Cross Fit Training

Program Descriptions
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

This program consists of Shaolin Kung Fu type movements, body shaping with dumbbells, abs exercises, nutrition, flexibility, and cardio training. This workout will strengthen, tone, and greatly improve your aerobic and anaerobic systems and will help get you in shape while making exercise enjoyable and uncomplicated. This program will benefit martial artists and non-martial artists alike. No current martial arts or fitness experience is necessary to complete this program. As an added bonus, one can learn to defend themselves with this program while getting into excellent physical condition.

For the overweight student – Whether overweight from playing power sports like football or previously sedentary or injured, here is a way to arrange a workout with options, to focus on weaknesses of running, cardio conditioning, and muscle stamina.
1. Repeat 5 times
2. Run or bike 5 minutes – Bike if overweight due to sedentary background until impact of running does not hurt knees, shins, feet, or back.
3. Pullups – max or if too heavy to do pullups, do TRX rows or assisted pullups.
4. Pushups 1 min – use knees if needed to complete pushups time of 1 minute.
5. Situps or crunches 1 min
6. Plank pose 1 min
*You can also mix in swimming as a cardio option if swimming is a part of future military training.

For the Endurance Athlete – Typically running athletes can easily run 5-7 minute mile pace without much effort, however, calisthenics and weights for upper body are the challenge. Spend more time under the pullup bar than running, until you break into the double digits of pullups. Typically, within 5-6 weeks, this athlete sees significant progress as they are usually light and pound for pound can get strong/muscle stamina quickly. 1. Repeat 5 times
2. Running 3 minute at goal mile pace (run goal timed run for competitive fitness test)
3. Pullups max plus negatives or TRX rows with weight vest
4. Bench press 5-10 then
5. Pushups 1 min
6. Situps or crunches 1 min
7. Plank pose 1 min

For the Strength / Power Athlete – Typically running anything over 100 meters is considered long distance. Spend more time running or non-impact (if needed due to impact injuries) than in the weight room. It is difficult to increase running speed for timed runs of 1.5 miles or more while lifting heavy weights at the same time (1 rep max). I personally found the most success by replacing heavy weights with calisthenics for a 12-24 week cycle and daily running and swimming.
1. Repeat 5 times
2. Run 1 mile fast
3. Pullups max
4. Pushups 1-2 minutes
5. Situps / crunches 1-2 minutes
6. Plank pose 1 min
Obviously, the workouts can last longer with more sets or move to part two of the workout with a longer run or intervals for the running weakness athlete. Move the endurance athlete into the weight room and work on strength, posterior chain lifts (squats, deadlifts, leg press, etc.). And if any of the students require a challenging water component, hit the swimming pool to work on technique and water skills and general comfort.

CrossFit Has Its Own Acronyms
Gyms aren't actually called gyms, they're known as "boxes." Workouts aren't workouts, they're "WODs."
1. Box: A CrossFit gym
2. WOD: "Workout of the day". This is the workout you'll get when you attend a CrossFit class
3. AMRAP: "As many rounds as possible". Generally, the clock is set to a time cap and you want to complete as many rounds as possible of the workout before time runs out.
4. ATG: "Ass to grass,". A term used for a full-depth squat
5. For time: Seeing how fast you can complete a particular WOD
6. Metcon: Metabolic conditioning; typically a high-intensity interval workout designed to enhance endurance
7. RX: As Prescribed. Each WOD will have prescribed weights for you to use during the workout, but this is a suggestion. If you need to scale the workout to include lighter weights, do so.
8. EMOM: Every Minute on the Minute. One exercise or a series of exercises is performed for a set number of reps each minute. The time remaining in that minute is rest. Once the minute is up, you begin again.
But that's just the start of it. Workouts themselves have funny names, typically featuring girls' names, like "Fran," "Grace," "Angie," "Barbara," and "Diane." Other workouts are labelled "hero WODs" and are named for brave servicemen who lost their lives in the line of duty.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AMRAP 20 Minutes 3 Rounds 5 Rounds AMRAP 20 Minutes Rest 4 Rounds AMRAP 20 Minutes
100 Sit-Ups Run 200 Meters 80 Lunges 150 Sit-Ups Walk For 25 Minutes 200 Air Squats
100 Push-Ups 200 Jumping Jacks Jump Rope For 10 Minutes 50 Burpees 100 Jumping Jacks 100 Push-Ups
150 Air Squats Run For 30 Minutes 150 Lunges

