CrossFit is designed on the basics of 9 fundamental exercises (squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and medball clean). Chosen days we will teach/review specific fundamental exercises in order to practice proper form and technique. Each of these exercises are essential for creating correct posture for basic everyday activities such as carrying groceries, picking up younger children, getting on and off of the floor, sitting into a chair, squatting over a toilet and traveling with luggage. These exercises help create muscle memory when real life situations call.
The WOD!! Each day we create a group of exercises maybe something you have learned this particular day maybe not. These exercises and the ways they are grouped will change everyday creating a constantly varied workout. (You will not become conditioned to exactly the same set-ups) The workouts are completed within a time limit or are finished as quickly as possible at your highest intensity. Before each WOD begins the trainers will review how the exercises are to be completed and in what particular order. Trainers will coach each athlete throughout the entire workout.
Each class is allotted a 1 hour time slot which allows for a warm-up, practicing and teaching of movements within the workout, and the WOD itself. Time limits of the workouts can vary from 5 minutes to 45 minutes depending on the participants ability levels and/or the style of the workout. Some workouts may also have a time cap.
CrossFit is appropriate for all levels and all ages. "It's the hardest workout you will ever Love" 3-2-1-GO!
FUNDAMENTALS TRAINING
(see membership pricing under calendar/rates tab on front page)
(see membership pricing under calendar/rates tab on front page)
In the fundamentals sessions you will be introduced to the basic skills, moves and methods used in CrossFit. You will be given the ability to learn and practice each movement /exercise throughout each session. This session also gives us the ability to see your strengths and weaknesses needed to help you better perform in group classes.
Fundamentals are offered by appointment only. Please email or call to reserve a spot. It is required that all first time Crossfitters participate in 1-3 fundamentals sessions before moving into group classes.
GROUP CLASSES
(see membership pricing under calendar/rates tab on front page)
(see membership pricing under calendar/rates tab on front page)
Group classes run approximately 45minutes to 1 hour in length. Classes start with individual focus work in an organized warm-up followed by workout expectations and exercise explanations prior to starting WOD. Workouts are scaled to each individuals abilities, strengths and limitations with a trainer monitoring safety and range of motion throughout the entire workout. You may not participate in a group workout until you have completed your fundamentals sessions or are a current crossfitter from another CrossFit affiliate.
JUNIORCLASSES
(agas 10-16)
(see membership pricing under calendar/rates tab on front page)
*if 9-10-11 years of age you must pre-qualify to enter the Jr high class, if age 16+ you must demonstrate proficient crossfit skills in the Jr high class to be allowed to move into the group class(see membership pricing under calendar/rates tab on front page)
Jr high classes run approximately 45minutes to 1 hour in length. Classes start with mobility, body weight skill work or sets and repetitions of a CrossFit functional lift (Presses, Deadlifts, Squats) followed by workout expectations and exercise explanations prior to starting WOD. Workouts are scaled to each individuals abilities, strengths and limitations with a trainer monitoring safety and range of motion throughout the entire workout. You may not participate in a group workout until you have completed your fundamentals sessions or are a current crossfitter from another CrossFit affiliate.
Open Gym Classes
During Open gym you will have the opportunity to complete any workout from that previous week which you may have missed or would like to re-do. You may also practice any lifts or skills. Upon arrival to Open Gym there will also be a programmed wod for those of you who may like the surprise of a random wod. These wods will not be posted on the site. There will be a trainer in the box however this is your time and a trainer will only be available to watch for safety issues.
Who may attend Open Gym?
Open Gym is ONLY available to CrossFit Apex Members. (Members who actively have a current membership at the box)
During Open gym you will have the opportunity to complete any workout from that previous week which you may have missed or would like to re-do. You may also practice any lifts or skills. Upon arrival to Open Gym there will also be a programmed wod for those of you who may like the surprise of a random wod. These wods will not be posted on the site. There will be a trainer in the box however this is your time and a trainer will only be available to watch for safety issues.
Who may attend Open Gym?
Open Gym is ONLY available to CrossFit Apex Members. (Members who actively have a current membership at the box)
APEX STRENGTH CLASSES
(see membership pricing under calendar/rates tab on front page)
In these APEX strength classes you will work the deadlift, front squat, back squat, bench press and jerk. We will work for our baseline max along with lifting heavy for short reps, and lifting medium for volume. Each person will have their choice of rep schemes along with some guidance from trainers. Each week will be continuous practice with these fundamental lifts along with adding band work and dynamic strength movements such as sleds and creative jumping skills and drills. You must sign up for these classes prior to the start of each session beginning. Once the program has started you must wait until the start of the next Apex strength session.
The prerequisite for APEX Strength is that you must already be a current CrossFit Apex member. This class is intended to increase our members strength in each of the fundamental lifts therefore we expect that each member has a solid foundation for each of these movements prior to joining. Please email crossfitapex@yahoo.com to reserve a spot in the next session or to inquire with any questions.
CrossFit Apex Endurance CLASSES
The session will include an individual gait analysis, running drills to improve technique, mobility geared to enhance performance and running Endurance WODs (intervals, tempo runs, tabata, on the minute, and time trials). Traditional endurance training has always put an emphasis on volume calling for high miles with little to no focus on intensity and technique. This old school protocol leads to many types of injuries, over training and a plateau in performance. It’s like trying to improve your snatch by repeating it 500 times at low intensity with zero regard to form. With the CFE training method, standard Crossfit principles are applied by putting technique first, intensity second, and volume last. This provides a safer and more effective way to substantially increase speed, power, vo2 max, and lactate threshold. It’s also a lot more fun!
TEAM WORKOUTS
Souderton High School Girls Lacrosse
Please email to find out more about team workouts.Souderton High School Baseball
CrossFit Apex Kids
Email now to reserve a spot
It is a fitness program where kids are taught how to move their bodies the way they were made to move in order to support their everyday lives in an encouraging, supportive atmosphere. Kids will move their own bodies as well as external objects and learn how to do so safely and properly. CrossFit is unique in that it is completely scalable for all ages and abilities and teaches each individual how to improve their own strengths and weaknesses.
Class Times:
Kids sessions are 45minutes. ( Grades 2 through 5 ) Check calendar for times. These classes are pre-register. Email if interested.
