With constantly varied, high-intensity functional movements, CrossFit is a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness in an accepting and encouraging environment.  CrossFit is a training program that builds strength and conditioning through extremely varied high intensity challenging workouts.

Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically anything and everything. CrossFit is extremely different from a commercial gym…and not just because you won’t find any ellipticals, weight machines, or Zumba classes. 

According to the CrossFit site, this program “is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”What that means is that every day there is a particular workout prescribed (you’ll often see this written as Rx’ed) for everybody that comes to CrossFit.  Rather than having one workout for older women and another for hardcore athletes – there’s ONE workout each day that is completely scalable based on your skill.  For example, if the workout calls for squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start. If you’re injured and can’t do squats at all, a similar movement will be substituted, and if the number of reps is too many for your current ability, that will be reduced. As you get stronger and more experienced you’ll work your way towards eventually doing the workouts as prescribed.

Rope Climb
Wall Sits

Let’s say you’re interested in joining a CrossFit class…but you don’t know what you’re getting into!

This is how the classes are structured:

Introductory session - For people who have never tried CrossFit before. We take you through a sample class with basic body weight movements and a short mini WOD. 

On ramp/Elements Course - If you’re interested in joining the regular CrossFit workout, you’re required to go through the On ramp/Elements course. The purpose of these is to teach you the foundational movements of CrossFit and all about proper form.  No matter how experienced you are, these are valuable and worth the time..  Even if you think you have perfect form on your squats, deadlifts and/or overhead presses, it’s amazing what can be fixed when you have a trained set of eyes watching you do them.  

Regular classes -  A regular CrossFit class is an hour in length. Everybody starts at the same time.

Our Classes are composed of:

1.    Dynamic warm up: Can include; running, jumping jacks, jump rope, squats, push-ups, lunges, pull ups.  Functional           movements, stretches, and mobility work that compliments the movements you’ll be doing in the workout that day.

2.    Skill and Technique work: Review and practice of the skills and techniques often of those elements that appear in the WOD that day.

3.    WOD: the workout of the day.  This may be in one or more parts. May include some strength elements or finisher.  The WOD’s will have a time, task or load priority. All WOD’s can and will be modified for all fitness levels and abilities.

4.    Cool down and stretching:  Either as a group, or you’re allowed to stretch out on your own