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Fundamentals:

The Overload Fundamentals class is designed to expose the newest members of our community to our foundational movements in a private or small group setting. We offer our Fundamentals sessions twice a day for your convenience.  Our coaches will provide intensive instruction and progressive introduction to the fundamentals of CrossFit and the intensity levels that are inherent in our group coaching sessions.  This is a core class the we continuously offer that even our most experienced athletes will refer back to from time to time to work on their skills.  The Overload Fundamentals class is a requirement for individuals to gain access to regular CrossFit classes and specialty classes.

Testing Out of Fundamentals:  If you have been doing CrossFit for a while and feel confident and comfortable performing the 9 fundamental movements of Crossfit, basic gymnastics movements, and Olympic lifts, you can request to test out of the Overload Fundamentals class and gain immediate access to our Group Coaching Sessions. Contact us to schedule a time to come in and demonstrate your competence with one of our coaches. We have extremely high standards, so if you are unsure as to whether you are a candidate for testing out, we strongly encourage you to take advantage of our Fundamentals.

CrossFit Group Class:

Please arrive at least 5 minutes early to each group class, because it starts promptly on the hour.  You must sign-up for every class you take at CrossFit by Overload.  Each Group Class begins with a coach led warm-up, stretching, specific skill instruction, workout, and then there are a few minutes for post-WOD recovery & group discussion.  These classes will take the fundamental skills and apply them to more complicated movements in a constantly-varied, high-intensity environment.  You will be under the watchful eyes of our coaches in a group of up to 15.  Each coach is skilled in identifying poor technique that is extremely dangerous and harmful to you.  So proper technique while performing the fundamental movements is imperative before joining the group classes.  After starting the workout, the coaches will be circling the gym floor making form corrections, correcting range of motion, and of course motivating you through that part of the workout when your arms feel swollen, your legs ache so bad they don’t want to bend, your eyes sting from sweat, your hands can’t hang on, and all you want to do is quit.  But quitting is not an option when everyone else in the gym is there cheering you on.

Olympic Lifting:

This class takes the fundamental lifts and presses and brings it all together for the Olympic Lifts.  You will work on the Snatch, Clean & Jerk, and their components.  The coaches of this specialty class have attended the CrossFit Olympic Lifting Certification, and have worked with beginners and competitors alike.  The sport of Weightlifting requires instruction, dedication, skills & drills, and repetition.  “You will need to practice a lift a thousand times before it starts to look natural, and then lift it another ten-thousand times.” -Mike Burgener.  The slightest flaw, uncorrected, can result in disastrous consequences.  The athletes that take an interest in this area love it, and so will you!  Lifting is a lot like Golf.  You spend a day frustrated and hacking away trying to mimic the experts.  Then you have that one moment where everything comes together, and the previously impossible and insanely heavy feels light and fluid.  And so you keep coming back.  There is honestly nothing more gratifying than the first time you feel a good Snatch.

Gymnastics:

In this class you will perform physical exercises designed to develop strength, balance, agility, and coordination. These classes are very fun and quite challenging.  You’ll do things that will puzzle your friends.  I’m talking handstands, one-armed handstands, pull-ups, muscle-ups, one-legged squats, insane vertical and horizontal jumps, core stability, and more!  Come to one of these to meet everyone and you’ll have a blast.  Our coach is CrossFit Gymnastics Certified, and has a background of teaching kids gymnastics.

Endurance:

If you want to see immediate improvement in your lungs and the capacity with which you can perform at a high level deep into an endurance sport or a workout, then come to one Endurance workout. I say one, because they speak for themselves. Come to one, and you’ll be hooked. Our coaches are CrossFit Endurance and Pose Method Certified.  They will develop your running efficiency, and prepare you for your next race, triathlon, or sport.  Our coaches have run many triathlons, marathons, and speak from experience not hobby.

Open Gym Class:

You must satisfy all prerequisites before coming to open gym.  You must have signatures from the Endurance, Olympic Lifting, and your Fundamentals coach.  Open gym is a time where you can work on the skills required to reach a personal goal.  Need help setting personal goals? Ask a coach.  There is a coach on hand at every Open Gym, but it is not run like a Group Class.

Nutrition:

Class description for nutrition coming soon!

Competition Coaching:

Many of our members become so engulfed with CrossFit by Overload that they want to take there new found fitness and test in the world of competition.  We participate in many around southern California including the CrossFit Games Open qualifiers and beyond.  This class is for the individual that wants and needs to hone their skills and take their game to the next level.  Your “goats” or weaknesses will be worked and worked until they are no longer.  If you’ve had trouble with a certain movement for a while or need to break through a mental barrier, we will target that and make it yours.  This class is definitely for the more experienced Crossfitter looking to be competitive.

Personal Coaching:

Sometimes we just need that individual one on one attention in order to get better.  Personal coaching can help you achieve this goal if you are having trouble in the group setting.  Most often we find that progression comes quicker in the group setting, but if you need some one on one time then contact your coach to set up a time.