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What to expect from the Crossfit Glendora WOD:

Crossfit is an all-inclusive strength and conditioning program that is designed for anyone and everyone. The Work Out of the Day, or WOD, at Crossfit Glendora is designed to improve and develop your health and fitness.

How are we going to do that?

Our program is designed to raise the level of General Physical Preparedness in all of our members. Simply put, this means that you will be in shape to take on a broad spectrum of challenges. These could include anything from pick-up/competitive sports and parenting to combat and survival.

There are 10 General Physical Skills that we will develop to produce an all-encompassing fitness. These skills include:

  1. Cardiovascular/Respiratory Endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

Crossfit employs a large variety of multi-joint, compound, and safe movements that mimic everyday activity. We use natural movement patterns such as pushing, pulling and squatting as the basis of our program. Movements are selected with constant variation but never in a random manner.

Each class at Crossfit Glendora will generally be separated into three parts:

  1. Strength
  2. Metabolic Conditioning (Metcon)
  3. Mobility

All three elements are programmed to fit into a 1-hour class.

Much of our strength work will be build upon the Squat. Squatting is one of the fundamental movements that a human being can and will perform on a daily basis. The Squat is fantastic for developing leg strength as well as core stability. There is a high correlation between leg strength and the number of quality years of life experienced by an individual. By this rationale, we place a high value on the Squat.

At Crossfit Glendora, we also place a large value on the Olympic-style Weightlifting movements, the Snatch and the Clean & Jerk. Both movements involve taking a barbell from the ground to a locked out overhead position. These two lifts are almost unmatched in their ability to develop seven of our ten General Physical Skills (strength, flexibility, power, balance, coordination, speed, and agility) at once.

Much of the strength work at Crossfit Glendora will be done outside of our Metabolic Conditioning workouts so that our members can focus on learning the proper technique for managing larger loads and safely performing the movements.

Our Metabolic Conditioning workouts, or Metcons, are designed to provide the Cardiovascular Endurance element to our program. The movements in Metcons will vary on a constant basis. The time that each Metcon will take will vary as often as the movements within each workout. The body has three different main energy systems (similar to gears on a car) and each needs to be trained. Varying the time domain of each workout will ensure that each system receives the training that it needs.

Everyday, after our Strength and Metabolic Conditioning work we will do a Mobility exercise to increase or maintain the range of motion in our joints. Great flexibility and range of motion at joints means that we are increasing that joint’s function, preventing injury and increasing bodily comfort on a day to day basis.

These three elements (Strength, Metabolic Conditioning, and Mobility) are the foundation of the program at Crossfit Glendora.

Again, Crossfit is designed for anyone and everyone. All people, from the firefighter to the athlete to the housewife, have needs that differ only in degree but not in kind. All movements and workouts can be scaled to meet the appropriate degree for the individual. At Crossfit Glendora, our program is designed to serve everybody.