Health is not simply something you get by going to a gym, or by eating certain foods. Health is a way of life. We all have specific bodies and genetics that we were born with, but we also have an amazing ability to improve ourselves by the choices we make. You may come to a gym and attend a class for an hour, but that is only one hour of your day out of 24. At Crow Hill CrossFit we believe that health is not simply committing oneself to the work outs, but also committing oneself to all those other areas of life. We also know that this can be a daunting task when you go it alone. That is why we strive to create a community of athletes who support each other during good times and bad. At Crow Hill CrossFit, we are in this together.
The foundational philosophy for our programs is functional fitness. Functional fitness, as defined by Coach Greg Glassman, is “the ability to perform a broad array of natural or physical work.” Functional movements mimic the basic movements of lifting, pushing, pulling, throwing, and locomotion in a manner that teaches the muscles to work together as a system. By training the muscles to work together, the athlete is less likely to injure themselves when performing daily activities, like picking up a small child. Most importantly, the athlete is able to move more efficiently and effectively. We have found that functional fitness, in combination with diet, is the best means for living a healthy and mobile life.
We offer CrossFit, Weightlifting, Endurance, and a Youth Program. Each program is designed with functional fitness in mind, and the life-long health of the athlete as our goal.
CrossFit Group Classes
CrossFit is defined as constantly varied, high intensity, functional fitness. CrossFit is high intensity functional fitness in the sense that clients are encouraged to maximize their power output (power measured as force*distance/time) in any given work out. This is achieved by utilizing functional movements with clear standards of movement (measurable distance), movements with known weights (force), and under timed conditions. While some workouts do not use a stop watch to time the movement, all could be timed.
CrossFit work outs are constantly varied across broad time and fitness domains. Workouts most often range from 5 minutes to 30 minutes and incorporate multiple fitness domains like endurance, strength, speed, flexibility, balance, accuracy, agility, etc. The goal for CrossFit is general physical preparedness in the sense that it seeks to provide balanced gains in each of these areas. CrossFit is great for those looking for general fitness and health. Athletes will be prepared to face any challenge that they may wish to take on, ranging from an Olympic lifting competition to a 5K race.
To start our regular CrossFit classes you must have either taken a foundations course at another CrossFit affiliate, or you must start with our CrossFit Level ONE classes.
CrossFit Level ONE
This is where you get started. In CrossFit we perform advanced weightlifting movements like the snatch, clean and jerk – powerlifting movements like the squat, deadlift, bench press, and shoulder press. We perform basic gymnastics’ movements like the air squat, the push up, the handstand push up, the pull up, the kipping pull up, muscle up, toes to bar, knees to elbows, and box jumps. We work on calisthenics, running, jumping, and climbing ropes. These movements incorporate the natural movement patterns of the body, and illicit the greatest adaptations from the body, i.e. you get stronger, faster, and healthier… quicker.
At Crow Hill CrossFit we want to make sure all athletes are able to safely, and with competence, perform these movements. This is why we have our Level ONE classes.
To get started at Crow Hill CrossFit new athletes will need to sign up for our Level ONE class package. We offer Level ONE classes Monday thru Friday 6am and 7am, Tuesday and Thursday at 7pm, and Weekends at 1pm. The Level ONE classes are designed for those learning the basic movements of CrossFit and still looking to get a great work out in.
Each class will have a basic heart racer to get the blood flowing, a standard warm up to mobilize for the work out, technique work for the work out, the work out, and a cool down. Level ONE is geared towards getting athletes ready for our standard CrossFit classes. You will receive plenty of coaching and technique work, but, regardless of your fitness level, you will be challenged.
All new athletes can purchase a Level ONE package of a 9 class punch card for $200. The class card does not expire. After athletes have attended their 9 classes they can buy a standard membership to attend our regular classes. Email us if you have any questions at firstname.lastname@example.org.
If you’re ready to sign up, just click the very large blue sign-up button below!
“And when I saw my devil I found him serious, thorough, profound, and solemn: it was the spirit of gravity—through him all things fall. Not by wrath does one kill but by laughter. Come, let us kill the spirit of gravity!”
― Friedrich Nietzsche, Thus Spoke Zarathustra
There is a lot of confusion about what it means to be a weightlifter. We at Crow Hill CrossFit have three weightlifting programs.
