Schedule

MonTueWedThuFriSatSun
6:00 am
7:00 am
8:00 am
9:00 am
10:00 am
11:00 am
12:00 pm
2:00 pm
3:00 pm
4:30 pm
5:30 pm
6:00 pm
6:30 pm
7:00 pm
7:30 pm

Monday

  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:00 am to 7:00 am
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    7:00 am to 8:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 8:00 am to 9:00 am
  • BeachFitGet into great shape without the heavy or technical aspects of CrossFit. Classes are fun and effective workouts consisting of movements involving your own bodyweight and light weights. The main goals of BeachFit are to get healthier, leaner, more flexible, and all around feel better! 9:00 am to 10:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 11:00 am to 12:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 4:30 pm to 5:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 5:30 pm to 6:30 pm
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    6:00 pm to 7:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:30 pm to 7:30 pm
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    7:00 pm to 8:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 7:30 pm to 8:30 pm

Tuesday

  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:00 am to 7:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 11:00 am to 12:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 4:30 pm to 5:30 pm
  • Olympic LiftingDesigned to focus solely on the Clean, Jerk, and Snatch, these classes are run by USAW Level 1 Sports Performance Coach and Crossfit Level 1 Trainer, Bob Bondiman. Read More about Bob on our Coaches Page. Classes are held on Tuesday’s and Fridays at 6pm and 7pm. To see the rest of our class offerings, check out our Schedule Page. Message to Oly Lifting Class Participants: O lift class participants, Please bring / do the following for the class:
    • A roll of 1.5 inch cloth athletic tape (I will have extra for the first class)
    • Wear lifting shoes if you have them or if no lifting shoes, then try a shoe with a solid sole and heel such as a work boot or dress shoe; running or a general athletic shoe is the least preferred option.
    • Wear sweat pants that go to the ankle or if you wear shorts, then long socks that come up to the knee to protect the shins from cuts and abrasions from the bar. Personally, I prefer long sweat pants for O lift training.
    • A good supply of water or the sport drink of your choice.
    • Don’t do any Crossfit workouts before the Olympic lifting workout so you at full strength and energy.
    For those new to the class or O lifting, we will be going over technique for the Snatch and Clean & Jerk. Flexibility and the ability to get into the correct lifting positions is key to success and this will be the first thing we will work on. It will take me a couple of sessions to see where each of you is at in terms of flexibility and technique. As I learn the needs of each athlete, I will tailor my advice to suit your needs. For athletes who have attended my lifting classes previously, we will coaching based on what we have learned and accomplished in past training sessions. I look forward to working with all of you. My big payoff is seeing you enthusiastic and having a great time because you can see that you are making good progress. Best regards, Coach Bob   CJ-Photo-2005-World-Master-Games-Edmonton
    5:30 pm to 6:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 5:30 pm to 6:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:30 pm to 7:30 pm
  • Olympic LiftingDesigned to focus solely on the Clean, Jerk, and Snatch, these classes are run by USAW Level 1 Sports Performance Coach and Crossfit Level 1 Trainer, Bob Bondiman. Read More about Bob on our Coaches Page. Classes are held on Tuesday’s and Fridays at 6pm and 7pm. To see the rest of our class offerings, check out our Schedule Page. Message to Oly Lifting Class Participants: O lift class participants, Please bring / do the following for the class:
    • A roll of 1.5 inch cloth athletic tape (I will have extra for the first class)
    • Wear lifting shoes if you have them or if no lifting shoes, then try a shoe with a solid sole and heel such as a work boot or dress shoe; running or a general athletic shoe is the least preferred option.
    • Wear sweat pants that go to the ankle or if you wear shorts, then long socks that come up to the knee to protect the shins from cuts and abrasions from the bar. Personally, I prefer long sweat pants for O lift training.
    • A good supply of water or the sport drink of your choice.
    • Don’t do any Crossfit workouts before the Olympic lifting workout so you at full strength and energy.
    For those new to the class or O lifting, we will be going over technique for the Snatch and Clean & Jerk. Flexibility and the ability to get into the correct lifting positions is key to success and this will be the first thing we will work on. It will take me a couple of sessions to see where each of you is at in terms of flexibility and technique. As I learn the needs of each athlete, I will tailor my advice to suit your needs. For athletes who have attended my lifting classes previously, we will coaching based on what we have learned and accomplished in past training sessions. I look forward to working with all of you. My big payoff is seeing you enthusiastic and having a great time because you can see that you are making good progress. Best regards, Coach Bob   CJ-Photo-2005-World-Master-Games-Edmonton
    6:30 pm to 7:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 7:30 pm to 8:30 pm

