What is CrossFit?
CrossFit is a strength and conditioning program designed to improve the 10 physical characteristics of fitness:
- Strength
- Power
- Cardio-respiratory endurance
- Stamina
- Speed
- Flexibility
- Agility
- Accuracy
- Balance
- Coordination
We do this in several ways: We emphasize barbell strength movements, we condition with a constantly varied set of functional movements performed at high intensity, and we make sure to end every workout with static mobility.
Barbell Strength movements, what are those?
The basic barbell movements are the Squat, Press, and Deadlift. The Olympic Lifts are the Snatch and Clean and Jerk. There has been a steady trend away from barbell use in commercial gyms, which is unfortunate. It’s not hard to see why, however: it takes no instruction to sit down on a machine. People have been using barbells to get strong for decades, and they remain the best way to build this foundational fitness characteristic. Make no mistake: all athletic movements are first an expression of strength. Building strength is an essential part of any fitness program, and barbells are an essential part of that pursuit. Thus, there won’t be many days that you don’t touch a barbell at our gym. You will be given full instruction on all of the barbell lifts in Foundations.
Constantly Varied? I thought this was a workout routine?
Banish the word “routine” from your mind. Life’s physical challenges are unknown and unknowable, and we can’t prepare for them by “doing chest and back on Mondays, bis and tris on Wednesday, blah blah”. Keeping the workouts varied keeps your body guessing, ensuring that every workout challenges a new aspect of your fitness. Keeping the workouts varied also keeps things interesting, which is one of the top reasons that people get apathetic about working out (after “lack of results” but we’ll handle that one in a minute).
Functional? I see that on so many products and machines, it’s lost all meaning.
We know it has, and it’s really a shame because functional is such a great word to describe real-life, multi-joint movements. You do not need a “product” to do a functional movement! Quite the contrary, actually, since most “fitness products” are designed to isolate muscles and break full movements down into their individual parts. You do a functional movement every time you get out of bed, or lift something overhead. Your body is a system, and should be trained as such.
High intensity?
If there’s a secret behind CrossFit, then intensity is it. Intensity is the independent variable separating a highly effective program from a merely well designed one. We are results-driven at South Baltimore CrossFit, and working out at high intensity gives us the results we are seeking. CrossFit workouts are designed to push your limits, and when you push your limits, you defy them.
Static Mobility?
A fancy way to say “stretching,” static mobility is essential to gain flexibility. We can tax the other 9 characteristics in workouts, but flexibility for the most part must be worked on separately. After every workout, our athletes stretch down using our static mobility complex.
My life doesn’t demand elite physical performance, is this right for me?
The physical needs of a soldier in battle and your grandmother vary by degree, not kind. The soldier may need to pick up a fallen comrade while your grandmother needs to pick up a bag of groceries, but the movement is the same. We scale load and intensity to meet the needs of each individual client, we don’t change the program. If increased physical fitness is your goal, then CrossFit is right for you.
What’s a typical CrossFit class like?
The short answer is: unlike anything else you’ve ever done! CrossFit classes last an hour and start promptly when scheduled. No lazily rolling in whenever! Each class will involve a complete warm-up, instruction/practice on the day’s movements, the workout which often envolves a strength portion and a conditioning portion, and a cool-down/stretch-down. Once you pass Foundations, you may come to any class time that works for you.
How do I get started?
We’re offering Free Intro Workouts on Saturdays at 11am for those who’d like to give it a try, so click here to go to our online scheduler, and sign up for a class! These are by appointment only, so be sure to sign up if you’d like to attend. If you loved the intro, or if you already know you’re a future SBCFer, the next step is to sign up for our Foundations program, which will allow you to hit the ground running in our group classes!
What can I expect at the Free Intro Workout?
The Free Intro Workout is run exactly like one of our CrossFit classes, and will include a warm-up, instruction on the pertinent movements, a short but challenging workout, and a cool-down stretch. The workout is designed to challenge your fitness, but involves some simpler movements that everyone will be able to pick up quickly. All ages and fitness levels are welcome! Make sure you show up on time, and wear comfortable work-out clothes.
