CrossFit

CrossFit is a fitness program designed to be broad, general, and inclusive.  The goal is to provide a program that will prepare an individual for any challenge that may arise — to be prepared for the unknown and unknowable.  CrossFit as a fitness program strives to train individuals to continually learn and master new skill sets, pushing the boundaries of their fitness through various physical and mental challenges.  CrossFit is CONSTANTLY VARIED, HIGH INTENSITY, FUNCTIONAL MOVEMENT.  What that means is every day there will be new challenges to face.  There will be a different exercise, heavier or lighter weights, or new skills to master.  We will use our entire body to move large loads over long distances, quickly.

What do you get with a membership at Bombers CrossFit?

    1. Professional instruction from highly motivated, expert coaches
    2. Skillfully tailored workouts to fit any level of fitness
    3. Unlimited access to training
    4. Group classes with a competitive up-tempo atmosphere
    5. Personalized goal-setting & motivation to achieve your goals
    6. Nutrition plans & dietary counseling to help you perform & feel better
    7. Constantly varied workout routines

CrossFit Defense

CrossFitters train for the unknown and unknowable, but elite fitness does not guarantee personal safety. If CrossFit is the study of human movement, CrossFit Defense is the study of human movement as it relates to violence, fear and aggression. Athletes are taught close quarter skills and combines fun, dynamic, and effective drills that are extremely effective for anyone of any age who may have to defend themselves.

CrossFit Endurance

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We focus on eliminating unnecessary volume of training while increasing intensity. Our programming is structured and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, and explosive activity. Everything we do focuses on midline stabilization and working from the inside out. We follow the CrossFit model while adding precise training protocols for endurance. We make you lift heavy. We make your lungs burn. But we make you happy!

CrossFit Football

We use multi-plane compound movements to simulate the demands placed on an athlete during sport. Football, like most field sports, is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.

How do we know CrossFit Football’s programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only have top athletes created it, but also it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; this program was not merely designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics.

The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every athlete needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted. This applies to NFL players, Olympic athletes the same as it applies to Pop Warner and 40-year-old athlete competing in the garage.

CrossFit Football meets these needs, for all athletes and competitors.

 

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CrossFit Goal Setting

When harnessed, practiced and understood, Goal Setting and Positive Self-Talk are powerful assets to any Athlete. Although the physical attributes of CrossFit Athletes are indeed elite by any standard, the mental, emotional and character development that is forged through the difficulty of the workouts is also worthy of our study and contemplation.

Goal Setting and Positive Self-Talk are applicable to any physical or professional endeavor. When mastered, the lessons we learn in the CrossFit Affiliate gym are a tool that may be successfully applied to academics, relationships, business, leadership and profession.

CrossFit Mobility, or Mobility WOD

MobilityWOD® is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. While people are born with this incredible machine, they aren’t born with the right software to run that machine.

The MobilityWOD is designed to help you hack your body’s mechanics and provide the tools to perform basic maintenance on yourself.

CrossFit Weightlifting

"There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, power clean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. The Olympic lifters are without a doubt the world’s strongest athletes.

These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object as is commonly required in nearly all sports. In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature. CrossFit makes them available to anyone with the patience and persistence to learn." - Coach Greg Glassman

CrossFit Powerlifting

This program is for the athlete interested in learning and incorporating the methods used by Louie Simmons of Westside Barbell. A large focus of the program is on the three major lifts: back squat, deadlift and bench press, although instruction is applicable to all strength training. The program also includes numerous assistance exercises (box squat, bands for lifts, sleds, ropes, etc.).

The Powerlifting program teaches athletes to:

  1. Understand how to develop special strength from explosive strength, speed strength and strength speed, as well as to understand at what velocities they are trained.
  2. Use the power lifts with proper technique
  3. Increase loads on the Olympic lifts by special means and accommodating resistance.

 

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CrossFit Strongman

Integration of the strongman movement/energy system into the constantly varied CrossfFit model is invaluable.  CrossFit Strongman is the best, and most fun way we know of, to favor strength while still increasing work capacity across broad time and modal domains.  In CrossFit, we want a stimulus that is constantly varied so that we never stop progressing in our fitness.  That’s true whether it’s a CrossFit Games hopeful or someone who’s looking to get fit after a lifetime of being sedentary.  Strongman movements provide a playground where athletes can test their brute strength while improving their conditioning.

Bombers Barbell Club (BBC)

The BBC is a USA Weightlifting Club, dedicated to instructing, improving, and inspiring men and women of all ages in the sport of weightlifting.

What to Expect:

Our mission is to provide instruction in the sport of weightlifting to anyone willing to learn regardless of age or ability.  Each class will be structured in a way to provide technical instruction, allow a chance to practice your skills, and improve strength.  The major focus will be placed on technique—we will master the fundamentals and continually hone our technique while improving our strength.

Each class will begin with a dynamic Warm-Up followed by our Focus Lift for the class.  The Focus Lift will be a variant of either the Snatch or the Clean & Jerk.  These are technical lifts, designed to be explosive total body movements.  Proper rest is required between lifts and between sets—initially this may appear to move very slow with a lot of rest time.  This is to ensure you are both mentally and physically prepared for each lift.  The Focus Lift will be the majority of our time.  In the remaining time there will be Auxiliary Weight Lifting to aid to the strength necessary for Olympic Weightlifting.  The session will conclude with a Cool-Down used to enhance mobility and flexibility which is extremely necessary in the sport of weightlifting.

BBC class times are: Wednesday at 1830 & Saturday at 0900 - Please visit the Fees page for pricing.