Crossfit is a universally scalable program that is suitable for ALL fitness levels regardless of age or current physical condition. Our clients range form SWAT officers to grandmothers. However, we still hear common reactions from potential members concerning previous injury, lack of ability and the ever popular “I need to get in shape before I start something like this.” So to clear things up a bit, here is a glimpse of our typical road map from day one at Crossfit Buffalo.
Step one is just call us or stop down. E-mails are fine, but calling first to set up a time to stop down is ultimately what we have everyone do. Crossfit is hard to explain. You really need to see it and experience it first hand to understand it.
If you have never done this program, we usually start with a “meet and greet” down here at the gym. This is not your typical “tour” through a gym that most people are used to. No form to fill out. No signing a waiver, yet. No getting harassed to sign up for a contract (or ever for that matter). We are not salespeople. We are trainers. All we really want is for you to take a look at the gym as it will most likely be different from anything you have seen. We also want to get an idea of your overall goals. Basically, it is just a conversation of making sure you are comfortable here and that you think we are a good fit for you.
When you decide you want to start, you will first begin attending our “essentials” classes. These are small group, non-competetive classes where you will learn the foundational skills you need to perform safely and effectively in the more advanced WOD classes. New members will learn proper form and technique for our common exercises as well as basics on nutrition and recovery. We will also go over how to safely and accurately scale future workouts to your own fitness level. Our Essentials classes start on the first and third Monday of every month and run for two weeks. Each new member is required to attend three essentials classes a week for the first two weeks.
During essentials we will also assess any deficiencies you may have, whether they are previous injuries, flexibility issues, or any structural weaknesses or motor control problems. It is very important that people understand that the vast majority who start Crossfit CANNOT perform the workouts as you see them listed on our homepage. The workouts you see there are programmed for our fittest individuals. Most of our clients “scale” the workout. Every single exercise we employ can be scaled down to anyone’s ability level whether it is a deadlift or a pull-up.
Once you are done with your two weeks of essentials you are ready for the regular WOD classes. Classes are hour long sessions in which a coach leads a group warm up, skill practice, WOD, and cool down with the primary focus of the class being the workout of the day posted on the home page.
Every Thursday is posted as a rest day. This does not mean there are no classes. This is an active rest day. Classes on Thursdays are non-WOD oriented and non-competetive. Clients are encouraged to come in and work on skills and movements with which they need practice.
We DO NOT do contracts. Our memberships are month-to-month, so you are not bound to anything other than your own desire to be here and get fit.
To set up an initial appointment contact us
Below are video links for typical scaling of exercises or substitutions for:
Box Jump Variations…[ wmv]
Handstand Push-up Variations…[wmv]
Knees to Elbows Demo…[mov][wmv]
Burpee Demo…[wmv]
Scaled Workout Demo…[mov][wmv]
Push Ups can be modified by doing them off of your knees, setting your hands higher up on a bench, or both. Either way you must stay consistent with form.
Push-up Standards…[wmv][mov]
Pull Ups can be done using rubber bands, jumping pull ups( Jumping Pullups…[wmv]), or ring rows