What is Crossfit?

In short, CrossFit is constantly varied, functional movement done at high intensity.

CrossFit’s infinite scalability means it can be done by anyone and everyone to become a healthier and fitter individual. It has been tested throughout the past two decades by thousands of people and has stood the test of time as a fitness program that works and keeps athletes coming back for more. CrossFit combines weightlifting and gymnastics movements to create an aerobic workout. We also train weighlifting and gymnastics movements to gain strength.

All of our workouts focus on training the Ten General Fitness Skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

The best part? All of this fitness happens within our amazing community which pushes you harder than you thought you could go, inspires you, motivates you, and gives you a place to belong..


Let's Break it Down:

Constantly Varied:

A different workout everyday.

Everyday you come into the gym there will be a different workout for you to complete. This not only keeps things exciting, it prevents your body from adapting to the exercise you are doing (think running on the treadmill for 30 minutes everyday) which means you will see incredible results. Then, we mix in repeat workouts occasionally so you can see just how much fitter you are getting!

Functional Movement:

Core to extremity, compound and multi-joint movement. Bye-Bye bicep curls!

Our movements mimic the way you move in your everyday life. We squat to pick-up our kid off the ground, deadlift the couch when we move, and do a push-press when we are putting a heavy can of beans back up on the shelf. What we don't do is isolate muscle groups (think bicep curls, calf-raises, etc.) What this means is that all of those muscles still get strengthened, just all at the same time!

The best part is through doing CrossFit you will feel stronger in the everyday movements of life! Carrying groceries will be a breeze. Going on a 7 mile hike will be a piece of cake!

High Intensity:

Gone are the days of a 45 minute elliptical ride. 

"With interval training we get all of the cardiovascular benefit of endurance work without the attendant loss of strength, speed, and power...It turns out that the intensity of training that optimizes physical conditioning is not sustainable past 45 minutes to an hour." (CFL1 Handbook).

What this means to you: We work really hard for short time domains and reap the same benefits in cardiovascular endurance while getting strong at the same time. When time is your enemy-- our workouts are the biggest bang for your buck!

Measurable + Observable + Repeatable =

Evidence Based Fitness

How do you know that CrossFit is working? We are constantly measuring our workouts by logging our scores everyday in SugarWOD. Then, when we re-test you will see just how much fitter you are getting!

If your goal is optimum physical competence, then all the general physical skills must be considered in your workouts:

1. Cardiovascular/respiratory endurance:
The ability of body systems to gather, process, and deliver oxygen.

2. Stamina:
The ability of body systems to process, deliver, store, and utilize energy.

3. Strength:
The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility:
The ability to maximize the range of motion at a given joint.

5. Power:
The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed:
The ability to minimize the time cycle of a repeated movement.

7. Coordination:
The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility:
The ability to minimize transition time from one movement pattern to another.

9. Balance:
The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy:
The ability to control movement in a given direction or at a given intensity.

Plain and Simple:
CrossFit is the best workout program out there to maintain lifelong strength, health and fitness!