Schedule

Weekly Schedule Winter 2012

	MONDAY	TUESDAY	WEDNES	THURSDAY	FRIDAY	SATURDAY	SUNDAY
							NO
5:30am	All Levels		All Levels		All Levels		SESSIONS
7am		All Levels		All Levels			TODAY
9:30am	All Level		All Level		All Level	(9am) WBC
10am						P1 Only
11am		All Level		All Level		P2/P3
3:30pm		P1		P1	P1
4:30pm	P2/P3	KIDS	P2/P3	KIDS	P2/P3
5:30pm	P1	P2	P1	P2	P1
6:30pm	P2	P1	WBC	P1	All Levels
7:30pm	P1	P2	P2	P2
8:30pm	TEENS	All Levels	TEENS	All Levels

WBC= Women's Bootcamp (All Levels)



"P" = Phase

Phase [feyz] noun, verb, phased, phas·ing
a stage in a process of change or development


How do I know what Phase I'm in?

Phase 1:

You've set out on your CrossFit journey. The training sessions are fun, exciting, and challenging but there is A LOT to learn. You are starting to recognize certain terms and names of exercises, but you still can't identify all the acronyms (i.e: SDHP, HSPU, P/PP/PJ, OHS, etc). You are beginning to recognize and properly execute the 9 Fundamental Movements but you know they need work. You scale about 90% of the workouts and skills like muscle ups, handstand push-ups, and the Olympic lifts are very challenging. This phase will usually last a minimum of 3-4 months but could last much longer.

Phase 2:

Usually 4+ months of consistent CrossFit, but time alone won't bring you out of Phase 1. By Phase 2, your feeling like an intermediate and you never miss a class. You can identify all 9 Fundamental Movements and all the crazy acronyms are finally making sense, in fact you can identify them at first glance. At this stage you could probably help teach a newbie how to do things like kipping pull-ups, air squats, and how to use the rower. You can do about half the WODs as prescribed and skills like handstands, ring work, and the Olympic lifts are improving a lot.

Phase 3:

6+ months of hardcore dedication is a minimum. You do at least 90% of the WODs as prescibed and can rattle off your PR's in all the major benchmarks and lifts. You program some of your own WODs outside the gym and rarely does an hour pass without you googling a CrossFit article, video, etc. Your friends think your obsessed and/or addicted and they're probably right. Things like CrossFit competitions and CrossFit certifications are starting to creep into your mind if you haven't signed up for one already. You can recite the cues for the Fundamental movements in your sleep and most things outside of CF are seeming to be less important.

Group WOD: The vast majority of CrossFit is run through group WOD classes. These are fast paced, exciting classes in which groups of approximately 6-8 people will be battling the Workout of the Day (WOD). These classes are one hour long and include warm-up, skill instruction, skill work, workout, and cool down. Please arrive a few minutes early to sign in and be ready to go on the hour.

Reminders:
•Schedule is subject to change. Classes may be dropped or added at anytime due to attendance patterns. At the same time, if there are certain times that would be better suited for you, let us know and we will do our best to accommodate everyone.
• All classes are one hour long and begin precisely during the indicated time. If you arrive late you may be asked to wait until the next session. Of course we will be reasonable, but we cannot have people continually coming in and out whenever they please and hinder the coaching of the members who arrive on time.
• CrossFit Long Island is very community oriented and we thrive on camaraderie. If you have an ego, leave it home. Our group classes will have members of all different abilities and whether you finish the workout in 6 minutes or 30 minutes, you are expected to be humble and encouragement is strongly encouraged. We appreciate your understanding.
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