What is the Olympic Lifting class?
Will there be heavy lifting?
Some days, yes. Some days will be lighter and focus more on perfecting the technique.
Who can attend the Olympic Lifting class?
This class is open to all intermediate Merge athletes and above. If you’re a beginner, don’t worry, you can attend the class once you become proficient in the fundamental CrossFit movements. Attempting the Olympic lifts without proficiency in the basics will only delay progress and your results.
What is Open Gym?
Open Gym is when members are free to do a WOD of their choice, work on a skill, do some extra lifting, practice their kipping pull-ups, or maybe get some extra mobility in.
Want to try out a Hero WOD you saw on mainsite? Hit it up during Open Gym. Want to practice muscle-ups? Open Gym is your chance.
Who can attend Open Gym?
Anyone can attend Open Gym.
Can I still do the regular WOD during Open Gym?
Is there a Coach during Open Gym?
What is the Power Hour? (Power Hour is currently on hiatus but may return soon)
The Power Hour is our weekly strength class. Power Hour is for our members that are looking for additional strength training. We will do squats, deadlifts, and presses, all with heavy weight with the goal of getting stronger and more powerful.
Who can attend the Power Hour?
You can attend the Power Hour if you are comfortable performing the back squat, front squat, deadlift, press, and push press.
Additionally, you should have enough lifting exposure to know your PRs on the above lifts because the Power Hour workouts are often based on existing lifting percentages.
If you are new to CrossFit and weightlifting, you will gain plenty of strength following the regular group classes and should first start your strength training there.
Is there a conditioning component during the Power Hour?
Often times, yes. This may be a short metabolic conditioning workout or running or rowing sprints.
What does “5×5” or “5×3” or “5×1” mean?
This is “sets” followed by “reps.” For instance, “5×5” means five sets of five reps.
What is the difference between “5×5” and “5 – 5 – 5 – 5 – 5”?
“5×5” is five sets all done at the same weight. You are trying to go as heavy as possible for five sets, but it is important that you get all five reps of every set, so don’t go so heavy that you miss reps. “5 – 5 – 5 – 5 – 5” means that you work up to as heavy as possible for that last set of 5 reps. If you miss a rep in the last set, it’s okay as long as you are giving a max effort.