POWER & STRENGTH
STRETCH & RESTORE
MOBILITY & FLEXIBILITY
ELEMENTS (INTRODUCTION TO CROSSFIT)
“CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective”. - Courtesy of CrossFit, Inc. You will see a combination of: sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying odd objects, box jumps, barbells, dumbbells, gymnastics ring work, pull-ups, kettlebells, medicine balls, and many bodyweight exercises. CrossFit is for everyone, regardless of your experience or fitness level. Each workout is scalable.
Our CrossFit Classes are built around constantly varied, functional movements, performed at high intensity. The intensity is relative and everything can be scaled up or down to meet individual needs – so group classes can fit just about anyone. The energy in the group class will have you consistently seeing results as you crush previous records in this supportive environment.
To attend a CrossFit class you must have prior CrossFit experience or complete our Elements course. To sign up for our Elements class email Lock Box LA directly at firstname.lastname@example.org
At Lock Box LA we offer our Elements class to introduce you to CrossFit. In Elements you will learn the foundation of all CrossFit movements. This is a non-intimidating formatted class where everyone will learn how to do new exercises and the coaches will explain, demonstrate and teach you how to progress and regress each exercise to your specific level. This class will also give you a feel for our daily CrossFit class format and you will do a quick WOD (Workout of the Day) to apply what you have learned during the class. During Elements classes you will get a feel for our positive energy and strong sense of community at Lock Box. All first time CrossFitters are required to attend our Elements class. Upon completion you will be ready to jump into any CrossFit class or Olympic Lifting class.
In Elements you will learn the foundation of all CrossFit movements in a Private 1-ON-1 setting with a coach. This session will be focused around specifically watching your movement patterns in a private session with just you and the coach to gain the benefit of 100% attention to your needs and instructing you the breakdown of each exercise to make sure you have learned the proper form of all foundational movements. This is a 2 hour class and is scheduled by appointment at a time that is convenient for you. Once you have completed this class you will be ready to jump right into CrossFit and Olympic Lifting classes.
$85 Elements 1-ON-1 session. Includes a 1-week unlimited class pass to attend classes. Email us to schedule your session at email@example.com
Take Elements for FREE the FIRST Saturday of every month @ 12-2pm. ** UPDATED ELEMENTS SCHEDULE CHANGE: August and September 2017 Elements will me the SECOND Saturday of the month.
If your looking to tone-up, burn calories and get shredded Project Steel™ is the class for you! With minimal equipment, only dumbbells and body weight exercises, this is the perfect non-intimidating class that will take you to the next level. Project Steel™ was created by PJ Stahl with science based programming to maximize your RESULTS! This class will transform your entire body by focusing on Upper Body, Lower Body, Arms, Abs and Glutes all within 60 minutes! All skill levels welcome.
In Power & Strength we will emphasize developing overall full body strength and increased muscle mass. This class will have specific exercises and circuits to improve any person’s movement patterns and strength. We will focus on the 3 main power lifts: the deadlift, back squat and bench press. There will also be accessory movements to strengthen the assisting muscle groups for optimal performance. This classes’ methodology and programming are based on the Westside-Barbell Conjugate Method and Fundamental Strength Training.
In Calorie Blast Boot Camp you will maximize your calories burned in a 60-minute high energy full-body fat blasting workout! This class is ideal for anyone looking to shred those extra unwanted pounds and sculpt their body in a fun non-intimidating way. The workout is a combination of: Abs, Arms, Glutes, Legs and Cardio! This class is perfect for all skill levels from beginner to advanced. All exercises are modified to your skill level to allow you to blast through those calories and get the body you always wanted!
This 30-MIN Class is for all levels. You will be guided through movements as you stretch, breathe, and open your body to recover from training. This class will focus on lengthening your muscles and improving overall joint mobility. You will leave feeling refreshed, rehabilitated, and ready to take on the next workout!
In Olympic Lifting we will focus on the Snatch and the Clean & Jerk. This class will emphasis the breakdown of the movements to learn the specific form of each lift. We will progress each athlete through the skills transfer exercises and additional strength exercises to optimize power for the Snatch and Clean & Jerk. Technique is our biggest focus, to get serious results. This classes’ methodology and programming based on Mike Burgener, Greg Everett and Bob Takano training systems. to attend our four Elements classes. Upon completion of these four classes you will be ready to jump into any CrossFit class. To attend an Olympic Lifting class you must have CrossFit Experience or must have previous experience with all Olympic Lifts.
Try our one of a kind class to help with your recovery, range of motion and overall flexibility. In our Mobility class we focus on restoration exercises that will help your body stretch and recover to its full potential. In this class we use assisted and non-assisted stretches, foam rolling, trigger point, and multiple other regeneration techniques. Mobility is the key to fundamental movement patterns, and our goal is to get you recovered and moving more efficiently. This classes’ methodology and programming is based on Kelly Starrett, Mike Boyle, Gray Cook, and Mark Verstegen.