“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed.
Our general CrossFit program is the heart of our community. We offer elite level programming for athletes to achieve their general fitness goals. CrossFit is high intensity, functional fitness that can be tailored to the needs of every athlete regardless of fitness background. CrossFit is always constantly varied through functional movements performed at high intensity. It is a lifelong challenge for the general fitness enthusiast and scalable to any ability level. We will deliver an uniquely combined series of movements from gymnastics, calisthenics, track and field, weightlifting and powerlifting. Classes are an hour long and work outs incorporate multiple fitness domains like endurance, strength, speed, flexibility, balance, accuracy, agility, etc. The goal for CrossFit is general physical preparedness. We create our program 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.
These time efficient classes combine strength, cardio, muscle endurance, and core work with the use of flexibility techniques and functional movement patterns. You will MOVE, and get a well-rounded workout experience. These classes don’t incorporate barbells, but use a variety of other free-weight equipment.
Deep tissue massage
Deep tissue massage targets the inner layers of your muscles, tendons, and fascia. This technique uses many of the same stroking and kneading movements as Swedish massage, but there is far more pressure. This pressure can sometimes be painful. This form of massage is best suited for athletes, runners, and people with injuries. It can also work for people with chronic pain conditions such as fibromyalgia and lower back pain. Deep tissue massage facilitates healing by releasing contracted areas of muscle and tissue. It can help increase blood flow to the soft tissues and may help to reduce inflammation.
This technique aims to promote relaxation by releasing muscle tension. Swedish massage is gentler than deep tissue massage and better suited for people interested in relaxation and tension relief. Swedish massage may loosen up tight muscles caused by daily activities such as sitting at the computer or exercising. It can be very helpful for people who hold a lot of tension in their lower back, shoulders, or neck.
Shiatsu, is a Japanese form of physiotherapy. It uses techniques such as stretching, breathing and rotating for a more whole-body approach to restoring energy balance.
Foundations of crossfit
Does the thought of participating in CrossFit training seem overwhelming? Are you concerned with your ability to keep up? Do you have limited exercise experience? Perhaps you were formerly active but find yourself to be in a de-conditioned state nowadays? CFKB has a solution for many of the anxieties that act as barriers keeping people on the couch and reluctant to integrating into the gym, our Foundations Of CrossFit classes. These classes will ease newcomers into the flow of CrossFit, familiarizing attendees with the common movements that we use, our programming structure, and our coaching staff. Foundations Of CrossFit is ideal for individuals who have never/rarely used a barbell, dumbbell, gymnastics rings, plyometric boxes, climbing ropes, etc. While these classes will serve as a slower paced introduction to movements and concepts, there are still elements of high intensity included in every class. Intensity is relative, all movements can be modified to suit the needs of each individual.
Foundations Of CrossFit is included with each of our group class membership options, so even if you’re an existing member with months or even years of experience you’ll have access to and can benefit from this program. As such, they offer an additional class time option to our schedule, and can even serve as added opportunity to brush up on your fundamentals.
For athletes that are looking for that competitive edge, our competition classes meet weekly, and are geared to push the boundaries of comfort. Workouts are generally 90 minutes and focus on more intense weightlifting and longer bouts of conditioning than seen in our 1-hour classes. We recommend that you only participate in the Competition classes if you have at least a year of experience with regular CrossFit classes.
Our Olympic Weightlifting program runs in 8-week cycles, and includes three 90-minute Olympic Weightlifting classes per week. The focus of the program is to improve athletes’ technique in the snatch and clean & jerk. Athletes will work on improving their overall strength, core strength, and flexibility.
Available for those athletes who want to focus on a specific skill. All open gym workouts are performed under the guidance of one of our coaches.
The CFKB Kids extends the benefits of a General Physical Preparedness (GPP) program to the youth population of Clinton Hill, Prospect Heights, and Crown Heights. Our certified CrossFit Kids Instructors will 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 make strong use of play and fun as applied to fitness. The program will be based on safe and proven movements within CrossFit’s teaching principles of mechanics, consistency and intensity; athletes are taught sound mechanics for movement, and only when they have shown that they can consistently demonstrate sound movement will intensity be applied to the exercise regimen. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement. We will run, jump, skip rope; we throw, squat, and pick things up. We play games and we learn new skills. Your child will apply newly learned movements in a work out, play games, and have fun!
Our Strength Cycle program runs in 8-week cycles, and includes three 2-hour Strength classes per week. This program is geared towards increasing athletes' maximal strength, by focusing on the back squat, deadlift, bench press, overhead press, and power clean. Reach that "PR" you've been searching for.
Restorative yoga for athletes. This 50 minute class incorporates yin and hatha yoga techniques to mobilize tired and sore muscles. Poses are held for an extended amount of time to deeply target the muscles. Breath work and meditation are used to increase mental stamina and lung capacity.
Available in either 1-hour or 30-minute increments, these are one-on-one sessions that focus on form, technique, and sport specific conditioning drills to give you the ultimate training experience. Individualized training sessions are designed for those that want the highest degree of personal attention.
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MEAL PLANS MADE JUST FOR YOU
Our nutritionists offer meal plans to help you achieve your personal goals.