Our Classes

We offer a number of different classes/services in our regular schedule.


CrossFit Lite
CrossFit Lite has the same great benefits as the regular CrossFit classes without the intimidation and complexity of lifting with the barbell.It’s a Bootcamp style program designed to be challenging for all levels with no previous experience required. CrossFit Lite will focus on the basic CrossFit body weight movements by using a variety of different body weight movements and objects like kettlebells to obtain significant strength and cardiovascular health. Each class is different and can include activities like running, body weight movements, kettlebells, wall balls and box jumps. Every class is coached led and programmed by a CrossFit Level 1 trainer and is going to be an awesome workout! Join us for a functional, full body workout that will improve your fitness all around. To see our CrossFit Lite schedule, please click here.
CrossFit Bootcamp
This is a one-hour, coached class designed to help introduce you to exercise and fitness with an emphasis on teaching/coaching.  CFBC classes are integrated right into our regular CrossFit classes making sure that a second coach is always on hand to give you any extra attention you need. In this class, you will be introduced to functional movements such as lifting, jumping, pushing, pulling, running, rowing, skipping and more, all in a supportive environment.   To see our schedule for CrossFit Bootcamp, please click here (orange classes named “CrossFit & B.C. indicate relevant time slots).

This is the staple CrossFit class designed for the person who is interested in General Physical Preparedness and who is not new to CrossFit Ark.  Here, the pace of the class is slightly quicker with a higher emphasis on advanced cues as well as efficiency tips over teaching moments from scratch.  The coach will still offer lots of guidance on appropriate scaling and keep an eye on your form to ensure your safety. This group class will begin with a warm-up, usually include a strength or skill building portion and definitely offer all levels of fitness a demanding and rigorous Workout of the Day.  Programming is provided Pat Barber of Warm Up and Workout.  To see our schedule for CrossFit, please click here.

To be integrated into our CrossFit classes safely, members must have attended CrossFit Bootcamp on a regular basis for at least one month in order to get the appropriate “ground up” teaching and knowledge that will be required in the CrossFit class. Once a coach evaluates the member’s level of familiarity with CrossFit movements, a 1-on-1 private class will be scheduled in order to teach the member Olympic Lifting (clean and jerk, snatch).

Youth (ages 13-16) are welcomed to join any CrossFit Bootcamp or CrossFit Lite class.  These classes includes all elements of a CrossFit workout: weightlifting, running, gymnastics, rowing, bodyweight exercises and medicine ball training.  To see our CrossFit Lite schedule, please click here. To see our schedule for CrossFit Bootcamp, please click here (orange classes named “CrossFit & B.C. indicate relevant time slots).


Kids Program
The CrossFit Ark Kids Program is for kids between the ages 8 -12 and is designed to help develops physical abilities, social skills and self-confidence. Our program can prepare kids for sports by improving stamina, coordination and body awareness. The Kids Program also provides an alternative for children who do not show an interest in traditional team sports or activities.  Kids who participate in our program are exposed to exercises and activities that help develop good motor patterns, balance, assertiveness and a positive attitude toward challenges — both physical and mental. At the very least, the kids are kept moving and have a fun time burning off energy!
Starts Sept 6th, 2016. Click here for more info on schedule and registration.


Barbell Club: Olympic Lifting
This class focuses on improving the two Olympic lifts, Clean and Jerk and Snatch. The class is for people who are looking to spend more time working on learning, and refining their Olympic Lifting by spending more time with the barbell in a coached environment. Classes are currently limited to 5 people with a mandatory commitment of 6 weeks. You must have exposure and some experience with lifting. A regular attending member at CrossFit Ark that has been working out for 4-6 months or more is considered to have enough exposure. Programming is for 2 days of training a week and for 6 weeks. Classes run on Wednesdays at 7:30pm Fridays at 6:30pm.

Open Gym
This is your time to come to the box and work on whatever you want. You can do the WOD of your choice, some strength training or work on technique. It is not a coached class; you can come and go at any point in the time allotted for Open Gym.

Competitive Training
CrossFit Ark provides programming for a select group of athletes focused on qualifying for next year’s Regionals. The program includes accessory drills and WODs, skill work, mobility and recovery work, as well as nutrition logging.  To learn more about qualifying for the CrossFit Ark Competitive Training Team, please click here.

Intro To CrossFit Workshop
This is a 4-hour Workshop offered at CrossFit Ark and covers all the material in the 5 Fundamental Classes (see above) in a larger group setting, with smaller breakout group sessions. The Intro To CrossFit Workshop will includes a warm-up, instructional/coaching and a great workout incorporating learned movements. Completion of the Workshop allows you to attend any regular CrossFit class. Reservation required due to limited group size.  Please ask for details.

All of our classes are open to CrossFit Ark members.  We also welcome members who hold membership at a different CrossFit box; drop in fee only $20.  See our Services & Fees page for more member and visitor rates.

Have a question?  We’d love to hear from you – get in touch!