You’ve heard of CrossFit, and perhaps you’ve seen it on tv, but what does a CrossFit class at Bombers CrossFit in Beavercreek, OH look like? 

Fitness Classes at Bombers follow a pattern keeping each class fun, interesting, and challenging.  Each 1-hour CrossFit class has multiple parts.  The class begins with a warm welcome from your coach.  Many athletes have a chance to catch up with friends for a few minutes before the start of class.  We begin with one of our certified trainers, your coach, leading a general warm-up.  This can include some light jogging, rowing or jumping rope – the intent is to raise the body temperature and raise the heart rate, in turn warming up the body.  Next, your coach will lead the class through some dynamic movements, focusing on the muscle groups and movements targeted that day.  This general warm-up typically takes between 8-12 minutes.  For the next 10 minutes, your coach will lead you through a specific warm-up – the intent here is to focus on proper mechanics and technique of the specific movements prescribed that day.  Your coach will take time to emphasize the building blocks for each movement, and how to continually build upon your fitness foundation.  Throughout this portion of the warm-up, your coach has a watchful eye on your movements, ensuring safe, efficient and effective movements. 

Once the class has been warmed up properly, your coach will move onto our strength or skill work.  During this time, your coach will give you time to practice the new skills taught that day or work through a prescribed weight lifting movement.  Every CrossFit Class at Bombers is different, some days we will lift weights and on others we will practice skills, such as climbing ropes.  No matter what each class has in store, your coach wants to help you improve and challenge you for more. 

For the next phase of class your coach will lead you through the WOD (Workout of the Day).  Your coach will gather the class back together, and give the “pre-flight brief” for each WOD.  This pre-flight brief is where your coach will explain the workout.  Included in this explanation is more than just the exercises for the day, your coach will also demonstrate the standards for each movement and explain options to scale down the workout.  This brief is quick, but a great deal of information is passed on what to expect for the WOD.  Your coach will answer any questions and clear up any issues you have while the class sets up to start the WOD. 

As the music is turned up, your coach will start the clock and at 3…2…1…GO the WOD begins.  A typical WOD at Bombers CrossFit is 15-20 minutes.  The WOD is our conditioning work, the 15-20 minutes of high intensity work to improve your overall fitness.  After you are left breathless, we have 5-10 minutes remaining in class.  Your coach will lead you through a cool-down designed to lower your heart rate and relax your muscles.  This is also a great chance to ask any questions about the class.  The cool-down wraps up the 1-hour fitness class at Bombers CrossFit. 

If you want to try out a CrossFit class, check out our facilities at Bombers CrossFit®, servicing all of Dayton, as well as Kettering, Oakwood, and Bellbrook, OH. With certified trainers and varied workouts, you’ll enjoy the many benefits of this routine. If you’re new to CrossFit, don’t be shy—the community is always welcoming! If you have any questions, feel free to reach out to one of our trusted team members at (318) 401-1538. You can also visit our website for more information.