Getting into shape the CrossFit way

With the sounds of Queen’s “We Will Rock You” blaring in the background, trainer Kim Carper shouts out encouragement to her first class of the morning at CrossFit Lewes.

The four men in the class are working hard to complete the intense 20-minute workout of the day and finish before the allotted time. The first finishes in 16 minutes, the last with 30 seconds to spare.

During the workout they complete a series of 100 squats, six sets of four chin-ups, eight thrusters with weights and four burpees – similar to gut busters – followed by another 50 squats. It’s obvious the workout provides a lot of cardio exercise because all four are breathing heavily when they finish.

Carper said the workout, preceded by 20 minutes of warm-up exercises, is intense but geared toward a person’s age and ability.

CrossFit Lewes is contained within a gym-like setting, but it can’t be compared to a typical gym. Missing are the lines of exercise equipment such as bicycles and ellipticals.

CrossFit’s mission, says Carper, is to provide workouts that improve a person’s strength, endurance, power, speed, agility and balance.

Other workouts include traditional exercises such as jumping jacks, push-ups, sit-ups, running and jumping.

“We train everything all the time,” she said. “Our athletes consistently come because they see results both mentally and physically.”

According to its web site, CrossFit training increases energy levels, boosts metabolism, improves body composition, enhances performance and elevates fitness to improve quality of life.

Each group, usually with 10 to 12 members, has the advantage of a personal trainer leading and participating in the workout. “It’s also about the group as a community doing it together. No egos walk through the door. We all encourage each other. Many consider this their second family,” Carper said.

Carper said members are consistently dumbfounded by what they can accomplish. “Results happen very quickly because of the consistency,” she said. She encourages members to attend workout sessions at least three times each week.

New members are encouraged to take a three-session CrossFits Elements course to acquaint themselves with the program. Individual and group sessions are available once the initial course is completed.

CrossFit Lewes has moved into its third home in Nassau Commons off Route 9 across from Nassau Vineyards. Classes are offered Monday through Thursday in the morning and afternoon/early evening.

CrossFit Lewes plans April 9 grand opening

CrossFit Lewes will have a grand opening health and wellness fair from 10 a.m. to 2 p.m., Saturday, April 9, at its new location at 17517 Nassau Commons Blvd. near Lewes.

On the schedule for the day are free workouts and demonstrations; a free CrossFit Kids class (ages 6-13); membership discounts; free health screenings by Beebe Medical Center; bike safety and fingerprinting by the Delaware State Police; fire safety and fire truck tours by the Lewes Fire Department; refreshments; giveaways and prizes. Several local businesses will also have displays at the open house.

The owner, Meredith Simmons, also operates a CrossFit in Wilmington on The Riverfront.

CrossFit Lewes offers a children’s class from 3:45 to 4:30 p.m. Monday through Friday for youth ages 6 to 13.

For information about memberships and hours, phone 302-462-5176 or go to crossfitlewes.com.