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We are proud a CrossFit affiliate!
In our CrossFit classes, we focus on the ten CrossFit fitness domains – cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. In class, participants will use their body weight and various pieces of equipment to perform compound movements and shorter, high-intensity cardiovascular exercise movements throughout the class.
Our Programming:
Our Director, Nate Schmidt, develops our CrossFit programming based on a 6-12 week focus. Our trainers communicate daily to assure the focus movements and muscle groups are incorporated into every class. Through this coordination, we hope to open the doors for members to cross-train and participate in the variety of classes offered at Roanoke Island Fitness Lab.
Basic Training:
Basic training is an introduction to the movements and exercises we feel are important for all Roanoke Island Fitness Lab members to learn at any stage of their exercise regimen, but will especially prepare them for CrossFit R.I.F.L. classes. CrossFit’s key movements and proper form will be taught during this training. Basic training has a permanent place on our schedule and all members can reserve their spot in class through Zen Planner.
HIIT is a cardio-driven style of training consisting of bouts of short, high intensity exercise intervals combined with periods of low-intensity active recovery. Class exercises may consist of running (indoor/outdoor), sprinting, jump roping, cycling and rowing. Class participants may use pieces of equipment such as kettlebells, slam balls, medicine balls, dumbbells, TRX suspension straps and more.
Functional Training is a safe, fun and effective functional fitness class that will get you back into the gym. We want you to feel strong, confident and energized in your daily life, and we know our Functional Training class will help you do just that.
Sweat is a 1-hour long class that can involve cycling, running, rowing, and total-body work. In the CrossFit world, this is called “Monostructural Training” and refers to metabolic conditioning that is cardio-driven. Each class will be a little different, and participants should come prepared for the elements. Running shoes, some type of device to record your time (i.e., watch or phone), a light or headlamp, and reflective clothing are recommended.
Space is limited so please reserve your spot ahead of time on Wodify.
Cycling classes are offered upstairs on our Keiser M3i Indoor Bikes. All bikes are Bluetooth operated, so members can track their rides by connecting their smart phone to the Keiser App. Our trainers will lead members through this high-intensity, cardio-driven class that will build their endurance and cardiovascular-strength.
Space is limited so please reserve your spot ahead of time on Wodify.
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