The backbone of CrossFit BOTB is traditional CrossFit workouts, focusing on strength, conditioning, and mobility. These workouts combine gymnastics, weightlifting, and metabolic conditioning in varying degrees and durations to create unparalleled results. From the basic air squat all the way to the very technical muscle up and Olympic lifts, we utilize them all and make it workable for anyone at any level of fitness. We build strength, endurance, agility, technical ability, and general awareness of body and mind by training movements that support functional ability and translate to real life. And of course, there are the aesthetic benefits, too.
Each of our CrossFit classes follow the same basic format our goal is to fill the hour with as much fitness as possible.
Warmup/Mobility: Generally 5-10min
Strength Component: Generally 15-20min
Workout Of the Day: Generally 7-25min
*Saturday WODS generally don’t have a strength component and are more endurance oriented lasting 30-40min.
Check out our programming here
Our weightlifting program aims to improve the classic lifts, the snatch and the clean and jerk. The most successful CrossFit athletes have built a strong technical foundation in these 2 lifts. Our programming follows set cycles ranging from the introductory level developing strength and technique, to more advanced cycles prepping lifters for WODs or competition. Our weightlifting classes are great whether you are looking to improve your technique, proficiency, and strength, or wanting to pursue weightlifting as a sport.
BOTB Velocity is a 30 minute fast paced high intensity class with a focus on core strength and endurance. This class is great for folks who prefer more of a “bootcamp” style class with less barbell work than our traditional CrossFit classes. You can expect a variety of body weight movements in addition to the use of Kettlebells, Dumbbells, Medicine Balls, and every once and awhile you might see a barbell. The purpose of this class is to get in, get warm, and move your body for 30min.
At Ascension Yoga we practice Dharma Yoga. A graceful, yet challenging form of yoga based on Sri Dharma Mittra’s almost fifty years of practice of classical yoga. The practice is appropriate for students of all levels, from beginner to lifelong practitioners and accessible to so many because it meets each student where they are and according to their condition. As students move through the different series, they are encouraged to go deeper and experience the practice in a meditative and spiritual way. CFBOTB offers Dharma Yoga Level 1/2 for beginners to intermediate practitioners with a focus on learning proper alignment and becoming comfortable with the asana, physical practice as well as pranayama, breathe work and meditation. Dharma Yoga Level 3/4 is offered for more advanced practitioners yet can be modified for all levels. Open Dharma Yoga classes are mixed level with modifications offered for all practitioners.
It is an honor to share the Dharma Yoga lineage with our community and to share the benefits yoga has to offer both on the mat and off.
We believe that the beauty of CrossFit is it is universally scaleable to any fitness level. We also believe that our young people are capable of much more than we sometimes think they are. We have decided to allow young people 13+ into our regular CrossFit classes given they show the maturity and ability to participate in the classes. The workouts are modified to meet the kids abilities just like they are for anyone else. This is what allows us to have a 60yr old woman who just started her fitness journey, a 25yr old athlete, and a 38yr old stay at home mom in the same class. They are all going to be doing a version of the workout that is appropriate for them so they can train safely. We take extra care with our younger members and make sure they are safe, comfortable, and confident. If you are interested in your child coming to classes they just need to go through a short 30min assessment, at no cost to you, with one of our coaches so we can make sure they are able to move safely, follow directions, and have the basic skills they need to participate confidently in classes. If you have any questions do not hesitate to contact us.
Our personal training sessions are the most effective and efficient way to achieve your personal fitness goals, whether you’re just starting out on your fitness journey, or an experienced athlete looking to become a more well-rounded athlete with specialized, individual training. Our world-class coaches will work with you to help define your goals, develop a specific program and be your personal guide.
$149 per month
$125 - discounted membership for family members, first responders, nurses, and school teachers