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PROGRAMMING ARCHIVEcfprograaming archive

Access the CFGB library of programming – past, present and future.

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TRACKING YOUR FITNESS

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Our programming brings together all the elements of CrossFit!

The macro and mesocycles of our programming play out month by month — bringing each athlete to new levels of fitness. We carefully stitch together each movement and each workout of the day to constantly challenge all. At Crossfit Glen Burnie our programming asks a lot of our clients. We want you to get stronger, faster, more powerful, and be more flexible and agile. Be better than yesterday but not as good as tomorrow. In order to do this we have designed four separate programs to help you achieve all we ask of you.

Here’s our programming in a nutshell:

CFGB Baseline Assessment and On-Ramp

I can’t even tell you how many times we’ve heard the phrase “I need to get in shape before starting Crossfit”. Throw out whatever perceived physical prerequisites you have. There are no physical qualifications for CrossFit! At CFGB we have clients of all ranks, shapes, sizes, and athletic abilities to include, over-weight, out of shape, elite athletes, disabled, senior-citizens, pregnant women and children, people just like you. Stop in today for your FREE Baseline Assessment. After you complete the assessment feel free to watch a class and talk to our trainers and clients. Our trainer and clients generally care about one another; you are not just a number at CFGB. Upon joining our gym we will place you in our On-Ramp program. The emphasis of this program is to develop the skill and expose you to our basic movements. It is designed to prepare you for our CFGB basic program and group classes. The On-ramp program will hammer you with technique—both to ensure your safety—and success at the next level. We will introduce you to technique and mechanics first; after you have a strong grasp on that we will incorporate the intensity. The programs movements begin with the relatively non technical and progressively get more technical. Each of our 12 pre-designed on-ramp sessions build on one another and reinforce the skills learned in the previous session. There will be a workout at the end of each day which will get progressively more challenging as the course progresses. CrossFit is hard, it was designed to test you physically, emotionally and mentally. There is no easy way to the top but this program sets you on the right path.

CFGB Basic (Functional Fitness)

Our basic programming is developed to promote a culture of fitness and strength and conditioning for athletes competing in sports outside of Crossfit. The macrocycle is developed for clients to be able to upgrade their fitness with a focus on balanced fitness and strength gains. This program ensures our clients are comfortable with basic Olympic Weightlifting, gymnastics, variation, and strength. This is the only training necessary for clients who want to develop to their full potential at their respective sport, General Physical Preparedness (GPP), or an overall healthy lifestyle. Our WODs are designed to get clients stronger and more balanced while avoiding burn out. This program is available to everyone and posted on our website and Facebook page.

CFGB Competition (Games Programming)

Do you have aspirations of competing in the Crossfit Games (CFG) or local throw down/affiliate challenges? Set up a one on one consultation with one of our trainers to determine if you are ready to move on to the CFGB Competition programming. This program is geared towards a full time Crossfit athlete whose only priority is competing in the Crossfit Games or local throw down/affiliate challenges. The emphasis behind this program is that each year our athletes want to compete again and improve on their previous competition times and standings. If you have an advanced sophisticated training base and a strong desire to make Crossfit a sport and not a hobby this program is for you. This program has detailed phases of training with much higher volume, skill work, intensity, and heavier loads (expect multiple WODs per day in mesocycle). To succeed with our Competition programming an athlete should have advanced Olympic Weightlifting and gymnastics skills set, previously participated in high level sports events or fitness competitions and are willing to compete in at least two events per year (CFG open and one smaller event) to hone their skill set. This program is not available in an online format. Contact one of our trainers today for details.

Olympic Weightlifting (CFGB Barbell Club)

The Olympic lifts are beautiful and have a rhythm to them like no other movement in a gym. First, a slow strong pull, followed by an explosion that rockets the weight into a solid finish position before slamming back down to the platforms. Olympic Weightlifting is pure strength and speed; absolute poetry in motion. If you feel the same way we do about Olympic Weightlifting we have a program designed just for you. Our CFGB Barbell Club programming adheres to the principles laid out in Greg Everett’s “Olympic Weightlifting: A Complete Guide for Athletes & Coaches” and is designed to develop technique and strength in the Olympic lifts. You don’t have to be a Crossfitter to train under this program, it is designed to run completely separate from our Crossfit Basic and Competition programming.

Power Lifting (Power Hour)

Powerlifters practice weight training to improve performance in the three lifts—the squat, bench press and deadlift. Key to all we do in life, strength provides the power that enables us to perform work. Our daily programming provides that key foundation in strength. However, for those looking to dig deeper into the world of stength, our Powerlifting program enables our athletes to explore the finer aspects of the core lifts – building a rock-solid foundation in strength.

This is your recipe for success. Stop by today and sign-up for one of our programs.

Would you like to learn more? Here’s a presentation that we put together that describes our general and competitive programming.
CFGB Programming Presentation