What is the Foundations Program?
The first step on your path to exceptional fitness! This 12 session, 4 week foundations program will teach you everything you need to know to jump into our daily workouts, and is absolutely essential for success in CrossFit. Here you will learn how to perform our functional movements safely and correctly before scaling up the intensity. Class sizes are strictly limited to ensure our ability to focus on your individual needs.
How does Foundations scheduling work?
Unlike our ongoing CrossFit classes, the Foundations class is run much more like a class you remember from way-back-when in high school. The 12 classes have a specific start date, are held on specific days and times, progress linearly, and have a set number of attendees. That is, if you sign up for our Foundations section at 8pm, you’ll meet every Monday, Tuesday, and Thursday at 8pm for 4 weeks. Each class builds on the one previous, so skipping one really isn’t an option. Obviously, circumstances arise, and sometimes you may have to miss a class. If you miss a class you will have to schedule a personal session to make up the content. Up to two classes can be made up in one personal session.
What is the free intro workout?
The free intro workout is your chance to come give CrossFit a taste before diving in. Come see what CF is all about in a fun workout that’ll leave you wanting more! These sessions are held at 11am on Saturdays by appointment only, so be sure to follow this link to sign up for the one you plan on attending.
Can I just jump into your regular classes?
Did mom and dad just toss you in the ocean to learn to swim? Passing our Foundations program is mandatory to begin daily workouts at South Baltimore CrossFit! There is no substitute for the basics, and the Foundations program is where you will become proficient in them. Even if you’ve been CrossFitting on your own for some time, we’d bet our bottom dollar that there’s more than one movement you need some work on. You WILL be challenged, we guarantee it.
I took 7th in the CF Games this year, can I test out of Foundations?
If you’ve been CrossFitting at another affiliate for a while, and are moving to the area, then yes, we do offer a Foundations test-out option. Contact one of our coaches to set that appointment up. You’d better have a darn good idea of your 1RM back squat, though!
I didn’t have my coffee yet today, how do I do this?
Free intro workout (if you’d like) -> Foundations -> CrossFit Classes -> Health and Happiness
I’m really interested, but have a very good excuse not to sign up for Foundations this month. What about next month?
There will be another Foundations class next month, so fear not! Every month will feature a Foundations section, and it will likely follow a similar schedule to what’s going on this month. Feel free to contact us if you want to sign up but will trouble making the scheduled time.
I’ve completed Foundations, but was so crushed by the last workout that I didn’t pay attention when you told me how to sign up.
No worries, it happens to the best of us. It’s quite easy, and you go to the same place where to signed up for Foundations. To sign up for our regular CrossFit classes:
- Click this link to go to our Online Store’s Contracts section
- Pick either a 3 time per week, or unlimited membership
- No need to sign up for a specific class online or anything, just come in for any scheduled CrossFit class that works for you
- When you come in for your first class, we’ll have you read and sign the Notice of Consumer Rights page mentioned in the contract
I work out at a CrossFit facility in my home town, but I’m visiting Baltimore, can I just drop in?
Yes, and we have two options. If you just need one workout the fee is $20 to come party for a day. If you’ll be in town for a while, we offer a week-long membership for you to come in as much as you want! Click here for a single drop-in, and click here for the week. Again this is for experienced CrossFitters, with full knowledge of the movements, who normally work out at an affiliate gym.
Enough jibba-jabba, could you just define World-Class Fitness in 100 Words?
I’d be happy to let the CrossFit Journal do it for me:
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
Where do you hold these workouts?
We are located in Federal Hill in the south of Baltimore! Our address is 1800 S. Hanover St. and we’ve outfitted our space to fulfill the every need of even the most demanding athlete.
How much does it cost?
Check out our schedule and sign-up page for up-to-date pricing!
More questions?
Feel free to contact Troy via email: troy@southbaltimorecf.com with any other questions you might have. You can also find the other coaches on our contacts page.
