Disclaimer - I always train 10 months out of the year in a regular BBing format but choose Nov and Dec to take time off and heal up. Each year for these two months I have chosen other activities to focus on and keep my fitness/activity level up instead of just sitting at home. One year I joined a full body kettle bell training program class (harder than it sounds when you are used to moving resistance in a specific path), another year I taught the boxing classes at the Golds Gym here, have done a Power Yoga and MFR class (very similar to the DDP Yoga program), this past Nov and Dec, l spent the two months in one of those power band body weight work out classes that you see being advertised by SEAL trainers (which was actually a very good change of pace and a tough workout), etc...
I joined a CF gym for eight weeks two years ago. Uggghhh. By the second week, I was already having members of the class complain that I was not following the format of the WOD (workout of the day) that was posted. Which is true, because I wasn't. I gave up after the 4th class and seeing how dangerous some of it was.
In CF defense, I will say that the premise of short intense workouts of a variety of difference exercises is effective for the average trainee (non BBing, non Strength, non Sports specific). It gets your heart rate up, you sweat, and you get in shape. But that is about all I can say.
The worst part is the members are a cult like group that wear their injuries they have incurred in these classes like a badge of honor. Blown RC? Cool. Torn lat? Suck it up. Tendonitis? That will get your beginners badge merit. The exercises themselves are not overly dangerous to people that have been training before if done properly in a controlled manner. But "properly" and "controlled manner" do not belong in CF vocabulary. They encourage high reps done at high speeds where your form breaks down after the first 5-6 reps. You no longer actually use your body to control the weight, instead you use it to generate momentum and to lurch and jerk around. I can't tell you the number of people I saw falling over and over when doing overhead squats. Getting their wigs split when they fell on their ass and the bar came down and hit them in the head. Or the number of times I would literally cringe when watching people risk a bicep tear while flopping around trying to get in the final position on the gymnastic rings over head.
Oh and if you have quads that are capable of moving more than your body weight for ten reps or more in the gym, you do NOT need to be doing those stupid box jumps unless you want to put your knee cap and tendons at extreme risk.
Never again will I waste my time or money on one of these places.
