**UPDATE** Schedule Change (AGAIN….) effective MONDAY, APRIL 22nd, 2013

CrossFit Annapolis Schedule

Download Schedule Here

*ALL 9:30am class will be NOW held at 9:00am.  
**ADDED a 7:00pm class on TUESDAYS/THURSDAYS




These are our general CrossFit classes. Every class includes a warm up, skill session and a workout. These classes may include Olympic lifting, Strongman, Power lifting, running, rowing, plyometrics, gymnastics movements, rope climbing, slam balls, wall balls, balancing and so much more. The WOD’s (Workout Of the Day) are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. Yes, you will be challenged within your limits, but we assure you, you’ll end every workout with a smile and high-five.


Our Elements Classes are focused on developing skill work, strength and building a solid foundation for general fitness.  The goal of this class is to help each member work towards mastering the “elements” need to excel in our general CrossFit Classes.  Through attending, your confidence will grow as you progress through each movement methodically in order to obtain the correct form for each movement.  The programming will differ from our general CrossFit classes, but will still be based off of the CrossFit Methodology. Classes will consist of a period of Olympic lift Training (Snatch, Clean and Jerk, Thrusters, Push Press, Power Clean, etc.), the a strength lift (Squat, Press, Deadlift), followed by a WOD consisting of standard CrossFit Movements.  This is not just for the beginner CrossFitter, for even the most seasoned CrossFitter could benefit from spending some extra time making sure they are achieving proper form and proficiency in the basics to help them reach that next level in their fitness.


The Strength program is a 3x/week program focused around building not only a strong athlete but a balanced athlete.  Everyone has weaknesses; we exploit these weaknesses and work through them in an effort to attain an all-around better athlete.  We achieve this by focusing on the big four compound movements (squats, press, deadlift, and bench press).  Increasing these numbers is our main focus; while still keeping the athletes conditioning up but with different methods than regular CrossFit classes.  We use a lot of strongman techniques and speed/acceleration work not only for conditioning purposes but to make the athlete more explosive.  Each athlete also has a specific warm-up and cool-down routine based on weaknesses or mobility issues found in either the foundations assessment or something the coach saw within class.


The Endurance program is designed to complement a wide variety of athletes and their training goals. From the marathon runner to the triathlete to the CrossFitter or the “Average Joe”, this program can benefit you.  Through the utilization of short intense intervals of running, rowing, and/or pylometric/body weight exercises, our Endurance program strives to improve speed and agility, improve technique, and lower the risk of injury in an effort to improve one’s overall endurance as an athlete.  CrossFit Endurance’s initial intest was to design a training program for endurance athletes that found better results incorporating different methodology.  This program is best used as a supplement to a regular CrossFit training program, as nothing can take the place of the benefits that CrossFit training provides.  (**Schedule for this class is tentative, please visit the blog/website for more information for it will be changing**)




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