The first is done in conjunction with our CrossFit program. In CrossFit we lift weights to get stronger and more powerful (and other things). Once you have completed your Level ONE programming, you will be lifting weights as part of your CrossFit classes. Some athletes may be ready to add additional strength or power training on top of their regular CrossFit classes. This is not recommended for beginners, but our coaches are willing to help you with programming in this area. We allow athletes to sign up for advanced lifting times to work on this type of programming.
The second is our Olympic weightlifting program. We are a USA Weightlifting sanctioned club, “Murder of Crows” and compete as a team at local competitions in the Northeast area. Coach Kurt is the Club Coach and will be happy to get you training with the Murder. You can email him at CoachKurt@CrowHillCrossFit.com with any questions. Olympic lifting competitions are composed of two lifts, the snatch and the clean and jerk. Athletes train hard to perform these explosive movements at great weights. It is a very difficult, but rewarding sport. To get started with this program you will need to either sign up for our Level ONE programming or sign up for private training classes with Coach Kurt to learn the basics of Olympic lifting (it generally will take about 5 private sessions before you are ready for our advanced lifting times). Coach Kurt will help you with your programming and training… and convince you to get a singlet for your competition!
The third program at Crow Hill is our Powerlifting program. Powerlifting competes in three lifts: the back squat, the bench press, and the deadlift. These lifts are referred to as the Big Three, and are the key to moving big weights. Our Powerlifting program is run by Coach Eric, Coach Saysha, and Coach Sean. You can get started with our Level ONE program and then talk with any of them to set up your program. If you would like to jump into our Powerlifting program with out taking our Level ONE program, you will need to set up private training times with them. Please email us at email@example.com and we can get you started!
The basis of CrossFit Endurance is CrossFit. CrossFit involves performing constantly varied functional movements at high intensities. Your 3-5 Crow Hill CrossFit workouts will cover that part nicely.
So how about the endurance part? How does that fit in? Well, here’s the trick. We approach endurance with the same intensity that we approach our regular WODs with. We focus on interval training for the majority of our training, with a time trial tossed in once a week at a distance MUCH shorter than you’re used to.
I know, this sounds contrary to EVERYTHING that you’ve EVER heard about endurance training. And yet, it works. Again and again and again. At this point there are a TON of personal anecdotes of people cutting their IronMan training down to HALF of the hours they had previously trained, and then gone out and PR’d their next IronMan.
We offer CrossFit Endurance classes Tuesdays and Thursdays at 6:30am in Prospect Park and Sundays at 10:30am. Please email Coach Dan to get yourself started with these classes. We want you to make sure you know where to meet up! However, first you must take our Level ONE classes.
Youth Fitness Program
The Crow Hill Youth Fitness Program extends the benefits of a General Physical Preparedness (GPP) program to the youth population of Crown Heights. We provide a core curriculum in strength and conditioning that extends beyond the time spent in the gym. We share our love for health and fitness in daily life, and teach foundational movement patterns that prepares youths for the unknown and the unknowable.
Our classes are 45 minutes long and make strong use of play and fun as applied to fitness. We use safe and proven movements that are natural to the way we move. We run, jump, skip rope; we throw, squat, and pick things up. We play games and we learn new skills. Your child will always learn a new movement, apply that new movement in a work out, play a game, and have fun!
We are starting our program this September 2nd for 8 classes on Tuesdays and Thursdays at 4:15pm. In October we expect to be expanding the program for 16 classes and offering a second class at 5pm on Tuesdays and Thursdays. The program will cost $150 for the 8 classes in September. We do have a 4 class option for $80. Please email us at firstname.lastname@example.org for sliding scale options.
If you’re ready to sign up for our September Youth Fitness Program, just click the very large blue sign-up button below to guarantee your spot! Please note a parent or guardian will need to come in the first day to fill out a waiver. And feel free to email us if you have any questions at email@example.com.
Our private training sessions make use of many of the same principles as our CrossFit group classes. However, we establish a personalized training program that will best achieve the fitness goals of the athlete. If general physical preparedness is the athlete’s goal, the format of the training session will mimic the CrossFit group classes with special attention to fitness weaknesses of the athlete. If the athlete wishes to build their strength, we will emphasize barbell training like the squat, deadlift, shoulder press, and bench press. If the athlete wishes to lose weight we will emphasize basic gymnastics movements and endurance exercises. There will be one trainer assigned to each athlete and training sessions will be assigned according to athlete and trainer availability. Sessions are one hour in duration.
We also offer training for those interested in perfect their Olympic lifts, or Powerlifting. Many of these lifts can be very difficult to master. One-on-one time with the Coach of your choice might help you polish your technique and improve your lifts for CrossFit and/or lifting meets.