10 Best CrossFit Exercises To Build Your Strength
While most workouts focus on losing weight or getting ripped, it rarely focuses on building your muscle strength. As fitness enthusiasts, your main aim is to build on all three simultaneously. So if you’re one of those gym rats who's only interested in building mass than strength, this article is not meant for you. But if you want to strengthen your muscles, you’ve got to give these 10 CrossFit exercises a good try.
1. Deadlift
Do you want to know why deadlifts are great for you (and your body)? Well, when you deadlift, you work your core muscles of the body, lower back, and glutes because you train your body to withstand heavy weights. The movement involves balancing your body’s weight while targeting muscles in the upper and lower body. It will help you improve your grip strength.
2. Barbell Thruster
This strength exercise is designed to strengthen your upper and lower body. It has the same effect of a burpee but better because you use weights. Apart from boosting your metabolism, the barbell thruster improves your cardiovascular strength.
3. Pull-ups, Push-ups, and air squats
You have to do all the three exercises one after the other without taking a break. The faster you do it, the better because that’s how you can improve your body’s overall strength. Push your limits if you want to see visible results.
4. Wall Ball
Do a squat couple of meters away from a wall. As you throw a medicine ball to the wall, catch it standing up, and go back to the squat position. Do this particular exercise as quick as you can (and as many times as you can). It’s not as easy as it looks, but, at the end of the exercise, you will feel your thighs burn with pain – which is great because that’s how you know that you’ve killed it.
5. Man Maker
The man maker can look complicated but once you get the hang of it, it’s a piece of cake. But, you can only see results if you do this exercise 50 times in a row. The exercise combines a series of movements that targets each muscle in your body, thereby, strengthening muscle endurance.
6. Overhead Kettlebell Swings
Your shoulders, upper body, hips, quads, glutes, and back are significantly worked upon when you do an overhead kettlebell swing. And yes, it’s a full-body resistance training workout.
7. Burpees and Pull-ups
Start with 10 burpees and 1 pull-up. In the next round, you should aim at doing 9 burpees and 2 pull-ups. Do this till you finish at 1 burpee and 10 pull-ups. Mind you, it will you leave you breathless but it’s a full-body strength building workout that will only help strengthen your muscles.
8. Box Jump
As the title states, you just have to jump on a box, continuously. Jumping builds your upper and lower body strength, toning your core muscles. It’s fairly easy to do compared to the rest of the exercises mentioned.
9. Rowing
Strengthen your muscles by rowing as fast as you can on the rowing machine. Besides burning a hell lot of calories, your chest, shoulders, arms, legs are strengthened because of the movement involved. And boys, this is no mean feat.
10. Squats and sprints
Sprint for 100 meters and do five squats back-to-back. Take a minute rest and repeat the same. Yes, you will feel like not wanting to do it anymore, but push yourself. When you couple squats and running, your overall body strength is heightened to a larger extent.

Benefits Cross Training:
1. Reduces exercise boredom
2. Allows you to be flexible about you training needs and plans
3. Produces a higher level of all around conditioning
4. Conditions the entire body, not just specific muscle groups
5. Reduces the risk of injury
6. Work some muscles while others rest and recover
7. Can continue to train while injured
8. Improves your skill, agility and balance

Training Methods

Choose a Class

Rs.3000 to Rs.5500/ Month
Group Training
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Rs.15000 to Rs.20000/ Month

Personal Training
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Rs.20000 toRs.45000/ Month

Intensive Training
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