CF Interchange Athletics - More Than a Crossfit Box

Class Descriptions 

CrossFit

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.

BootCamp

Bootcamp uses the CrossFit methodology of constantly varied functional movements performed at high intensity to develop strength and endurance while promoting fat loss. This class focuses on bodyweight exercises and metabolic conditioning without the complex barbell lifts used in regular CrossFit classes.  All movements are scaleable.  This class is ideal for both beginners and those wanting to increase their cardiovascular endurance. This is the perfect primer class to get you ready and confident for regular CrossFit classes.

TRX

Born in the Navy SEALs, Suspension Training bodyweight exercise developed strength, balance, flexibility and core stability simultaneously.  It requires the use of The TRX suspension Trainer straps which leverages gravity and the users own body weight to complete 100's of exercises.  TRX classes at Interchange Athletics offer a full body training workout. Not only are the suspension straps used in the workouts, but the gym offers a broad array of equipment to implement in the class workout. Every class is unique and challenging, whether you’re a beginner or an elite athlete, TRX is for everyone! 

Spin

Spin classes are fun, high energy, non-weightbearing classes done on stationary bikes.  Classes are set to music.  It will work all major muscle groups with a focus on your glutes, hamstrings and quads. You can expect to burn 500-700 calories per one hour class.  No experience needed.  Great for all age groups and fitness levels.  

KidFit

Classes are formatted like a Crossfit or BootCamp class and will help your kids burn off lots of energy doing things that they do in everyday life like running, jumping, cycling, and lifting.  Technique and skills are learned every week that build on previous skills learned.  Strength, endurance, speed and aerobic capacity are all gained.  Kids learn to support one another in a positive environment.  Not only will they gain fitness but kids will gain confidence in themselves. Classes for kids ages 11-15 are offered on Mondays and Wednesdays at 4:00-4:45 and classes for kids ages 6-10 are Tuesdays and Thursdays at 4:00-4:45.  $65/month.

Endurance 

Once weekly we will offer a 60-minute class aimed at improving an athlete’s aerobic capacity. This class will provide targeted training intended to improve the functional capacity of the heart, lungs and blood vessels. We’ll use a combination of body weight movements and equipment to challenge our systems and build a better, stronger you. All classes will have a standard objective but the coach will review all athlete’s current fitness levels to set an appropriately scaled challenge for all to participate and reap aerobic gains.  This class is now included in our Crossfit membership.

HIIT  

We have a NEW 6-week program just for you!  September 17th we will offer “HIIT”.  High Intensity Interval Training means max effort workout periods separated by rest periods in a 1:1 ratio. HIIT burns 25-30% more calories than other forms of exercise, helps with fat loss, builds muscle and improves cardiovascular health and endurance.  Classes will be offered every Monday, Wednesday and Friday at 10:00-10:45am.  Additionally, a highly effective,  no fad, no starvation nutrition class will also be included in the program so that you will maximize your results.  The key to HIIT is that you bring everything you’ve got to your short intervals and the results you want will follow.