Wednesday

  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:00 am to 7:00 am
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    7:00 am to 8:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 8:00 am to 9:00 am
  • BeachFitGet into great shape without the heavy or technical aspects of CrossFit. Classes are fun and effective workouts consisting of movements involving your own bodyweight and light weights. The main goals of BeachFit are to get healthier, leaner, more flexible, and all around feel better! 9:00 am to 10:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 11:00 am to 12:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 4:30 pm to 5:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 5:30 pm to 6:30 pm
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    6:00 pm to 7:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:30 pm to 7:30 pm
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    7:00 pm to 8:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 7:30 pm to 8:30 pm

Thursday

  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:00 am to 7:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 11:00 am to 12:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 4:30 pm to 5:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 5:30 pm to 6:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:30 pm to 7:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 7:30 pm to 8:30 pm

Friday

  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:00 am to 7:00 am
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    7:00 am to 8:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 8:00 am to 9:00 am
  • BeachFitGet into great shape without the heavy or technical aspects of CrossFit. Classes are fun and effective workouts consisting of movements involving your own bodyweight and light weights. The main goals of BeachFit are to get healthier, leaner, more flexible, and all around feel better! 9:00 am to 10:00 am
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 11:00 am to 12:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 4:30 pm to 5:30 pm
  • Olympic LiftingDesigned to focus solely on the Clean, Jerk, and Snatch, these classes are run by USAW Level 1 Sports Performance Coach and Crossfit Level 1 Trainer, Bob Bondiman. Read More about Bob on our Coaches Page. Classes are held on Tuesday’s and Fridays at 6pm and 7pm. To see the rest of our class offerings, check out our Schedule Page. Message to Oly Lifting Class Participants: O lift class participants, Please bring / do the following for the class:
    • A roll of 1.5 inch cloth athletic tape (I will have extra for the first class)
    • Wear lifting shoes if you have them or if no lifting shoes, then try a shoe with a solid sole and heel such as a work boot or dress shoe; running or a general athletic shoe is the least preferred option.
    • Wear sweat pants that go to the ankle or if you wear shorts, then long socks that come up to the knee to protect the shins from cuts and abrasions from the bar. Personally, I prefer long sweat pants for O lift training.
    • A good supply of water or the sport drink of your choice.
    • Don’t do any Crossfit workouts before the Olympic lifting workout so you at full strength and energy.
    For those new to the class or O lifting, we will be going over technique for the Snatch and Clean & Jerk. Flexibility and the ability to get into the correct lifting positions is key to success and this will be the first thing we will work on. It will take me a couple of sessions to see where each of you is at in terms of flexibility and technique. As I learn the needs of each athlete, I will tailor my advice to suit your needs. For athletes who have attended my lifting classes previously, we will coaching based on what we have learned and accomplished in past training sessions. I look forward to working with all of you. My big payoff is seeing you enthusiastic and having a great time because you can see that you are making good progress. Best regards, Coach Bob   CJ-Photo-2005-World-Master-Games-Edmonton
    5:30 pm to 6:30 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 5:30 pm to 6:30 pm
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    6:00 pm to 7:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 6:30 pm to 7:30 pm
  • Olympic LiftingDesigned to focus solely on the Clean, Jerk, and Snatch, these classes are run by USAW Level 1 Sports Performance Coach and Crossfit Level 1 Trainer, Bob Bondiman. Read More about Bob on our Coaches Page. Classes are held on Tuesday’s and Fridays at 6pm and 7pm. To see the rest of our class offerings, check out our Schedule Page. Message to Oly Lifting Class Participants: O lift class participants, Please bring / do the following for the class:
    • A roll of 1.5 inch cloth athletic tape (I will have extra for the first class)
    • Wear lifting shoes if you have them or if no lifting shoes, then try a shoe with a solid sole and heel such as a work boot or dress shoe; running or a general athletic shoe is the least preferred option.
    • Wear sweat pants that go to the ankle or if you wear shorts, then long socks that come up to the knee to protect the shins from cuts and abrasions from the bar. Personally, I prefer long sweat pants for O lift training.
    • A good supply of water or the sport drink of your choice.
    • Don’t do any Crossfit workouts before the Olympic lifting workout so you at full strength and energy.
    For those new to the class or O lifting, we will be going over technique for the Snatch and Clean & Jerk. Flexibility and the ability to get into the correct lifting positions is key to success and this will be the first thing we will work on. It will take me a couple of sessions to see where each of you is at in terms of flexibility and technique. As I learn the needs of each athlete, I will tailor my advice to suit your needs. For athletes who have attended my lifting classes previously, we will coaching based on what we have learned and accomplished in past training sessions. I look forward to working with all of you. My big payoff is seeing you enthusiastic and having a great time because you can see that you are making good progress. Best regards, Coach Bob   CJ-Photo-2005-World-Master-Games-Edmonton
    6:30 pm to 7:30 pm
  • ElementsDesigned to get you mentally and physically ready to begin the CrossFit program.

