Classes will run for approximately one hour. Each class will include a warm up and stretching, a period of instruction on the exercises being performed that day, a safety brief, the workout of the day, and then a cool down and stretching routine.
Each WOD (workout of the day) will be scaled for the individual. Clients will be evaluated and recommended a scaled level but may choose whichever level they wish within reason. Any exercise deemed unsafe for a client due to injury or fitness level will be substituted with an exercise of equal range of motion capabilities.
To ensure the safest environment possible for our clients, a minimum of one mandatory CrossFit 101 class must be taken before a client can join the normal class schedule. CrossFit 101 classes are in-depth training into the movements involved in CrossFit.
CrossFit Training Wheels
Our ‘Training Wheels" class meets 4 consecutive days for one week. It is designed for anyone who would like to join our CrossFit classes. Whether you have been sedentary, generally active, or an elite athlete, our ‘Training Wheels’ class is designed to prepare you for technical proficiency that is a prerequisite for our CrossFit group classes. During this time you, along with other beginners, will be introduced to our movement curriculum in a group setting. You will also learn all the proper movements required for the Olympic lifts, power lifts, metabolic conditioning, and journal tracking. The Training Wheels program will ensure that you have a solid understanding of all that we do as well as safely prepare you for the larger group classes. You will be instructed and also participate in a WOD at the end of the class each day. It is mandatory that you take all four classes in a row. We only allow 12 participants into each Training Wheels program per week, so if you would like to get started make sure you contact us ASAP for the next spot.
This doesn’t work for you? Then you will be required to attend two, one hour private training sessions at a cost of $100. Call 770 995 4260 for more information.
The class is 45 minutes of HARDCORE cardio that will work your entire body head to toe! You will go from sprints to punching to core work to mixture of many other movements focusing on agility, plyometric movements, and stability movements! Come sweat it out with Mandy!
We believe CrossFit Strongman is the best - and most fun - way to increase strength while still increasing work capacity across broad time and modal domains. In CrossFit, we want a stimulus that is constantly varied so we never stop progressing in our fitness. Strongman movements provide plenty of variation in a toy-filled playground where athletes can test and improve their brute strength and overall fitness level.
You have to reserve your spot for this Class online through WODIFY.
This will be where strength is the main focus. It's perfect for people who are looking to get stronger for crossfit WOD's to reach Rx, Rx + or even qualify to be in our advanced Strongman classes.
OLY STRONG COURSE
Open to all members of Knockout CrossFit as well as non-members. This is a program set up with 12, 1 hour classes that focuses primarily on instructing and improving technique. All ability levels are welcome to attend these classes! If you want to drastically improve your lifting technique, add weight to your lifts, and make your CrossFit workouts more efficient sign up for the upcoming course.
How many athletes will participate in class?
Classes take place in a small group setting. The maximum number of athletes allowed to enroll is 12. This class will be on a first come, first serve basis.
Upon completion of this course each athlete will receive the following:
1. Free t-shirt
2. Free wristband
3. Strength, knowledge, and greater max lifts
In order to find out when we are running the next course give us a call at 770 955 4260