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- AboutCrossFit Roseburg is a Performance based coaching facility. Every time you come in to the gym you will be coached. Unlike most gyms we require that you work with a trainer. We believe that quality coaching helps get better results and prevents injury. Our program is designed for scalability (you can do this no matter what shape you think you’re in) and applies equally well to all individuals regardless of age, sex, or fitness level. By varying the load and intensity, we start you at a level appropriate to your fitness and experience. With commitment and hard work you will achieve greater general fitness and a high degree of athleticism. Our philosophy on training is typically against the norm, which makes our workouts fun and different. Workouts are most often completed within group classes, which we try to cap at a maximum of 16 athletes. This provides you with the attention from the trainer that is necessary for your safety and success. You will be challenged both mentally and physically in your workouts but will find a great sense of camaraderie with those you are working with. We believe in training for life and not one specific thing. Training for life means that we have to be prepared for the unknown and even unknowable. Our workouts involve exercises that mimic everyday movements so that you can become stronger and more efficient in day to day activities. We want to provide you with reaching your potential, which is typically far more than you ever thought you could achieve. Providing you with an encouraging and friendly environment will help to build the CrossFit community in Roseburg and enable more people to reach their goals whatever they may be. Our goal with each and every one of our athletes every time that they come through our doors is to help encourage them to push themselves more than they would on their own, all while teaching them new physical skills or refining ones previously taught. While we may cost slightly more than a typical gym, we feel that the value we provide is not something you will find anywhere else, we’re sure of it. To Find out more, or to experience it for yourself contact us to schedule a non-obligatory intro session. You’ll be glad you did and we look forward to meeting you. We offer private and scheduled group training. We have group sessions 6 days a week (schedule) and privates and special groups can be arranged.
- Get StartedIf you’ve actually navigated to this page, congratulations, you’re actually serious about finding out more. The first step is to call or email us to set up your free, non-obligatory session, which can be done as an individual or small group and scheduled to accommodate your availability. During this session we give a tour of the facility, discuss your exercise history and the goals you’d like to achieve as a result of participating in our training regimen. Then if you like, we will guide you through a mini workout. The purpose of this workout is to give you an idea of a typical CrossFit workout, to let the coaches at CrossFit Roseburg observe how you move, and for you to see the quality of instruction given and attention paid to our members. After the workout we will sit down and answer any questions you may have about CrossFit Roseburg and what your next move should be. It all takes less than an hour, and we have received a lot of positive feedback about peoples’ first experiences. It is imperative that all our members go through fundamental training so that they feel comfortable coming to any class and knowing how to perform the movements safely and correctly. Not going through them would be like joining an NFL team and not learning their playbook. The 1 on 1 and small group fundamental classes are exactly the same. The only difference is the amount of people. For those of you that prefer 1 on1 training or need some special attention due to injury and or are extremely out of shape the 1 on 1 class would be perfect for you. The small group fundamentals is a great way to start a new program as a family, with some friends, or as a group of co-workers. That doesn’t mean that the small group fundamental class is limited to just those people. Anyone can join the small group fundamentals and it is a little cheaper than the 1 on 1 fundamentals. In order to start group classes you must complete one of the following options: FUNDAMENTALS (6 one hour classes) During your time in 1 on 1 Fundamentals we will coach you personally through some of the more complex movements involved in CrossFit such as the Squat, Deadlift, Shoulder Press,Snatch, Clean, and many more. After you have finished your six sessions and can safely move through these exercises you are free to decide which route you want to go whether that be 1 on 1coaching, small group class, or the regular CrossFit classes. SMALL GROUP FUNDAMENTALS ( 3-6 people, 6 one hour classes) During the small group fundamentals you will be coached on how to correctly move through some of the more complex movements of CrossFit such as the Squat, Deadlift, Shoulder Press,Snatch, Clean, and many more. This class has a minimum of 3 people and a cap of 6. We atCrossFit Roseburg like to keep the numbers low during the small group fundamentals so that you can get as much coaching as possible. This is a great option for a group of friends or co-workers looking to start a new program together. After you have finished your six sessions and can safely move through these exercises you are free to decide which route you want to go whether that be1 on 1 coaching, small group class, or the regular CrossFit classes. TEST OUT If you feel that you already have a very strong knowledge on how to correctly move through many of the exercise associated with Crossfit you have the option to try and test out off undamentals class. It will be up to the discretion of the coaching staff of CrossFit Roseburg on whether or not you can move correctly and safely through these movements. If you successfully pass the movement standards you can join the regular scheduled group classes. REGULAR CLASSES Once you have completed fundamentals it is time to move into the regular group classes. At this time some people get really nervous, which is ok, but understand that everything we did during fundamentals was preparing you to move into group classes. During group class we will instruct and push you threw the ever changing workouts. Now it’s time to time try and reach your goals. Once you do reach a goal or all of them let us help you create new ones so we can break those too.
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TODAY'S WOD
Skill Work
Air Squat
WOD
3 Rounds for Time
15 KB Swings (1.5/1 pood)
15 Burpees
Run 250ft.
Make sure that your getting full lockout at the top of the kettlebell swing. On the burpees you must touch your chest to the floor and then stand up and jump and clap everytime . Don’t short RANGE OF MOTION. This is a short and sweet wod so really push hard.
Great work on the snatch yesterday. We saw a ton of PR’s. Keep up all the hard work.
