CrossFit combines the best of Olympic weightlifting, running, rowing, power lifting, kettle bells, gymnastics, speed training, etc, to provide the best conditioning and strength program available.
Our programming is:
1. Constantly varied. The workout changes every day, so you adapt faster and never get bored
2. Functional movement. Focused on movements you do in your everyday life, rather than gym-specific movements that don’t translate into most sports or life in general.
3. High intensity. We push you to perform at your highest level. You make progress faster when you push harder. Intensity is relative, however, and we design programs that work for everyone from grandmothers to professional athletes.
Even if you have NEVER weight trained before (or trained only on machines), CrossFit is a great place for you to start. You’ll learn how to do all of the important lifts in a very supportive and non - judgmental environment. Over time, people who perform CrossFit maximise their results and achieve their fitness goals.
As long as you have the heart to do it, CrossFit is for you. Don’t worry if you’ve been a couch potato up until this point. All the exercises are scalable to your current level of ability and fitness. You’ll take it to whatever level you need to. We’re confident you will be pushing yourself beyond what you thought you could ever experience or achieve, and the benefits? Simple: strength - physically, mentally and in community too! Our culture will bring out the best in you. We want you to succeed, the journey may be tough at times but the community keeps you coming back to create a better you!
OK, so you are now really intrigued!
This takes an hour. Everybody starts at the same time and each class has a typical flow:
Dynamic warm up: Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
Strength work: A mix of strength and Olympic Weightlifting movements including Squats, Deadlifts, Presses, Snatch and Clean & Jerk.
WOD [the Workout Of the Day]: With an unending amount of intentionally designed combinations the WOD is high on reps and short on time. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
Cool down and stretching: Always done as a group.
This is a skilled-based class open to all levels focusing on developing strength, speed, stamina and power. Each Monday @7:30pm
**This is PAYG please contact Luke: [email protected] or 07935371289 **
This enables members to access the Box to train alone, it can be used to catch up on any missed WOD’s or it’s an ideal opportunity to work on any weaknesses or practice techniques. These sessions will not be coached, but our coaches will be around for safety and to offer advice. We advise before attending Open Gym that members attend a minimum of 3 months CrossFit classes.
All CrossFit Derry new members go through a comprehensive induction programme to allow you to get to ready for your future at CrossFit. Our induction programme will prepare you to enter the CrossFit classes knowing that you can carry out key movements safely and confidently.
The induction program also provides our coaches with a clear understanding of your current level of strength, fitness and how to scale the classes to your ability. CrossFit Derry welcomes new members all the time and you can be assured that after you have completed your induction our coaches will keep you right every step of the way. All we ask is that you leave your ego outside and don’t take yourself too seriously!
The induction program is typically carried out over three sessions on a one to one basis with our fully qualified coaches. The fundamentals which lasts 90 mins, an introduction into adult gymnastics and an introduction to Olympic Weightlifting which both last an hour. On request we can work out a package for 2-3 people.
We also run a group induction twice a year January and September which consists of 2 x 2 hour sessions and 1 x 90 min session, over a 2 week period (Thur @ 6:30pm, Sat @ 10:30am and Tue @ 7:30pm) . Attendees must commit to the scheduled times to graduate to the CrossFit classes.