    The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

    • We will be showing you movements that begin with the relatively nontechnical and progressively more technical.
    • It’s important that you are here for each of the 12 sessions as these movements build on one another.
    • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
    • The difficult of these workouts is ultimately in your hands the degree that you push yourself will determine how much sufferimng goes on.
    • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.
    7:00 pm to 8:00 pm

Saturday

  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 10:00 am to 11:00 am
  • YogaYoga works on balance, coordination, and flexibility (3 of the 10 fitness domains). Yoga also can have a profound effect on the mental disciplines of health, fitness, and everyday life. This class is for those interested in practicing yoga to engage every muscle, cultivate focus and mental endurance with a focus on postural integrity and healthy alignment (most specifically hips and shoulder mobility). We will flow, but we will do it slowly and in ways that emphasize healing and balance in the body. Through this practice you can expect to gain flexibility and strength, reduce recovery time, and be challenged no matter what level of yoga you practice and will find ease and relaxation at the same time. Modifications for specific limitations or injuries will be offered in any of the higher level asanas (postures). All levels welcomed. View our Schedule for yoga class times. Julie Mackey 5585_440605816024840_518410702_n-e1367550185733-296x300I’ve been practicing yoga for 15 years, it has been one of the best decisions I made. Not only does it help my body feel great as I age, but the practice really quiets the chatter in my mind! Who couldn’t benefit from those things? I have been active my whole life as a gymnast, cheerleader (Purdue Boilermaker) and dancer. These experiences have served me in my adult life as a coach, parent, teacher and yoga student. I am always looking for new ways to learn and passionate about sharing it with others. My focus is to encourage the practice of yoga for athletes to improve their performance in sports, CrossFit and everyday life. I teach yoga to emphasize how mental clarity can create energy and balance during competitive times and practice how to use the breath when the body doesn’t feel flexible. I want to support and inspire each member to reach their fullest potential and have a few laughs along the way too! I started CrossFit along with a Paleo diet a year ago and it has been another decision that has served me well. I was diagnosed with gluten intolerance 6 years ago and have been gluten free since, but the more recent change to Paleo has helped me feel even better. Ask me about it, I’m happy to share my experience with food allergies and how Paleo could work for you too. I am certified to teach yoga and a registered yoga teacher with Yoga Alliance. I look forward to meeting all the members of CrossFit Alpha Dog as we learn to master Downward Facing Dog each class. Namaste,!   11:00 am to 12:00 pm
  • CrossFitTrue fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater. 12:00 pm to 1:00 pm

Sunday

Refer a friend and receive 50$ CASH!

August 2nd: CrossFit Alpha Dog 2nd Annual Summer Olympic Weightlifting Meet. Email tommy@crossfitalphadog.com with any inquiries.

CrossFit Alpha Dogs "Day at the Races". Join us at Arlington Race Track on July 26th!

Elements classes starting every 2 weeks! Next class begins July 28th at 6:00PM. Click the getting started tab for more information. 

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.