At South Tryon Athletic Center CrossFit, we know hard work pays off and we believe in using a variety of movements to create your best workout. We use a combination of elements such as Olympic weightlifting, gymnastics, sprinting, rowing and core condition to improve overall flexibility, strength, speed, endurance and agility. Instead of monotonous and boring workout programs we have drastically different WOD’s so every workout is unlike any other. We like to keep it non repetitive and focus on different movements to provide your body with long-term success. The best part of our philosophy? The camaraderie by working with people who cheer you on and deliver support every step of the way.

South Tryon Athletic Center CrossFit 10 Components of Fitness

There are ten recognized general physical skills, and they are all practiced regularly with CrossFit. You are as fit as your competency in each of these ten skills.

  1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – The ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Improvements in endurance, stamina, strength, and flexibility come about through training.

  • Training refers to activity that improves performance through a measurable organic change in the body. (1 – 4)
  • By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. (7 – 10)
  • Power and speed are adaptations of both training AND practice. (5 & 6)

10 Fundamental Movements

  1. Squat
  2. Front Squat
  3. Overhead Squat
  4. Press
  5. Push Press
  6. Push Jerk
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Medball Clean
  10. Bench Press (We still bench at STAX)

"When you want to succeed as bad as you want to breathe then you will be successful."

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