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Crossfit Workouts in Commerce City

As a workout, CrossFit has been consistently gaining in popularity since its inception in 2000. Ever since Greg Glassman, the “father” of CrossFit, decided to develop a workout that would enhance his strength, CrossFit has been shown to be one of the best ways to become fit. Glassman envisioned a way to achieve physical preparedness for living life rather than developing one particular set of movements.

What Is CrossFit?

A lot of people are talking about CrossFit these days, but what is it exactly? One of the more common descriptions of CrossFit is “constantly varied, functional movements done at a high intensity.” At Anchor CrossFit in Commerce City, we believe CrossFit is one of the best ways to not only achieve a body that healthy but a body that helps to ward off illness.

Anchor CrossFit in Commerce City workouts are built on these 10 fitness domains:

  1. Accuracy
  2. Agility
  3. Balance
  4. Cardiovascular/respiratory endurance
  5. Coordination
  6. Flexibility
  7. Power
  8. Speed
  9. Stamina
  10. Strength

CrossFit Exercises

Use your body weight in addition to many other pieces of equipment. Included in the fully equipped gym at Anchor CrossFit, you will find the following:

• Ab mats
• Battle ropes
• Bumper plates
• Climbing ropes
• GHD machines
• Heavy bags
• Kettlebells
• Medicine balls
• Olympic weights
• Pullup bars
• Sand bags
• Slam balls
• Sledge hammers
• Tires
• TRX bands

With each new day of CrossFit there is a different WOD (workout of the day) posted. The one-hour class includes a warmup, a WOD—which may consist of a strength portion to work on specific lifts—and a cool-down/stretch.

Who Can Do CrossFit?

It may sound like a cliché, but it is true: Anybody can do CrossFit, regardless of age, regardless of ability, regardless of athleticism. In our classes, you will find people of all fitness levels and of all ages. Each person can follow a program that meets his or her specific needs.

Do you need to be “in shape” to start CrossFit? The answer is an emphatic no! The beauty of the CrossFit workout is that it is set up so you can begin any time, regardless of your current fitness level. Our one-on-one coaching with our experienced coaches will ensure you start out slowly, taking care to learn the correct form so you gain fitness without injury.

Is CrossFit Safe?

Contrary to what you may have heard, the answer is yes! CrossFit is safe because the exercises use movements your body is already designed to do—and with CrossFit your body will be able to do those movements better.

Whether you are picking up an object, carrying an object, or setting down an object (things we do in everyday life), CrossFit will ensure you do them more efficiently. The WODs at Anchor CrossFit in Commerce City are built on these basic movements

What Kind of Workout Can I Expect?

There are a lot of things to like about CrossFit, but something participants point out over and over is the fact that workouts are intense but they are short. Encompassing a unique combination of springs, gymnastics, plyometrics, and Olympic weightlifting, the workouts are challenging and effective. And it’s why CrossFit enthusiasts keep on coming back for more.

Many people are under the impression that they have to do hours of cardio each week to get in shape. CrossFitters know that high-intensity training that incorporates lifts such as the deadlift, squat, snatch, clean, and overhead press, mean lower body fat after just 10 weeks.

Another huge benefit of CrossFit is the camaraderie of the group format. At Anchor CrossFit in Commerce City, we provide our members with a welcoming atmosphere. From the very first time you work out with us, you will find yourself amidst fun and friendly fitness enthusiasts who will encourage you and help keep you motivated.

WODs in CrossFit

The WODs are named—often after heros who lost their lives—and here are some of the more popular WODs you might expect at Anchor CrossFit:

“Fran” is one of the most popular workouts of CrossFit, and it is also one of the most feard! The ultimate goal for many CrossFit participants is to beat the three-minute mark for Fran; ultra-athletes can sometimes finish in just two minutes!

This benchmark WOD, done for time, consists of the following:
21 Thrusters
21 Pullups
15 Thrusters
15 Pullups
9 Thrusters
9 Pullups

“Angie,” like Fran, is also meant to be used as a WOD benchmark that can help you monitor your progress over time. It’s completed for time, with each exercise being completed before moving on to the next one. The goal is usually 20 minutes to complete the following:

100 Pullups
100 Pushups
100 Situps
100 Squats

“Grace” consists of clean and jerks, 30 in all, for time. The most skilled athletes can complete Grace in just about a minute, using the standards of 135 pounds for men and 95 for women.

You’ll need to master the double-under to complete “Annie,” which has you doing 150 of them in total. Here’s what you’ll need to do, for time:

50 Double-unders
50 Situps
40 Double-unders
40 Situps
30 Double-unders
30 Situps
20 Double-unders
20 Situps
10 Double-unders
10 Situps

“Mary” requires that you master the art of the handstand pushup, a move that requires super strength in the shoulders. One-legged squats (also called pistols) are another challenging move. Here’s what you’ll face with Mary:

For 20 minutes:
5 Handstand pushups
10 One-legged squats, alternating
15 Pullups

Ultimately, the goal is to perform 20 rounds in 20 minutes.

Try out Anchor CrossFit for one week for free! There has never been a better time to be in the best shape of your life. Call us today!

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