Workouts are typically short—30 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping ropes, climbing rope, olympic weightlifting, carrying heavy objects, and many bodyweight exercises. Equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”. Hour-long classes at affiliated gyms, or “boxes”, typically include a warm-up, a skill or strength development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress.
Nutrition is an important part of helping us become healthier and be better athletes. We currently hold bi-monthly nutrition classes that are free to all members. With the help and motivation of each other we learn what we should be eating, how much we should be eating and why it's critical to our daily life! Nutrition classes are focused on small diet changes and adding accountability.
We can't stress the importance of mobility enough! If you're new to crossfit or have been doing it for years you know that mobility can be a limiting factor for all of us. Once a month Tom Larson from Base Physical Therapy provides a free hour long mobility class that teaches you how to become more mobile and what we be working on. Each month we focus on a different area and these classes are always helpful (and painful!)
Simply put, CrossFit is constantly varied functional movement performed at a high intensity. CrossFit combines a mix of metabolic conditioning, gymnastics, and Olympic weight lifting to get the best fitness possible. CrossFit is described as a core strength and conditioning program used to supplement your profession, your sport or your life. The aim of CrossFit is to physically prepare people for whatever life might throw at them. It is not about following a particular routine, but about constantly varying workouts.
Travis is the Head Trainer and Owner at Red Hills. He's been doing CrossFit since 2008 and has his level 1 & 2. He's also received certification for CrossFit competitors course, US army fitness instructor, Military Combat Life Saver Course, CPR certified, Comargo Olympic Lifting, and Pendlay Level 1 & 2. Travis is a former runner and recreational Tri-athlete.
Recreational Tri-athlete.Brian is a Level 1 coach and has his crossfit flexibility certification. Brian has been doing CrossFit since 2014.
Charlie is a Level 1 coach and has been doing CrossFit since 2012. He's a International Sports Science Assistant, Personal Trainer and Physical Therapist Assistant. Charlie grew up playing football and baseball and played college baseball. He also has 4 years experience as a high school varsity football and baseball coach.
Joe is a level 1 & level 2 coach and has been doing CrossFit since 2013.
Bill has been doing CrossFit since 2010 and has his level 1 certification.