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Prior to joining our CrossFit classes, everyone must participate in Foundations, a 4 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

Next Foundations Class:

May 21st through June 14th

10:00am class - Tue & Thu

8:00pm class - SOLD OUT!

Click here for more info.

What is CrossFit?

 

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.

CrossFit Group Classes

Once you have completed our Foundations Program, you will be equipped with the knowledge and skills to participate in our CrossFit Group Classes. In our Group Classes, our coaches will take you through the Workout of the Day (WOD). The WOD will typically consist of all or some of the following components:

  • Skill-based Warm-Up: Review, practice and refinement of basic and advanced skills.
  • Strength Training: Specific work geared towards increasing your stability, strength and power. An example of this would be 5 sets of 5 reps of Back Squats performed with as much weight as you can safely handle with proper technique and range of motion.
  • Metabolic Conditioning: A combination of functional movements (gymnastics, weightlifting, cardiovascular activity, etc.) performed for a time-specific or task-specific outcome. An example of this would be: 3 rounds of 400 meter run, 21 kettlebell swings and 12 pullups performed as fast as possible.
  • Cool-Down: Accessory/skill work or regeneration/stretching.

Our workouts are infinitely scalable and we will assist you in determining appropriate loads, volume and intensity.

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