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Basecamp – Good conditioning is an essential asset for overall health and wellness if you want to progress and improve your performances in everyday life. This program will build up your aerobic base with endurance-style workouts for longer durations at a lower intensity.
Functional Strength & Mobility – This class is about prioritizing your quality of movement and function over intensity. We utilize specific training methods that bodybuilding offers to learn how to create the proper mind to muscle connections which allow us to function better. Instead of focusing on particular muscle groups we incorporate full body movement patterns that aid CrossFit or other functional sports, allowing you to build a better muscular and strength foundation for your body. You will also learn several different exercises that will increase hip, shoulder, and overall mobility.
Weightlifting – This is a one-hour class that focuses primarily on instructing and improving technical execution of the snatch, clean & jerk and related lifts. This class is designed to help improve technique, efficiency and coordination with your lifts. The program is to develop explosiveness, power, and a better baseline for Olympic lifts.
KB Class: Based on “hard style” kettlebell training, this class will teach you how to use kettlebells to improve strength, power output, and focus. We will use basic movements like squats, presses and swings to teach proper movement patterns and breathing techniques, and above all: how to get strong. Every Friday 7pm
Good For: Everyone who wants to get stronger & more resilient with safe technique.
CrossFit – CrossFit classes combine weightlifting, gymnastics and cardio movements in continually changing workouts (WODs) done with intensity. All classes are scalable making it perfect for anybody regardless of experience or fitness level. The community is fun, friendly and highly motivating.
Not only do our members enjoy periodic intra-gym competitions; but they also enjoy community events such as BBQ’s, nutrition challenges, fundraisers, beach WODs, and much more!
Home of Crossfit Overdrive
Richmond’s premier Crossfit gym
•strength •conditioning •personal training •weightlifting •community •FUN
Your free 45-minute consultation will include a facility orientation, meeting the coaches, establishing goals, a physical assessment, and a fun workout! There is no obligation to join, but merely an introduction to what we do at Overdrive.
What to Bring :
Workout clothes, water bottle, an open mind, positive attitude, and a willingness to embark on a life-changing mission!
In 100 words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~ CrossFit Founder, Greg Glassman
It’s a workout methodology based on constantly-varied high intensity movements that help everyday life. Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never gets bored. The intensity that everyone takes part in ends up galvanizing our supportive community.
No, if you have to call it something, call it a tribe. Cults tend to follow blindly to a leader, tribes work together to the group’s benefit. We do tend to be passionate about what we’ve found though because it works so well and so potently for seemingly all body types and walks of life. What makes us different from the normal corporate chain, or “globo”, gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals. There is never any shame in finishing dead last in a work out as you’ve already beaten everyone that decided to stay on the couch that day. We are all in this together and that’s what makes CrossFit so addictive to so many people. Besides, you will be amazed at your new level of fitness and your awesome new body. You may find yourself spouting the virtues of what you found not long after you start as well!
The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session. They aren’t there to ensure technique is good when the weight gets heavy or you get tired.
Further, you are as accountable to us as we are to you! We believe in earning your loyalty, that’s why we don’t charge initiation fees. WE WILL EARN YOUR BUSINESS EVERY DAY. If you haven’t come in in a week, we notice. So will the members you’ve grown accustomed to working out with. Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in! Of course, there will ALWAYS be a coach watching form in our classes. This leads to fewer injuries and the confidence to best your previous efforts. Plus, you can drop the bars and weights on the floor at OAC. Our floors and weights are made for it!
Yes and no. First, consider the source, they don’t want you to leave and they’ll plant fear to further their gains. OK, so onto answering the actual issue, not dodging it. ANYTHING you do in life can injure you if you don’t do it correctly, or haven’t taken into consideration your level of fitness, flexibility or health. If you’re spending too much time on the couch right now, that’s hurting you, too! Runner’s get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure and coronaries. At CrossFit Dynamo we will instill Technique BEFORE Intensity. We will keep you safe by having a watchful eye on you during your entire WoD. By increasing your strength and flexibility, we will actually make it harder for you to get hurt! CrossFit done properly, is both safe and potent.
Admittedly, most of our functional movements and exercises aren’t ground-breaking or new. However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility and nutrition advice is NEW. If you’re working out at home, you risk bad technique and probably not pushing your strength potential. At an ordinary bootcamp, they vary exercises, but gaining real strength may be an issue as well as certified coaching. Gyms, may give you all the great equipment, but can you drop it if it gets too heavy? Or have the ability to gauge your intensity? Is the coaching affordable? Is there enough equipment available and is laid out so that you can maintain intensity safely? Is anyone talking to you about nutrition? Simply stated: our dose of exercise programming is the most potent out there. Why do you have to wait to get in shape?
Fun for one. Learning something new for another. Saturday classes are normally Team Workouts of the Day (WoDs), so you’ll be paired with one of our veteran members who’ll help show you the ropes once initial instruction is concluded. The Elements Course will have you surrounded by other’s new to CrossFit as well. In each case, there will be a full body warm-up that we will walk you through on the WoD Board. During the Elements Course, you’ll get a little “chalk talk” first, before the warm-up. Then we’ll go through the technique of the movements in preparation of the day’s work and any extra mobility work needed. And then we’ll sweat. Coaches will be on hand to ensure you are moving properly in line with the technique we just showed you so you stay SAFE. After, there’ll be mobility work to ensure you remain flexible and injury free.
One of my favorite quotes is this: “If you think you can’t do something, you can’t.” The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past. The answer to your question is a resounding “No.” One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness. Every new member will talk to the Head Coach about your health history, current body issues, and your short and long term goals so that he can help you reach them. Turns out that both Olympians and Grandmas can benefit from CrossFit, the only difference is the prescribed scale for the movements.
The “WOD” is the “workout of the day.” Each day a new WOD is posted to CrossFit.com, and it’s part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.
Absolutely not. Anyone can gain from the benefits of CrossFit. It is true that CrossFit was initially designed as a fitness program for firefighters, military and police who needed to have a level of fitness to be ready for anything (what we call the unknowable and unknown). This level of fitness allows them to not only be able to save their own lives, but other lives as well. Everyone can benefit from being stronger, faster and more functional.
No, we encourage you to train intensely but also rest periodically to recover from the exertions as well. It’s vital to keeping you healthy and allowing you to push next time to new personal bests. Over-training is something we discourage because it does not help you achieve your fitness or health goals and increases the risk of injury. We recommend either a 3 days on, 1 day off approach, but we find that a 5 days on, 2 days off works better with most people’s schedules.
The daily WOD is always posted here.
Use a weight that’s manageable for you or use a percentage of the weight prescribed, and substitute movements you can do.
The WOD is a starting point, and each athlete will need to experiment to determine what “enough” means. Top athletes might want additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of one of our coaches, or it can be determined by carefully logging your workouts and evaluating the results.
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off or to consider a WOD as “active rest” done at a lower intensity.
In general, if you work the WODs hard, you will find yourself at an improved level of fitness.
If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.
Contact us so we can answer your questions.