Category Archives: Blog

An Overview

CrossFit Burlington provides results-based fitness practices through instruction and execution of myriad exercise modalities promoting life wellness and a general physical preparedness.  CrossFit Burlington delivers cost-effective fitness instruction in a group setting, centered on quality coaching, a competitive environment, and a supportive community.

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Getting Started!

First step! Attend our FREE Group Intro class! They are scheduled at 10am, most Saturdays each month.  Arrive early to observe the end of the 9am CrossFit class or stay late to observe the 11am CrossFit class!
When you decide that CrossFit is for YOU and you assess CrossFit Burlington to be a good fit for […]

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Coaching Staff

CrossFit Burlington’s staff of coaching professionals are dedicated to the service of their athletes and committed to excellence in fitness.  CFB coaches deliver highly challenging workouts, complete with step-by-step movement instruction, focused mobility work, and at all times effective motivation and a watchful eye to see and a tactfully correct deficiencies in technique and applaud virtuosity.
CrossFit Burlington […]

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Goal Setting & Accomplishment

“A goal is a dream with a deadline.”  —Napoleon Hill
Goal setting is a powerful process for thinking about one’s desired future and for motivating oneself to turn one’s vision of this future into reality. The process of setting goals helps an individual choose where one wants to go in life.  Without specific, measurable, attainable, relevant, and time-bound goals, it is difficult […]

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General Physical Preparedness

Definition: CrossFit is defined as performing constantly varied, functional movement, at high intensity
Goal: Achieve an improved work capacity across broad time and modal domains forging a broad, general, and inclusive fitness; to take on life’s challenges, no matter how adverse
Programming: Elicit as broad an adaptational response as possible, via a deliberate attempt to optimize physical […]

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Warm-up

Each day our coaching staff will lead an organized group warm-up tailored to prepare you for the demands of that training day, as well as previous and future training days
Part 1 (individual) – General mono-structural movement
Part 2 (group) – General joint and muscle mobility
Part 3 (group) – Specific joint and muscle mobility

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Strength Training

Strength and power are king! Our strength and power training is critical to develop athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. We conduct our strength and power training 3+ classes per week via an 8-day cycle.
We believe in and use Louis Simmons’ Conjugate Method (Westside Barbell) as applied […]

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Metabolic Conditioning

Metabolic Conditioning (MetCons) workouts are what most people think of when they think of a CrossFit workout
Combination of mono-structural, gymnastics, strength & power, and agility movements
Time-priority workouts: Time is fixed, total work is the variable
Task-priority workouts: Total work is fixed, time is the variable

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Specialty Training

CrossFit Burlington offers additional training in Olympic Weightlifting, Obstacle Course Racing, and Yoga.  As well, we teach clinics in running, rowing, mobility, and more.  In these classes we provide those athletes with sport/activity/job specific requirements the training they need to achieve their fitness goals.
Schedule:

Olympic Weightlifting Level 2 Classes – Tuesdays & Thursdays at 6-7pm
Obstacle Course […]

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Nutrition

Just as important as training, if not more so, is one’s nutritional practices.  In CrossFit, we recommend one “Eat lots of meat and vegetables, nuts, seeds, and other healthy fats, some fruit (quantity, not type), little starch, and NO sugar (processed).”  Each athlete must consider one’s performance and health goals when determining the quality and quantity […]

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