Omnia’s CrossFit Elements Program is based on the approach that a CrossFit athlete’s success is based on solid integration into gym culture, understanding the “WHY” of CrossFit methodologies, and in-depth instruction of core CrossFit fundamental movements. Many programs are focused on getting athletes into class as quickly as possible without allowing the athlete the opportunity to properly understand why we do what we do in CrossFit, this is what we call Contemplative CrossFit. At CrossFit Omnia we are committed to making our membership “educated athletes” who are invested in CrossFit as the most effective means of achieving lifelong health and fitness. No matter how experienced you are, these are valuable and worth the time and money. Even if you think you have perfect form on your squats, deadlifts and/or overhead presses, it’s amazing what can be fixed when you have a trained set of eyes watching you do them.

Elements Program Schedule

Six (6) classes held on the first 2 full weeks of each month on Monday, Wednesday and Thursday  – 7-8pm

Cost: $75 (if you sign up for a membership after these 2 weeks we will apply the $75 towards your monthly membership)

(Please contact us for confirmation on the next Elements Program)

  • Part 1

    What is CrossFit?

    Constantly Varied, High Intensity, Functional Movements…but why? Scalability, Empirical Data, Randomness, Metabolic Pathways/

    Introduction to CrossFit Warmup

    Warm Core Temp, Focused Stretching and Movement, Mobility

    What is a WOD? What to expect?

    Metabolic Conditioning/Cardio, Gymnastics, Weightlifting/Olympic Weightlifting, Benchmark Girl & Hero WODs

    Squat Clinic

    Air Squat, Front Squat, Overhead Squat


  • Part 2


    What CrossFit recommends? – CrossFit Nutritional Pyramid, Empirically Based, Paleo Diet, Insulin Management, Glycemic Index, Zone Diet

    Press Lab

    Shoulder Press, Push Press, Push Jerk, Thruster


  • Part 3

    Threshold Training Discussion

    Increasing Power Output…How? Improving Technique at Higher Speeds…Why?

    Pull Lab

    Deadlift, Sumo Deadlift High Pull, Introduction to Clean


  • Part 4

    Foam Roller Introduction

    Body Weight Movements

    Pushup, Burpee, Situp, Pullup, Knees to Elbows, Toes to Bar, Ring Dips, Ring Row, Muscle Up Intro

    Pot Pourri!


    Box Jumps, Kettlebells, Slam Balls, Wall Balls, Lunge, Rowing

    Benchmark WOD