All class times represent the WOD (Workout of The Day) unless otherwise stated.
5:00am WoD (Minimum 2 Members)
6:00am WoD (Minimum 2 Members)
11:00am to 4:30pm - OPEN GYM
4:45pm CrossFit Kids (Tue, Thur)
7:30pm On-Ramp Classes (By Appointment Only)
9:30am - The Menace School For LiftCraft and Squattery (Olympic Lifting and Foundational Barbell Movements, Strongman Training)
10:30am WoD Only
Classes start promptly at the scheduled time and will last approximately one hour. CrossFit Menace will NOT allow cold starts. If you show up late and have missed the Mobility/Stretching, Warm-up and/or Strength Portions of the Pre-WOD, you will NOT be allowed to WOD cold. You will have to wait until the next class. This is Non-Negotiable, we don't care if you're an Olympic Gold Medalist...you prep your machine before you throw down...no exceptions. See Coach Gavin or Coach Watson with any complaints. You'll get the same response from both.
CrossFit Kids Classes:
(For kids 8-12)
Tuesday & Thursday at 4:45pm
(45min of CrossFit)
On-Ramp Classes - These are weekdays at 7:30. They are designed for those new to CrossFit. They will help you develop foundational form & knowledge of movements and an understanding of the CrossFit Methodology as well as a basic understanding of the CrossFit "Lingo". If you are a new member, and you are brand new to CrossFit, or consider yourself a CrossFit veteran but cannot provide Menace with proof of your former CrossFit career and cannot pass the movement challenge, you will be required to attend a minimum of 4 On-Ramp classes. There is NO LIMIT to how many On-Ramp classes you can attend. There is a reason its called "On-Ramp". This is designed for you to acquire skills and pick up speed, and then merge into the daily WOD's when you feel comfortable. Once you have attended your 4 sessions, you are free to join any class you like. But this is in no way mandatory. Although CrossFit vets know this sport is friendly and supportive, first timers are often intimidated when seeing their first WOD happen. You are welcome to attend only On-Ramp classes as long as you see fit, and then integrate yourself into regular classes when the time is right.
LiftLab - This is a strength and Olympic Lifting focused class designed by a CrossFit Weightlifting Certified Coach, Giving you the ability to focus on barbell work, form, or hitting that new PR, without the need to do so right before a WOD and gassing yourself before you have to perform. Also gives you the opportunity to dial in virtuosity in barbell based movements that you may not necessarily focus on in Open Gym, like Front/Back squat. If you're experienced, you are free to do what you like, but a Coach/s will be accessible to you for lifting and form assistance, as well as for safety and spotting if needed.
OPEN GYM - Open Gym is a free for all facility access time. A Coach/s will be there as needed to assist in all endeavors, or help you access equipment not normally available/accessible for everyday use (Such as Yokes). You can dial in your Mobility, work on OLY lifting, Gymnastics, Barwork, Ropework, working out with a partner, or anything else you can think of, all under the assistance of a Menace Coach if needed. Coaches can be pretty busy during Wod's and specialty classes, so this also a great time to pull a Coach aside and bend their ear with questions or some guidance. You're also welcome to fire up the WOD clock and smash through a WOD that you missed on another day, or if Open Gym time is the only time you can make it that day, you're welcome to do today's WOD then as well. But understand your ability to WOD during Open Gym is at the on-site Coach's discretion, as you must be a seasoned athlete to WOD during Open Gym, since you likely will not have the vigilance of a Coach throughout the your entire workout, as you do during all Scheduled WODs.
CrossFit Evolve (CURRENTLY ON HIATUS)- Evolve is a strength and conditioning program designed for 13-17 years old athletes and non-athletes alike. The program combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness. Proper weightlifting techniques are taught, under the watchful eye of our CrossFit certified trainers, to enhance strength and power, while also focusing on basic gymnastics to increase agility, mobility and flexibility, with the understanding and knowledge that their bodies are still developing and "Evolving" so their growth plates have not fused yet, and special consideration for their lifting progress should be implemented. Our program will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. In addition, we aim to boost self-esteem and confidence within our teens. We want to give them the strength, both physically and mentally, to tackle any obstacle thrown their way inside or out of the gym. With workouts that are scaleable for all individuals, The CrossFit Menace Evolve class can equally benefit both the accomplished athlete as well as the less active individual.
If your teenager is already an athlete, our program is designed to take them to the next level by teaching proper mechanics, recovery, movement, nutrition, and flexibility. Evolve is ideal for any teenage athlete looking to get the edge over the competition in their chosen sport. Most teen athletic programs focus on one specific sport. This can lead to overuse injuries. Plus athletes who do not participate in a diverse program tend not to develop strengths disassociated with their sports. We instead aim to create an all-around athlete that will excel at any sport or physical task thrown their way.
If your teen is not an athlete, our program is guaranteed to help them establish healthy lifestyle habits, and convert them from a sedentary lifestyle to a more active, prolific one. Our primary goals are to convey the notion that fitness can be fun, and help these teens develop a positive self-image. Teens are faced with so many pressures and unnecessary stress these days. We are committed to helping them understand the importance of a healthy lifestyle through diet and exercise. We want the teens in our program to develop a positive body image, improve cognitive function, protect them against injury by teaching proper body mechanics, and create a community of like-minded, confident individuals that can turn to one another for support. Crossfit not only teaches one how to work out, it teaches one the essence of focus, perseverance, dedication, and motivation. Our teen program makes kids healthy and fit. It not only builds strength in the body but it also strengthens the mind.
Whether your teen is looking for a stand-alone strength and conditioning program, or additional training to supplement their sport specific training, Menace is committed to helping them achieve their goals in a fun, judgment free environment surrounded by your peers.
CrossFit Kids - CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist and uncomplicated; it is simple and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.