CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit’s Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
These elements are mixed up in numerous ways, allowing for each CrossFit class to be a unique experience and keeping the program interesting to even the most experienced members. Classes are kept small (12 people maximum) and a coach is there to to coach you through the movements to ensure good form and to modify the workouts for everyone’s individual fitness level and ability.
We offer two different levels in our CrossFit classes.
Fitness: For members 0-6 months, plus intermediate athletes who find this more inline with their goals. Members should default to Fitness out of CrossFit 101. This program is easier workouts that are more suitable for beginners or people just looking to get into shape. Strength follows an 8-week linear progression that focuses on a lift for 8 weeks (i.e. squat focus for 8 weeks, Press focus for the following 8 weeks, etc.)
Performance: This is for members who have several months to years of training and who also have a solid foundation of strength. This is for athletes who are interested in pushing the envelope of performance & capacity. There is exposure to advanced movements & more demanding workouts.
What can I expect from a CrossFit Class?
This is a very effective, efficient group class training program that uses the most effective methods to get you real results.
Each 60-minute class consists of:
A workout brief that gives you tips and strategies for the workout, what the stimulus of the day should be, how to best flow between movements, how to scale or substitute movements, and what goals to set for every athlete (which is dependent on your fitness level).
A structured warm up. We believe a good warmup is coach-led and changes every day (along with the workout). Its purpose is not only to prime your body for intense work, it’s also where you practice movements, refine skills, and build those neurological pathways that are so important to overall fitness.
A workout prep for detailed walkthroughs of the movements in the workout so that you can review each moving piece of the lifts/movements and determine scales or substitutions. Depending on the day, it could also include skill or technique work for the associated movements, or loading schemes to prepare for a heavy day. The aim of workout prep is to get a client prepped and doing the exact movements and weights they will find in the workout that day so they’re ready for 3-2-1-Go!
A workout with 2 levels (Performance and Fitness) so that every athlete in a class, no matter how long they’ve been doing CrossFit or how fit they are, can get a quality workout that meets their needs and abilities.
How much does it cost?
3x a Week
$165 a month
$195 a month
10% Discount for Military/Firefighters/LEO: Out of appreciation for their service, we extend a 10% discount off of our memberships to all military/firefighters/LEO.