WOD (Workout of the Day)
Our daily workouts consists of constantly varied functional movements executed at high intensity. They are generally never the same, “short” in duration, always scalable, and are skillfully programmed with a goal in mind. Drop Box CrossFit WODs are comprised of exercises that mimic movements performed in your day-to-day life or sport such as pulling, pushing, squatting, running, jumping, climbing, lifting and throwing. We accomplish this in creative ways through the use of equipment and our wide open space. In one hour, we focus on improving your functional movements that are necessary and common in your daily activities!
We at Drop Box CrossFit want your experience to a positive one. To ensure that our members start off safely and successfully, we require all individuals new to CrossFit to go through our Fundamentals Program. It is designed to prepare you for the awesome workouts that we do here at Drop Box CrossFit. Our program is a series of at least 2 one-hour classes and is taught in a small group environment. It benefits all ages and abilites. These courses will introduce you to the 9 basic fundamental movements of CrossFit: air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and the medicine-ball clean with focus on mechanics and technique. Once you have finished our program, you can freely participate in any of our regular classes at Drop Box CrossFit.
If you are an interested member who comes to us with CrossFit experience from another affiliate you may be able to forgo the fundamentals classes and “test out” depending on your ability and level of fitness once assessed by one of our coaches. The cost to attend this program is $150.00.
“I completed fundamentals with Stephanie in August 2018. I didn’t have any prior experience with CrossFit and minimal training with the required movements. Stephanie made me feel comfortable, gave me constructive feedback about my form, and helped me understand the next steps I needed to take to get better. What I learned through fundamentals has helped my performance, confidence, and made me passionate about CrossFit.” -Felicia Shelton
“It was great working with Kim. She was patient, and she exuded confidence when communicating the fundamental movements. Kim gave me a great foundation to build upon.”-George Jones,
“I had my fundamental course taught by coach Stephanie cravner and it was a great experience! I come from an athletic background and understand a good amount about functional body movement but Stephanie taught me a lot during those two days and made it very easy to remember and fun. She was extremely knowledgeable, a meticulous teacher and very passionate about coaching and being a part of the CrossFit community. I can tell that Stephanie not only loves coaching and helping people, she truly cares about our gym athletes and their well being. I am extremely grateful for Stephanie’s guidance as a coach and friend over the past 2 and 1/2 years! “ - Richie Zapata
“When I started crossfit, Coach Kim was teaching the 6:30 pm class pretty regularly. I liked the 6:30 class because it usually had low attendance so there were usually only a few people in the class. Coach Kim would use the time for one on one coaching with those of us in the class. During these classes I got to know her pretty well. She works hard to make sure everyone is doing the right movements and the right scales. She corrects form and encourages us to push ourselves to try movements she believes we can do even if we aren't convinced ourselves. My favorite Kim quoates are: Keep your chest up, You got this, keep moving, Your almost there, don't stop, Keep your head up and breath.”- Patricia Rarick
“My experience going through fundamentals at Drop Box was great. All the coaches were very thorough in teaching me proper movements and making sure I got my form right. The advice I was given and still receive today has guided me to increase my strength and Crossfit skills and I am feeling better than ever"The fundamentals class was extremely informative. The Coaches were super encouraging. The facilities and location are great. I have attended a fundamentals class at another crossfit box before and they were no where near as encouraging or informative.” -AJ Norton
I highly recommend Dropbox CrossFit, Va Beach!" -15.1 Fundamentals Class Finisher, Survey Monkey 2015
"I thought the experience was amazing. I was very nervous and scared for the fundamentals course, and it all went away as soon as the first class started. G and Art are awesome and I can say that I am officially addicted to Crossfit!" -Fundamentals Class Finisher, Survey Monkey 2015
"You can really see the passion Coach G has for crossfit and it really reflects when he teaches. Great job to Coaches G and Art!" -Fundamentals Class Finisher, Survey Monkey 2015
"I avoided doing CrossFit because I did not know if I would be comfortable with the movements involved but after attending the fundamentals course and actually doing the movements I am glad I went through it. Thanks to the trainers it lifted my confidence." -Fundamentals Class Finisher, Survey Monkey 2015
Trained and utilizing the methods of the Coach Mike Burgener, who is a Level 5 USAW Senior International Weightlifting Coach and CrossFit’s Preferred Course Instructor for Burgener Strength Weightlifting. Our Weightlifting Club is included with your membership and is open to ALL our athletes of Drop Box Crossfit. The main focus of this club is to improve the technical execution of the snatch, clean & jerk, and related lifts. Here you can expect to perform auxillary exercises and drills to supplement the olympic lifts. This program is intended to supplement your regular training routine and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.
Coach Kim teaching the Burgener Warmup
DBCF Team Training
Team training classes are for any member who wants to compete and interested on maximizing their potential. If you are new to Crossfit, we suggest first building a proper foundation through our daily programming and taking advantage of our weightlifting class and endurance classes.
Every competitor at the top is physically and mentally formidable. Everyone has areas where they shine a little brighter or struggle a bit more. So, what are the separators? How do you train to come out on top? By practicing. By training and not competing. We fine tune movements, focusing on efficiency and not loads.
The programming exposes you to movements, weights, and reps you would normally see in competition. This not only strengthens your physical abilities, but builds mental toughness. It's gritty, but it's a time you won't forget and will leave you wanting. See schedule for team training class times.
DBCF Gymnastics Clinic
Gymnastics is the cornerstone of CrossFit. When you move with good form, you improve your bodyweight strength and foundation. This in turn can also positively influence every part of your life and fitness. Each month you will work on a specific gymnastics movement. Are you looking to get that first handstand pushup or even that strict pull up? Using gymnastics principles, learn progressions and drills to get you to your goal! This clinic is a special events class and is led by Coach Stephanie C.
Using activities that kids naturally enjoy, we provide a fitness program that is safe, fun and energetic. Our CrossFit Kids 5 week program is seasonal and focuses on a combination of skill practice, workouts and games to build strength and conditioning in children. Our mission is to provide a foundation for lifelong fitness. By making our program simple and fun, your child will learn the basics of body control and safe exercise, and they will be excited about fitness. Our kids program is perfect for all kids, regardless of ability level or athletic experience.