CROSSFIT CLASSES IN KALISPELL
the benefits of crossfit classes
CROSSFIT CLASSES IN KALISPELL
CrossFit is constantly varied functional movements performed at high intensity.
In here, we're training for life. Our movements mimic real life movements that will not only allow you to look and feel great, but help you lift a heavy grocery bag, throw your kids into the pool, pack out that trophy elk, or climb a ladder.
When you come into the gym, there is one WOD ("workout of the day") programmed for everyone. Meaning, everyone will "suffer together" doing the same workout! HOWEVER, any and every workout can be adjusted in weight, intensity, and mechanics in order to scale to the experience and fitness levels for any individual, be it a total fitness beginner or elite competitive CrossFitter. This is the reason this program gets acclaim from military personnel, service members, professional athletes, moms, dads, grandparents and students alike. It's for anyone, and it works!
Our gym programming follows "classic CrossFit," providing a mix of strength, gymnastics, and a METCON (our conditioning piece = metabolic conditioning = the "workout") every day. You'll find olympic weightlifting, strength progressions, and gymnastics progressions, with enough variety to drive constant adaptations. What does that mean? No day is the same, but you'll always be working to improve some element of your fitness.
MONDAY
Back Squat - Three Sets Every 3:00
8 Back Squats at 60%+
Conditioning:
AMRAP 20:
500/450m Row
25 Wall Ball Shots (20/14)
15 Lateral Burpees over the Rower
TUESDAY
Squat Clean -Every 2 minutes for 16 minutes (8 sets of):
Sets 1-4: 2 Positioning Clean @ 60-80%
Sets 5-8: Squat Clean @ 80%
Conditioning:
Every 4 Minutes for 12 Minutes (3 sets of):
10/7 cal Echo Bike
10 Power Snatches (95/65)
10/7 cal Echo Bike
Rx+: 135/95
WEDNESDAY
Vertical Press - Four Sets Every 2:30
8 Strict Press @ 55-65%
Push Press
One Set of 8-10 Tempo Push Press @ 31X1
*same weight as strict press
Conditioning:
Open 19.3
For Time:
200 ft DB OH Lunge (25' lengths)
50 DB Box Step Ups (50/35, 24/20" box)
50 Strict HSPU
200 ft HSW
*Scaling:
OH Lunge > Front Rack Lunge
Strict HSPU > DB (x2) Strict Press
HSW > 10 Wall Walks
Lighter DB or Shorter Box
Exactly 2:00 after 19.3...
Max rep double-unders
THURSDAY
Gymnastics Skills:
3 Sets of:
10 Strict Pull Ups (can be assisted) or 15 Ring Rows
Rest :60
20 Alternating Pistol Squats or 16 Goblet Hold Box Step Ups or 12 Goblet Hold Alt. Cossack Squats
Rest :60
Cardio VO2 Max:
Against a 60 second clock perform:
100m run or 100m Ski Erg
Max calories on Echo Bike
Rest 2:30 and repeat for a total of EIGHT sets
FRIDAY
Front Squat: Five Sets every 2:15
4 Front Squats @ 60%+
*build based on quality
Followed by...
One set of 6-8 Front Squats @ 65-75%
Conditioning:
3 Rounds for Time of:
25 Toes to Bar
15 Deadlifts (225/155)
Personal training is expensive, and at times, can be awkward. Switchback CrossFit classes provide all the benefits of personal training, with personalized and customized 1:1 access to a coach before, during and after the workout. However, it's combined with the fun, joy, community, social, motivating and competitive aspects of group training.
This is not the anonymity of working out at a globo-gym. We welcome you - by name -when you walk through the door. We celebrate your birthday and acknowledge when you've had a hard day. We participate TOGEATHER. Whether the workout takes 5 minutes or 15 minutes, we are cheering for one another, benefitting from 1:1 coaching and celebrating our wins together, big and small.
You belong here.
Switchback CrossFit is a world class fitness facility serving the local towns of Kalispell, Whitefish, Columbia Falls, Bigfork, Lakeside and Somers. Our exceptional coaches will work with you on your goals, and our renovated facility and welcoming community will give you a second home you can keep coming back to.