CrossFit is a regimen involving constantly varied, functional movements performed at high intensity to improve fitness, which CrossFit defines as increased work capacity across broad time and modal domains. The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community. World class fitness in 100 words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. – Founder of CrossFit, Coach Greg Glassman
Classes will typically consist of a structured warm up, followed by some strength and/or skill work and will finish with the WOD (workout of the day), which is the intense metabolic conditioning that most people think of when they hear the term CrossFit. The amount of time devoted to each segment will vary from day-to-day depending on what we have planned.
This is totally dependent upon your goals. Generally speaking, you will need to attend a minimum of 3 classes per week in order to reap the many benefits of CrossFit style training. However, some people are in here everyday, working out intensely with 5-6+ classes per week plus 1-2 sessions of lighter mobility, flexibility and active recovery work.
As with most things in life, you get what you pay for. During each class session you will receive a great deal of group instruction and personal attention from our coaches. This is not your average gym membership and our coaches are not your average trainers. You won’t show up and anonymously stumble through a workout, and it’s not a spinning class where the instructor sits in front of the room calling out cadence. We care immensely about maximizing your safety and helping you reach your individual performance and health goals. That being said, we understand that CrossFit is not for everyone for a variety of reasons, but we think that you will quickly recognize the value if you give it a try.
Everything that we do in CrossFit is infinitely scalable in terms of weight used, repetitions, speed, time, etc, meaning that it is appropriate for men and women of all ages, backgrounds and fitness levels–from children to the elderly, desk jockeys to professional athletes. The only way to truly be in shape for CrossFit is to practice CrossFit. So come on out for a free trial. We will help you modify the workouts as needed and ensure that you are comfortable with all the movements.
This is one of the most common things that we hear from people. It is extremely difficult to get big and bulky, and it does not just happen from lifting heavy weights. Athletes that you see with massive physiques are trying to maximize hypertrophy (muscle growth) and must pay strict attention to their diets, eating a surplus of calories to support that growth in addition to performing workouts designed to maximize muscle growth (not just lifting heavy things, although that’s a big part of it). We can help guide you whether your goal is to be long, lean and toned or if you actually do want to gain a significant amount of muscle mass. However, lifting relatively heavy weights is extremely important for your overall long-term health and functionality, especially as you age. So we’re definitely going to get you comfortable with weights!