays)

The Intro class is free and open to all. It is a chance to try a CF workout, see our gym, and answer any questions you might have about getting started at CF Shoreside. The workout is designed with the beginner in mind, but can always be scaled up or down for all fitness levels.

ON-RAMP CLASS:

TUES/THURS 5:30PM

As a new member we encourage, (but do not require) you to attend our Tuesdays & Thursdays ON-RAMP 5:30pm-6:30pm class times. The ON-RAMP class is a class within a class. We want you to feel a part of our community from day 1. You will join the main WOD class with eveyone else, getting a chance meet new and old members. The workout is the same as the regular WOD class, a seperate coach will work with the beginners to break down and introduce all new exercises and help them feel a part of the class. That coach will also help beginners understand how to modify and scale workouts to their ability until they feel ready to attend regular classes.

OPEN GYM:

Tues/Thurs 3:45-4:20pm Oly Room Only . Tues/Thurs 6:30-7:30pm Main Room Only, Sat 10:30ish-Noon,

*Trial run of late night 9-10:30pm Mon/Wed.

*Sunday 10am-Noon(on hold in summer/added as warranted).

Come work on skills & lifts you want to put a little extra work into. Not a coached time, but coaches will be present should you need assistance. Be aware at some times coaches will be running other classes simultaneously & you’ll be limited to certain areas.

All classes 1 hr except Kids Classes= 35 mins.