Contact Us:
Email: crossfitapex@yahoo.com
Phone: 215-723-2790
Printable Waiver
Printable Waiver
All new athletes must complete fundamentals training prior to joining group classes. In the fundamentals sessions you will be introduced to the basic skills, moves and methods used in CrossFit. You will learn and practice each movement /exercise during each session as well as have a trainer identify your starting modifications or level where you will start your training. 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 group seminars or private appointment only. Please email or call to reserve a spot in our upcoming fundamentals seminar. You can find the fundamentals rates located under the calendar and rates tab on the front page or click here.
Upcoming Fundamental Seminar Dates:
(Tentative Dates)
September 13th and 14th
October 18th and 19th
November 22nd and 23rd
September 13th and 14th
October 18th and 19th
November 22nd and 23rd
*All Group Fundamental Seminars are 2 days: Fri. 6:30-8pm and Sat. 9:30-11 am
(Must be present both days of seminar)
(Must be present both days of seminar)
Apex Mission Statement
Our mission is to continually increase the work capacity of each individual by developing and enhancing their fitness levels across all ten general physical skills. This will be done by using constantly varied functional movement, based on the foundation of CrossFit's nine fundamental movements, performed at high intensity.
Constantly Varied
High Intensity
Functional Movements
Constantly Varied
High Intensity
Functional Movements
10 General Physical Skills
1.Cardiorespiratory Endurance
2.Strength
3.Flexibility
4.Stamina
5.Speed
6.Power
7.Balance
8.Accuracy
9.Agility
10.Coordination
9 Fundamental Movements
1.Squat
2.Front Squat
3.Overhead Squat
4.Press
5.Push Press
6.Push Jerk
7.Deadlift
8.Sumo Deadlift High Pull
9.Medball Clean
1.Squat
2.Front Squat
3.Overhead Squat
4.Press
5.Push Press
6.Push Jerk
7.Deadlift
8.Sumo Deadlift High Pull
9.Medball Clean
LEARN THE LINGO
What is a WOD?
WOD is "Workout of the Day."
Some insight and thoughts on sets and reps:
The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
A "rep" or repetition is one iteration of a movement. One bench press, one squat.
A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning.
Remember if you need to adjust the weight downward, do so, since these are timed WODs.
