CrossFit is defined as “constantly varied functional movements performed at relatively high intensity.”
First, a little history. CrossFit was developed over several decades by trainer Greg Glassman, who believed the definition of fitness at the time was incomplete. Back in the 1990s-early 2000s, the fittest people in the world were believed to be champions of the triathlon—athletes that could travel the farthest in the shortest amount of time. Not only did he believe the definition of fitness was broken, he also found a fault in the gyms he trained clients in. Glassman saw that everyone in the gym was using machines to perform exercises that only worked one muscle group, exercises that had no functions in real life.
Like any visionary, Glassman wanted to break the mold. He created CrossFit, a program based on the belief that fitness should be inclusive— including gymnastics, body weight movements and Olympic weightlifting. CrossFit is created to make you healthier, better at life. That’s why the weightlifting movements we do activate numerous muscle groups, mimicking things you do in real life like squatting, lifting, pushing and pulling.
Back to our definition, starting with “constantly varied.” CrossFit workouts (They’re called WODs, as in workout of the day) change every day. Sometimes they are longer, sometimes shorter. Sometimes we program heavier weights, sometimes it’s just body weight. Kind of like the demands of life. You never know what’s coming.
Next, “functional movements,” which we’ve covered already. Basically, CrossFit makes you better at the movements life requires.
Last, “Performed at a relatively high intensity.” CrossFit workouts are measured. They’re either timed or we count reps (number of movements completed). The exercises in a WOD are completed as fast as possible, helping you build a higher level of fitness, so you can watch yourself progress over time.
A note about safety. Some of the movements are complex, and every CrossFit workout will test you. That’s why safety is always CrossFit Propel‘s (and every one of our coach’s) first priority. Every WOD is scalable, so you’ll always get a challenging workout, no matter your personal fitness level.
As Propel grew, it became obvious that we needed a program that included CrossFit’s strength-building movements and methodology, while omitting the complex gymnastics and Olympic weight-lifting exercises. This course also needed to incorporate dynamic explosive movements as well as endurance training. We were fortunate enough to be accepted into the Brick Fitness family and to deliver to our clients a revolutionary program that combined all three of these disciplines. Today, that program is called B/Fit.
As Propel grew we saw another need of our members-the need to just go hard, get sweaty and burn fat. Being a part of the Brick Fitness family allows us to provide the perfect class for that-B/X. A Hybrid fitness class that combines both our signature metabolic conditioning with select resistance movements allowing all fitness levels to burn body fat, fine tune technique, increase both strength & aerobic capacity and get their sweat on!
Developed specifically for BRICK, B/X was created to give anyone a workout that is both easy-to-start and incredibly challenging.
High-energy and high-intensity, B/X classes are held in a supportive group setting. Each class features a series of stations that highlight different movements, and just like CrossFit the sessions are always different. Point blank, B/X was designed to have you saying…
“I love it here at Propel; I am the fittest I have ever been in my life.”
Throughout the years, we have personally seen how functional fitness has dramatically changed the lives of those who commit to the process. Doing it with other positive people who are also ready to make a change is 10x as effective in making it happen. Our “New You” Challenge is a way to break into the process with other people who want to get fit and have fun doing it. Our introduction to functional fitness programming is expertly designed to get you toned and strong in just 6 weeks. And the best part is, you’ll be surrounded by some of the most motivational and inspirational people around! These 6 weeks will FLY by! Session dates and times vary throughout the year please contact for more info.
The 2017 “New You” Challenge will be perfect for you if you:
-will commit to training 3 days per week at either 7 am or 7 pm at CrossFit Propel.
-enjoy working in a group environment.
-will take before and after photos to document your success. Before and Afters are the best!
-are committed to making this change. You have to want it for yourself!
-can commit to leaving your ego at home. Let’s get raw and real with each other.
-can commit to the entire 6 weeks. Let’s start your journey and celebrate your achievements as a group.
-have a fitness goal of any kind. It’s not always about weight loss!
-have the discipline to apply our nutrition plan. This is critical. We have a program that is tested and it works, but only if you follow it. It’s nothing crazy – but consistency and compliance are key.
New You 6 Week Challenge Coed starts Feb. 21, 2017 classes are on Tue and Thu at 6pm and Sat at 10am.
New You 6 Week Legends Challenge for 50 years and over-starts Feb. 21, 2017 classes are on Tue and Thu at 7pm and Sat at 10am.
If you’re a new member, and you’re ready to dive in to the big, amazing, world that is CrossFit, and the Sport of CrossFit, then the Academy is where you want to start.
We hope that this methodology brings as much to your life as it has to ours.
And, if you’re like most of us, you cannot wait to get started.
Before you begin CrossFit, you will need to build a foundation in The Academy. In this two week program, you will learn the basic staples that make up the CrossFit methodology—this includes Olympic weightlifting, gymnastics and bodyweight movements. As you learn the movements, our coaches will ramp up the intensity.
In each class, you’ll learn 2-3 of the core CrossFit movements as well as some of the quirky terminology around these movements. At the end of the class, you’ll use these skills in a WOD (Workout of the Day).
CrossFit Propel’s Strongman class is fun, and different! If you like to mix it up a bit and try something new, this class is for you. Traditional Strongman and CrossFit both train to move heavy loads quickly. Strongman changes up our usual CrossFit training by incorporating odd objects that often better translates to real life, like carrying groceries, moving furniture, pushing your children in a stroller, or carrying a keg into your next big party. It improves strength, speed, and coordination in moving objects other than a neat, shiny barbell. Get down and dirty and have some fun dragging sleds, carrying yokes, throwing stones over your shoulder, and get strong and lean doing it!
We understand group classes are not for everyone. For those looking for personalized training, these private sessions are the most effective and efficient way to achieve your personal fitness goals, from basic weight loss to identifying and conquering your weaknesses. Work with your own personal coach to set goals, develop a unique training plan, and incorporate specific, individual measures that will get you to your goals, fast! Each session is designed just for you with a set of eyes on you at all times to ensure you’re getting value out of every one of those minutes.