What is CrossFit

CrossFit Delivers an entirely different workout experience because it is broad, general and inclusive. The workouts and routines are constantly changing, which means that you and your body are constantly being challenged so you are no longer bored with a standard gym workout. At Feng CrossFit I help you develop the following:

  • Respiratory Endurance/Cardio
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy

CrossFit workouts are entirely scalable. The volume, weight and intensity can all be adjusted to meet your current level of fitness. I will work with you to create your workouts and increase these aspects as you begin to improve your overall fitness. CrossFit is used by a large variety of individuals including:

  • Fire fighters
  • Law Enforcement
  • Professional athletes
  • Emergency Services
  • Athletes
  • Every day people, moms, dads
  • Most importantly, anyone serious about improving their fitness, health and lifestyle.

Is CrossFit for me?

CrossFit is a health and fitness program that achieves a broad and general fitness that is applicable to everyday life. CrossFit includes a mixture of gymnastics, weightlifting, and cardio-respiratory endurance.

CrossFit can be used to achieve a greater level of fitness and health. CrossFit can take high school athletes and make them better while also take the average family and make them healthier and fitter.

Regardless of where you are in fitness and health, CrossFit can work for you.

If you are someone who:

  • Is looking to get in shape but don’t want to gym alone
  • Tried the gym but do not know how to use the equipment properly
  • Has lost interest in your gym routine
  • Thinks you don’t have time to exercise
  • Is looking to get faster or stronger in your sport
  • Is no longer seeing results with your current training regime, OR
  • Just wants to look and feel better!

What does Constantly Varied mean?

Every day is a new workout. You will never be bored because we are constantly working on new skills. Your body responds better to the unknown than to the same 2-mile treadmill run every day. Think about life as a kid on a playground. You climbed, ran, jumped, and most importantly you had fun. You were exercising without calling it that. Well, it’s time to get back to that

What are Functional Movements?

Have you ever moved a couch, thrown a ball, unpacked groceries, or carried a kid on your back? These are all functional movements. We don’t use machines, we work on you. We teach the body to move the way it was designed to move. This is safer and more effective.

CrossFit workouts are competitive.

They can be friendly competition where it motivates people. Whether you’re competing with your own previous score, or competing with a friend in class, you will enjoy how much more fun this makes each class.

CrossFit prepares you for ANYTHING.

CrossFit trains multiple metabolic systems, as opposed to just one like in most sports. There are three metabolic pathways that produce the energy to perform any activity: the phosphagen, glycolytic, and the oxidative systems. Most programs focus on one or two of the systems making you a specialist, but weak in the others. CrossFit trains you to become a well-rounded athlete, spending time in all three domains and improving your capacity in any activity that you do.

What is High Intensity?

This might scare some people away  however, high intensity is different for every person. It is up to you to push yourself in order to increase your intensity given the proper movement standards. Intensity can be increased  when the individual has become more efficient at a specific movement. Think of it as the sum of: Mechanics + Consistency = Intensity. We will tell you to slow down in the beginning so that you can properly learn the movements. From there on, we want you to show consistency in these movements and then finally we will expect you to up your intensity level.

CrossFit creates a healthy lifestyle, not bodybuilders

Through the emphasis of high power functional movements, you’ll be training your body not just to look better, but to WORK better. And when you take the focus off of vanity and put it on performance, you will see a dramatic change in your physique. CrossFit promotes functional exercises by emphasizing movements that create better core strength, stamina, coordination, agility, and balance. You’ll begin to focus less on trying to “look fit”, and more on actually BECOMING fit.

CrossFit is not just fitness, it’s a community

It may seem intimidating at first, but you’ll quickly realize how supportive the CrossFit community is and how this is a large part that binds us together. You will never have to work out alone again. Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you’ll also develop relationships in the gym that truly make training fun. This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you’re likely to bond quickly with anyone you meet at the bank wearing a CrossFit shirt. People are passionate about this for a reason; it’s up to you to find out what that is.

Commercial Gyms vs. The CrossFit Method

In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Not to mention the fact that when you walk in any commercial gym the first sight to be seen is the number of machines that come with no directions. Learning how to use them, when to use them, in what order, at what intensity can be a confusing and quite overwhelming.

At Feng CrossFit we work with compound movements and shorter high intensity cardiovascular sessions. We replaced the lateral raise with push-press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why, because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athletes who have not access to current technologies, research, and coaching methods.

CrossFit is based on a team/group workout environment. Very different from the commercial gyms; there are very few open gym times and almost no traditional machines. The complete program is based around maintaining a low client to coach ratio and one of the most important characteristics is the fitness programming. Each member chooses a time that he/she can attend a scheduled class. All participants in that class warm-up together, work on skills together and perform the workout of the day. As a team, as a family, as a unit, they start and end the workout together. Pushing, encouraging, and helping each other along the way; similar to that of a professional sports team or military unit.

Another one of the biggest problems with commercial gyms is the lack of training and knowledge passed on to the client. Teaching correct form and technique from day one and educating all members on how to perform every movement they will encounter in the CrossFit environment can mean the difference between an injury and a forever healthy and limber athlete.

This education of proper form and technique will be offered through a mandatory Fundamentals Program. This program will be 9 sessions long, held 3 days a week for the first 3 weeks of membership. Each 1 hour session will focus on proper form and technique in warming up, cooling down and the workout itself. There are 9 CrossFit foundational movements that each athlete must learn and prove competency in before moving on to the class environment. Each client will have to successfully finish the Fundamentals Program to continue onto a CrossFit session.