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CrossFit is a core strength and conditioning program designed to improve real-world fitness to prepare you not only for life’s unpredictable unknown, but the unknowable. , as measured by work capacity – how fast you get real work done. It emphasizes functional movements that directly translate to daily life. It is not a fitness program that singularly specializes in an area such as body building, weight training, or endurance training. In fact, CrossFit’s seeks to prepare individuals for the unknown and unknowable events. CrossFit was developed to enhance an individual’s competency at ALL physical tasks. Our athletes are trained to performed successfully at multiple, diverse, and randomized physical challenges.

What to Expect

Our athletes bike, run, row at short, middle, and long distances and perform interval training to train metabolic conditioning. We emphasize Olympic weightlifting because of its unique ability to develop explosive power, control of external objects, and mastery of critical motor recruitment patterns. We train in gymnastics including climbing, yoga, and calisthenics where the aim is body control – both dynamically and statically – while maximizing strength-to-weight ratio and flexibility. These elements are mixed in numerous combinations to form our daily workouts.

Class Format

In our one-hour group classes, participants will be led by our expert coaches through multiple phases of fitness and recovery.

  • Dynamic warm-up and mobility drills
  • Skill drills to improve movement and motor control in preparation for heavier loads
  • Strength – Olympic or power weightlifting to increase strength – NOT SIZE!!
  • Workout of the Day (WOD) – The conditioning aspect of the class that brings it all together. Intensity is King!
  • Post-workout recovery techniques to prepare you for the rest of your day and for your next workout

New to CrossFit?

Fixed, predictable, and routine exercise regimens do not prepare the body to excel at random tasks. The body’s functional systems adapt to the routine stress incurred during these types of workouts resulting in overtraining, inefficiencies, and increased risk of injury to underdeveloped areas.

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general, and inclusive fitness. We have sought to build a program that would best prepare trainees for any physical contingency. 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.

Fitness Standards

CrossFit makes use of three different standards or models for evaluating and guiding fitness. First, it improves each of the ten general physical skills widely recognized by exercise physiologists — cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Second, it enhances the athlete’s ability to perform well against natures frequent and unforeseeable challenges. Think fight or flight. The implication is that fitness requires the ability to perform well at all tasks – familiar, unfamiliar, and in constantly changing combinations. Training for this requires workout stimulus to be broad in scope and constantly varied. Third, it promotes conditioning and balance of the body’s metabolic engines (anaerobic and aerobic) that drive all human action. The method by which CrossFit uses interval training (mixing work and rest in timed intervals) to develop aerobic conditioning through anaerobic efforts – a key component of CrossFit’s approach to fitness.

It is the combination of these standards that has enabled CrossFit to claim the title “Fittest on Earth.”

Constantly Varied

High Intensity

Functional Movement

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