our training program

Nature's challenges don't differentiate between strength and cardio training; therefore neither do our workouts. Our program uses functional movements such as running, jumping, squatting, lifting, throwing and pulling, adds intensity and varies them in as many ways as possible to shock the body into new adaptations.

The goal of the program is to prepare you for whatever life outside the gym throws at you. We want to give you the freedom to confidently sign up for an obstacle course, run a 10k in your fastest time and lift your kids when they get big!



What is our training methodology

CrossFit is a strength and conditioning program built on constantly varied, functional movements performed at high intensity. 

What does that mean?

Constantly varied
Constant variation means changing your workout every time. For true fitness, routine is the enemy. The more consistent your routine is, the less prepared you’ll be for the unexpected. What will life demand of you tomorrow? No one knows, your training should reflect that. CrossFit consistently mixes weight training, gymnastics drills and endurance conditioning in as many combinations as possible. This results is a fitness that keeps you ready for anything in the real world.

Functional movements
Functional movements are what prepared you for life. Squatting, running, jumping, throwing, pulling, picking things up, all predate gyms by thousands of years. They weren’t invented by anyone and they’re found everywhere. This is what our bodies were designed to do. It’s part of our DNA. CrossFit workouts use functional movements because they are so much more effective for life outside the gym.

High intensity
Intensity is measured by how fast you get real work done. Casual jogging is easy and low intensity. Racing as fast as you can is harder and high intensity. The more work you do in less time, the higher the average power and the harder it is. This is real intensity, and this kind of intensity brings the best results. 


The power of community

The sense of community at CrossFit is unique; the nature of the small classes and everyone performing the same workout creates an environment where everyone knows one another, and you are all cheering each other on. There is always someone to help you with technique, compare workout scores with and discuss future workouts. This doesn't happen in regular gyms, no one speaks to one another except to occasionally ask "are you using this?" At CrossFit you know everyone's name, and they know yours. You get through hard work together building a unique comradery and friendship.


What is fitness

The founder of CrossFit, Greg Glassman described 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."

We plan to use these key principles to help you reach your goals, whether they are to look better, feel healthier, or simply to have a great time working out.

- Courtesy of CrossFit, Inc.