These classes are available to anybody who has already
completed the ‘ON RAMP’ or are from another affiliate CrossFit box.
All CrossFit workouts are completely scalable, for example a average 60 year old person will have relatively less fitness levels than a 20 year old football player, however they can still train alongside each other carrying out identical functional movement patterns with just the reps and loads changing.
- Cardio-respiratory Endurance
At CrossFit Teesside we specialize in not specializing
CrossFit is a strength and conditioning programme utilising constantly varied, functional movements performed at a high intensity. At CrossFit Teesside you will attain a broad, well rounded level of fitness and no matter what level you are starting from you will be trained as an athlete in order to reach fitness levels you never realised you could attain.
Workout of the day
The WOD is on the white board every day and means Workout Of the Day.
Usually the whole workout consists of a warm up, skill session and then finally an actual WOD. The WOD will be based on the skill the coach has been teaching in the first half. It can be short or it can be long, it can be all sorts, but that is that days task. At the end of every WOD you will write on the white board your score for that WOD be it time or reps, you can make notes of this to track your progress.
You can Scale any movement
Scaling a workout is a routine part of the CrossFit experience, if you look at a workout and think i can not do that movement, you can scale it down until you can do it. For example the pull up most people who first start out will not be able to do a strict pull up, so to scale it down you can use various resistance bands. The Black band would be the greatest resistance but then there is green, purple and red bands as well which are less resistance. if you can not do a pull up with a black band you can scale it down again and do a ring row, the ring row can be scaled by varying your body angle e.g the easiest you would be nearly upright and the hardest you would nearly be laid flat etc.
The 9 fundamental movements of CrossFit are:
- The Squat
- The Front Squat
- The Overhead Squat
- The Press
- The Push Press
- The Push Jerk
- The Sumo Deadlift High Pull
- The Deadlift
- The Medicine Ball Clean
These are just the basic movements; we will also be teaching you Kettlebell skills for conditioning, gymnastic skills for midline stability, Olympic lifts the clean, clean and jerk and the snatch. Plyo-metric skills like box jumping, jump rope work.
Terms you will hear in wods
Amrap is an abbreviation, it means as many rounds/reps as possible.
Afap is an abbreviation, it means as fast as possible.
Emom is the abbreviation of every minute on the minute.
Chipper means that there is a list of exercises that you must finish in the order the coach has listed.
RX or as prescribed
You will see this every time you come to class written on the white board after people’s time, reps or rounds. RX means you have done the WOD exactly as it is written on the board, if you have scaled any movement in the WOD you need to write S after your time, reps or rounds.
You go for as many reps as possible in 20 seconds, then rest for 10. Go again for 20 seconds and 10 second break in between for 4 minutes, the times will vary.
Singlet, Couplet, Triplet And So On
Singlet means one elements workout, couplet has two and triplet three and so on. Element in this case means exercise. Couplets and triplets are really popular in CrossFit WODs. On the board it says some number, often 21-15-9. Underneath there are two or three exercises and you have to do 3 rounds. In the first you do each exercise 21 times, next round 15 and in the last round you only do 9 reps of theses exercises.
Crossfit Benchmark Workouts
These benchmark workouts serve to measure and benchmark your performance and improvements though repeated appearances in the “Workout of the Day”. What this means is, you can mark down the date and score that you achieved on any of the given benchmarks in class. The next time you complete the same benchmark e.g 6 months later you will know if you have improved or not.
Unlimited access to the classes and Open Gym
You will have the guidance of professional qualified CrossFit coach’s with over 25 years experience combined teaching you, making sure you are doing the movements correctly or giving you advise on how to improve every time you train!!
NO CONTRACTS. NO JOINING FEES.
Unlimited access to the classes and Open Gym Only £59 per month
Emergency services, Fire, Police, NHS, military Only £54 per month
2 person family membership Only £54 per person per month
3 person family membership Only £47 per person per month
4 person family membership Only £40 per person per month
*Emergency services and Family discount cannot be combined also you can contact us for package deals*
Everyone must complete a taster session so we can see what your fitness level and skill level is before taking part in the main CrossFit classes, as you might need to do the ‘On Ramp’ first.