About RCCF

And your coaches.

LORI SHAW FORRESTER | OWNER AND HEAD COACH

PHIL FORRESTER | OWNER AND COACH

ADAM VERHALEN | COACH

PAUL RIVERA | COACH

WHAT IS CROSSFIT?

We see this question on every CrossFit website and the standard answer is:

“Constantly varied, high intensity, functional movement.”

But what does that really mean?

Let’s start with the last one – functional movement. This is very dependent on where you’re starting. If you struggle with weight, the ability to go upstairs is functional. If you’re a seasoned citizen, getting up from the floor is functional. If you are a mom or dad, lifting a child is functional. The concept of functional fitness simply means being in the proper fitness to move the way you need or want to.

But it is one thing to be able to “perform” the movement. It is another to “improve” the movement. Improving functional movement requires the second part which is intensity. In the beginning of your fitness journey, it starts with basic performance, then low intensity performance, and then finally high intensity performance. This progression is specifically designed to improve, over time, the functional movement. Not only do you move, you get better at moving!

Now let’s look at the “constantly varied” part. Stated simply – mixing it up. There are 2 valuable aspects of this;

First, by having varied movement you address multiple exercise disciplines at once. Cardio, weightlifting, and gymnastic type movements all combine to provide an efficient and effective full body workout. There is no longer a “cardio day” or “leg day”. It is always “body day”!

Second, constantly varied means every day is different. One of the biggest reasons for failure in any workout regimen is boredom. Motivation can fade if you are not constantly stimulated, in both mind and body. The daily variety of workouts is one of the keys to continued engagement over time. This variety coupled with intensity and a small group of people, the participation rates and successes increase.

So, What is CrossFit? – CrossFit is a way to improve your functional fitness by providing an exercise regimen that is appropriately intense and always different. We deliver it in a small group setting with a coach to educate and monitor and a community to encourage and support.

OUR MISSION

Rock City CrossFit seeks to revolutionize the health and fitness industry in Little Rock, AR by providing a professional health conscious service in a non-judgemental competitive environment with a focus on improving each individual mentally and physically.