What is CrossFit?

  • CONSTANT VARIATION Different every day, CrossFit workouts are tailored to the individual.
  • FUNCTIONAL MOVEMENTS CrossFit uses safe, effective, and efficient movements similar to those you use every day in life.
  • HIGH INTENSITY In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.

Is CrossFit for me?

Yes. Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for each person to help him or her safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout.

Do I need to be in shape to start CrossFit?

No. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals.


CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone — people who are just starting out and people who have trained for years.


The magic is in the movement. CrossFit workouts are different every day and can be modified to help each athlete achieve their goals. The workouts may be adapted for people at any age and level of fitness.


Off the carbs, off the couch. The CrossFit lifestyle — a combination of sound nutrition and exercise — is the key to fitness and long-term health.


Your support network. At thousands of affiliates around the world, people encourage and motivate each other in every class as they work toward their goals. Start training with friends. Make new friends. The fun is in the community.

What can I expect during class?

Our class is coach led all the way!! The coach will lead you through these Sample Timelines:

When we’re on a Strength Cycle:

Time Frame

Intro: 0:00 – 3:00
Warmup/Movement Demonstration and Modifications: 3:00 – 20:00
Strength: 20:00 – 35:00
Workout: 35:00 – 57:00
Cleanup: 57:00 – 60:00
Mobility: Homework

Off Strength Cycle:

Time Frame

Intro: 0:00 – 3:00
Warmup/Movement Demonstration and Modifications: 3:00 – 18:00
Workout: 18:00 – 45:00
Cooldown: 45:00 – 47:00
Accessory: 47:00 – 60:00
Mobility: Homework

Strength cycles vary in weeks and movements. We take a 2 week break between cycles.

You can jump in our strength cycles any time!!

Why Fundamentals?

Fundamentals will teach you the basic minimum skills so you can attend the group class. We do not expect you to learn all the names or perform the movements to perfection. Only for you to become familiar with our movements, standards, and modifications. 

After each session, you will receive an email with all the movements we did along with links to videos for you to review at your leisure.

Day 1: Intro and the first 6 of 9 Essential movements

Day 2: Gymnastic Shapes, Mid Line Stabilization, The Hinge vs the Squat, 7th essential movement, Deadlift and Kettle Bell Swing

Day 3: Gymnastics

Day 4: 8th and 9th Essential Movement and the Olympic Lifts