WHAT TO EXPECT DURING A CLASS
We believe in achieving physical independence before aspiring for athletic dominance. We promote warming up appropriately before anything, as well as improving range of motion and mobility daily, so that our athletes can then develop stability, and finally meaningful, longterm strength. We are very firm in our belief of teaching technique first, helping our members then find consistency in that technique, and finally adding in appropriate levels of intensity. It is our intention to teach all movement(s) thoughtfully, methodically, and specifically based on what we have learned through CrossFit’s many courses and certifications, other leading organizations like USA Weightlifting, and from many, many hours of observing and coaching. We promote Coach Greg Glassman’s (Founder & CEO of CrossFit, Inc) Theoretical Hierarchy of Development and believe that any program that looks to improve anyone’s health and fitness should start with nutrition, then focus on metabolic conditioning (cardio/respiratory endurance), then gymnastics (moving the body), then weightlifting & throwing, and finally sport. As Coach Glassman says:
“We don’t deliberately order these components but nature will. If you have a deficiency at any level of ‘the pyramid’ the components above will suffer.”
As a member of our community you will see, hear, and experience all of the aforementioned – plus much more – because at CrossFit PAF we believe in and do CrossFit, and although it may not be easy, it’s as simple as that.
WORKOUT OF THE DAY
Sixty (60) minute small group CrossFit classes led by a CrossFit Level-1 Trainer. Class sizes are typically capped at ten (10) athletes per class. WOD times are subject to change at any time.
MONDAY-FRIDAY: 5:30am, 7:00am, 10:00am, 4:00pm, 5:30pm, 7:00pm
Sixty (60) minute slots during the day where members can make up missed workouts, and/or work on skills, techniques or GOATs (things you’re “not good at”). Though a CrossFit Level-1 Trainer is on-site for any coaching needs, these times are not traditionally considered “coach-led classes.” Open Gym times are subject to change at any time.
MONDAY-FRIDAY: 11:00am, 3:00pm, 7:00pm
SUNDAY: 12:00pm, 1:00pm
Sixty (60) minute small group yoga class led by Linda Gilbert of Body Speak. This Slow Flow Yoga class focuses on breathing, stretching, dynamic movement, and active recovery, with sequences that are specifically created to enhance and compliment CrossFit workouts. Yoga time is subject to change at any time.
Sixty (60) minute group CrossFit class led by a CrossFit Level-1 Trainer that is open to both members and non-members, so that non-members can experience CrossFit and/or try out PAF at no cost. This community class focuses on team/partner workouts, which are specifically created for and tailored to those in attendance based on experience, class size, and even weather, so that everyone may participate equally and safely.
Although prior CrossFit experience is not necessary to attend ComWOD, all non-members must contact us AT LEAST 24 HOURS in advance at firstname.lastname@example.org to let us know they would like to attend ComWOD. Additionally, every visitor to PAF must fill out a waiver prior to attending any ComWOD or regular class. Unannounced walk-ins or walk-ups for ComWOD are not preferred, so please email us at least 24 hours in advance.
PLEASE NOTE restrictions may apply at any time, and class schedule, hours, offerings, terms, and/or services are subject to change at anytime without notice, so please email us with any questions or to verify classes/hours.