CrossFit 6330 is the longest established CrossFit gym in Albany. We have the experienced coaches and programming to reach your fitness goals. 1. What is CrossFit?

2. What to Expect

3. What You Will Need

4. Nutrition

5. The Lingo

“The sport of fitness”

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capac-ity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

CrossFit is a worldwide strength and conditioning fitness program designed for all ages. Whether you’re a beginner or a professional athlete, the CrossFit program is designed with universal scalability, making this the ideal exercise program for anyone, regardless of age or experience! If you’ve always wanted to get in shape, CrossFit is a phenomenal fitness program that is sure to transform you. Whether your goals are weight loss, gaining muscle orincreasing endurance, all is attainable if you commit to CrossFit. The daily workouts include a mixture of cardiovascular endurance based exercises as well asmovements designed to increase stamina, flexibility, power, speed, coordination, agility, balance and accuracy. You attain these goals using a wide variety of exercises, including running, rowing, plyometrics, gymnastics, weight training and Olympic weightlifting techniques. The CrossFit 6330 program is sure to challenge you, despite your current athletic abilities. The workouts of the day (a.k.a. WOD’s) consist of personalized group training sessions where Elite Coaches/Certified Professional Trainers guide you and push you every step of the way. You are monitored and motivated throughout every class. You will be mentally inspired to achieve your goals. People of all ages and sizes are capable of CrossFitting. We scale loads and intensity, we do not change the program. The needs of professional athlete’s verses our grandparents differ by degree not kind. CrossFit is also used as a tool for increasing the athletic performance of any and all sports or unfit individuals. Many police academies, firefighters, tactical operations, military special operations, champion martial artists and various other elite professional athletes train CrossFit. It is a globally recognized fitness program that’s proven to deliver results. It works, it’s fun and affordable. It will change your life and fitness will become your passion. Content provided by CrossFit.com

As a new athlete to CrossFit 6330, you can expect to be welcomed with open arms, regardless of your fitness level! Our staff has been through an extensive internship process which is ongoing even as they take over their own classes. Over that time they have been trained to meet you where you’re at when you come through those doors for the first time. That being said, we’ll evaluate your performance and hold your hand until you’re ready to take off the training wheels. Scaling the WODsWe practice the art of scaling each and every day, each and every class. We ensure that safety comes first, and that form and technique are sound before we stress speed and heavy weights. This a model that has proven successful for all of our athletes. Even the more experienced lifters have found huge gains after taking a step back and mastering the basics before adding more weight or more complex movements.Everyone has their own goals. Some want to compete at a high level, others are interested in being healthier and more productive, while others simply want to look good naked. Whatever your “WHY” is, we can accommodate that, and getthe most out of those results!

Gear: The Basics

Shoes: Cross trainers with a stablebase will allow you to move safely andbe confident in your lifts.Recommended: Reebok CrossFitNano’s, Nike Metcons, Nike Air Max’s

Clothes: CrossFit is best done incomfortable and loose (but not baggy)shirts and shorts/leggings. For shorts,find a nice length in betweenbasketball shorts and trackshorts. Compression shorts of somekind will help warm up a little fasterand keep everything in place as youstart to move.

As you advance in CrossFit, the gearbelow will help you reach that nextlevel.

There a few bare minimums you’ll want when you show up for a class. It’s alwaysnice to show up prepared for work! :)

The Gear: Nice to Haves

Jump Rope: Your own rope will affordyou the ability to work skills on yourown and you’ll avoid the hassle offiguring if its the right size from onework out to the next. Practice makesperfect!

Knee Sleeves: These are definitelyNOT a necessity, but are certainly niceto have. They compress the areaaround the joint for added stabilitythough range of motion.

Wrist Wraps: Wraps add stability andwrist support when things get heavy. Olympic Lifting Shoes: Creates astable platform to lift in, helpsincrease your range of motion aroundthe ankle and allow for more mobilityto find the bottom of your squat.Recommended: Reebok Lifters areversatile to lift and WOD in, INOV8/Nike/Adidas lifters are more onedimensional and for lifting primarily.

Once we’ve established a consistently more active lifestyle wecan now focus what we’re putting in our bodies and gettingthe right fuel in the machine.

We’re really good at working programming good workoutsand getting performance at an all time high. But if you reallywant all those things to move to the next level, we can alsofacilitate those gains through our in house Metabolic Jumpstart nutrition program.

This is our opportunity to show you how to eat, not just whatto eat. Since everyone has different goals, we’ll expose to amultitude of different styles of nutrition:• How to lose fat• Gain muscle• Simply maintain a certain weight• Change your body compositionWe are on a mission to educate and empower our athletes andequip them with as much knowledge and how to apply thatknowledge as possible. Here at CrossFit 6330 you’ll learn how to train, how to eat, andhow to become the best version of yourself possible.

Acronyms

• AMRAP: As Many Rounds as Possible.

• BW: Body Weight. • CF: CrossFit.

• CFHQ: CrossFit Headquarters.

• C2: Concept II Rowing Machine.

• EMOM: Every Minute on the Minute

• GHD: Glute Hamstring Developer.

• MetCon: Metabolic Conditioning

• PR: Personal record.

• Rep: Repetition.

• RX: WOD done without any adjustments or subs.

• 1RM: Your one rep maximum lift

• Set: A number of repetitions.

• WOD: Workout of the Day.

• The “Girls”: A series of benchmark workouts created byCFHQ that are universally known.

• The “Heroes”: A Hero workout is a tribute workout in honorof a fallen CrossFitter (either Soldier, Sailor, Airman, Marine,Firefighter, Police officer) that died in the line of duty. Theyare tough and among the most difficult of WOD’s.