Services
CrossFit
Personal Training
Drop-ins
Services
CrossFit
Personal Training
Drop-ins
CrossFit
CrossFit is a fitness program that produces measurable outcomes through lifestyle changes, centered on training and nutrition. Workouts consist of constantly varied, high-intensity, functional movements, and are most fun and effective among friends at a local CrossFit gym.
Weightlifting / Strength
A typical strength component may include variations of squatting, pressing, deadlift, and olympic weightlifting. These exercises target multiple aspects of strength, technique, and muscle development.
Metcon
A form of body conditioning that involves endurance training, resistance training, high-intensity aerobics and exercises performed often in a circuit.
Gymnastics / Skill
In CrossFit, body-weight movements are considered gymnastics (e.g., air squat, push-up, pull-up, etc.). The gymnastics label is applied to any exercise where you move your body through a range of motion (ROM) without an external load. Nothing beats gymnastics in terms of developing your coordination, agility, balance, and accuracy.
Personal Training
Personal Training is one-on-one coaching that incorporates physical assessments, goal setting, exercise, and education. These sessions are tailored to your abilities and keep you on track toward your goals.
Wellness
Wellness is the act of practicing healthy habits on a daily basis to obtain better physical and mental health outcomes so that instead of just surviving, you’re thriving.
Strength Training
Strength training will enhance your quality of life and improve your ability to do everyday activities. It can also protect your joints from injury and build muscle for better balance. This component is important to maintain independence as you age.
Cardio
Cardio encompasses any exercise(s) that elevate your heart rate. Some benefits include improved heart health, weight loss, lowering blood pressure, reduced stress, and better sleep.
Frequently Asked
Why CFS?
It is not all about the thrusters and pullups. It's about learning how to live a life of sustainable healthy habits to stay self-dependent, all while having fun with the support of others on the same path.
How Much Does CrossFit Cost?
Every CrossFit gym has different pricing. Most gyms offer different variations of class packages and memberships. Contact us today to learn more about our schedule and try a free class to truly experience what we have to provide.
How Will CrossFit Affect my Health?
The CrossFit program — constantly varied, functional movements performed at a high-intensity — can help fight chronic disease. Fitness provides a great margin of protection against the effects of time and disease. Fitness should also be known as “super-wellness.” To improve or preserve your health, do CrossFit.
What do I need to do before I start?
Nothing! You do NOT need any experience before you start CrossFit.
Our methodology meets you wherever you are in your fitness journey, whether it is day 0 or day 1000. Every workout is scalable to meet each individual's specific needs. Coming in with a positive attitude and a willingness to learn is all you need to see results! That’s it!
What does a class look like?
A CrossFit class is a 50 minute group session led by one of our experienced coaches. While every gym has a different setup, and each class consists of different movements, a typical class looks like this:
Whiteboard Brief & Class Introduction — To start, you will gather in front of a whiteboard where your coach will walk you through the workout, the movements, and ideas for scaling.
Warm-up — Your coach will take the class through a warm-up to prepare you for the rest of the class.
Weightlifting/Skill Practice — After the warm-up, your coach leads the class through a lifting and/or skill practice, which is typically related to the movements in that day’s workout.
Workout — Once everyone is ready, your coach will start the clock and the entire class will do the workout together.
Cool Down — Fist bumps, sharing scores, and stretching to transition you back into your day.
Do I already need to be in shape?
No, not at all! You don’t become fit to join CrossFit, you join CrossFit to become fit! While some movements might seem hard or intimidating, we’ll coach you through it.
WORK
CROSSFIT SMOKESHOW
206 SW Maple Street, Ankeny, Iowa 50023
[email protected]
© 2022 CrossFit Smokeshow LLC
Gym Hours
Monday - Tuesday: 5:00a - 6:00a - 12:00 - 4:30p - 5:30p
Wednesday - Thursday: 5:00a - 6:00a - 4:30p
Friday: 5:00a - 6:00a - 12:00 - 4:30p
Saturday: 7:00a
Sunday: Closed
Free First Class
CROSSFIT SMOKESHOW
206 SW Maple Street, Ankeny, Iowa 50023
[email protected]
© 2022 CrossFit Smokeshow LLC
