Welcome to CFB! Below you will find the outline of our Movement assessment sessions with links to all of the exercises we will be covering. We have also included some additional resources to set you up for success with our program!
CLASS 1 OUTLINE
Warmup: 3 Rounds
12 Air Squats
8 Pushups
8 Ring Rows
Skill: Deadlift
Workout of the Day:
21-15-9 (alt. 15-12-9)
Assault Bike Calories
Dumbbell Thrusters
CLASS 2 OUTLINE
Warmup: Rowing Skill
Skill: Front Squat/Hang Clean
Strength: Back Squat
Workout of the Day: As Many Rounds as Possible for 8 Minutes
12 Kettlebell Swings
12 Situps
12 Box Jumps (or Step Ups)
CLASS 3 OUTLINE
Warmup: 3 Rounds
6 Barbell Rows
12 Lunges
1:00 Assault Bike
Skill: Overhead Press Variations
Strength: Barbell Snatch
Workout of the Day: Every Minute on the Minute for 9 mins
6 – 12 Rowing Calories
6 – 12 Burpees
6 – 12 Wall-balls
MOVEMENT ASSESSMENT POLICIES
Completion of sessions is mandatory prior to being cleared for group classes
If there is prior fitness experience and good technique is established, it is up to the discretion of the coach conducting the assessment if the member requires all 3 sessions.
ADDITIONAL RESOURCES
What happens after the Movement Assessment?
Congratulations, you can now start your membership at CrossFit Bloomfield! Make sure we are made aware of your status as a full time Teacher, Student, FDNY, EMT, DOS, Social Worker, Armed Services or Essential Worker, as a discount will be applied.
Group Classes
CrossFit Bloomfield is a group fitness facility. We do not offer Open Gym options, as that takes away from what the spirit of CrossFit is all about. If there are skills you would like to develop, you are more than welcome to come early or stay after class, but there are no hours specified for “open gym”.
ADDITIONAL TRAINING SERVICES
In addition to group classes, we offer a variety of other programs you might consider taking advantage of:
Personal Training
Work 1 on 1 with a coach regularly or occasionally to focus on some personal goals. Some folks see a coach 1-3+ times per week, others schedule a session every few weeks to tune up things they might be working on.
Nutrition Coaching
Interested in getting some coaching and accountability with your nutrition? We have a registered Dietitian on staff.
Remote Programming
Remote programming is an option where a coach will assess your goals and provide individually tailored programming for you to work on. Talk to a coach you’d like to work with.
GOOD TRAINING HABITS
MECHANICS, CONSISTENCY, INTENSITY
CrossFit is a movement discipline that can provide lifelong improvements in fitness, health and happiness.
Our charter for success is focusing first on developing your foundation with proper mechanics, showing up consistently and then finally focusing on intensity.
Your first few weeks at CrossFit should almost feel “too easy” with a complete emphasis on performing the exercises as perfectly as you can. As you begin to feel more comfortable with our workouts, only then should you gradually begin to concern yourself with heavier weights and faster times. Just like any other discipline, success in CrossFit is achieved by focusing on mastering the basics and approaching it with a long term perspective.
COME PREPARED, LISTEN TO YOUR COACHES & ASK QUESTIONS
To get the most out of each visit to the gym, we recommend you show up knowing what the workout will be.
The daily workout can be found via the blog link on our website. While we’ll review everything in house, coming in with a working knowledge of what the workout will be will dramatically accelerate your familiarity with our exercises, methodology and give you a chance to watch any demo videos if you’d like to ahead of time.
We also program in 3 week blocks during which you’ll see some consistent training themes on given days.
Our coaches are all professional trainers focused on providing you with the best feedback and guidance to get the most out of our gym. Follow their instruction and never hesitate to ask a question, request a substitute on an exercise or get better clarity about what’s going on. It’s literally our job to help you, so speak up!
LOG YOUR WORKOUTS
Probably one of the most important things you can do from the beginning is to log your workouts. Often our workouts build upon what we worked on the prior week, so writing down what you did allows you to track your progress and make the best decisions about what weights to pick each day. You will be able to log your workouts through our Train app that you will receive access to when you join. Good old-fashioned pen and paper also works!
