What is it like to train at OPC?
All classes are one hour and every class begins with a general warm up, static and dynamic stretching, skill work and workout explanation.
Within a typical week at OPC we program four days where we do a strength training session followed by the WOD (Workout Of the Day), which is the more high intensity portion most people associate with CrossFit. The strength training session is based on a weightlifting cycle and they run in duration of 4-12 weeks. In these cycles there is still variance on reps and loads and ‘heavy’ is always based on individual capacity. The lifts in the weightlifting sessions are generally barbell such as back squat or clean and our barbells for these lifts are 15lb, 35lb or 45lbs, making it easy to move just the right amount of weight. The other two days a week we do endurance style workouts where there is no strength session and the WOD lasts longer, usually 20-45 minutes.
The WOD is always different and we program to keep variance in time, movement, load, angle and degree of motion. All workouts are tracked through our WODify system so athletes can easily keep an eye on performance progress.