What is CrossFit?

CrossFit is a strength and conditioning program for virtually anyone who is interested in being healthy and fit. Our member Athletes range in ages from young to old and begin at all levels of physical fitness. We build “average joes & janes” into well-rounded Athletes. We use SMART training with effective tools and techniques like HIIT (High Intensity Interval Training).

CrossFit is known for being “Constantly Varied – High Intensity – Functional Movements” with a strong emphasis on the Functional Movement; as it is believed that we all need to be able to function outside of the gym with ease and strength without unnecessary pain or injury. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our “specialty” is actually not being specialized, yet effective for every level of Athlete from beginner to professional.

The CrossFit program scales load and intensity; without changing the program. CrossFit is designed for universal scalability making it perfect for anyone committed to learning and growing regardless of past experience.

This is a 1-hour class  comprised of a group warm-up followed by skill or strength training programmed in advance with total body fitness in mind. Emphasis is on building strength, increasing mobility and flexibility and learning proper safety techniques while working out. Each day is different and helps our Athletes become well-rounded.
The second half of the class  consists of the Workout of the Day (WOD) which is a time-based activity consisting of multiple combinations of exercise that challenge every aspect of your physical fitness capability. While it pushes each individual to their limits – it offers various modifications and scaled versions of the same movements.  Each daily WOD is varied and rarely repeated. The principles of constantly varied – high intensity – functional movements are consistently applied.

For those with limited time, this 30-minute version of the daily CrossFit class is the perfect fit. In this class the Athlete will partake in a group warm-up prior to the Workout of the Day (WOD). The Coach will guide you through the exercises but it is recommended that the athlete taking this class has some prior knowledge of CrossFit and some group fitness experience. The WOD in this class is exactly the same as the 1-hour CrossFit classes for that day.  

This is a 1-hour “free-time”  available to UNLIMITED members only. During this time, the Athlete can work on anything they please with a Coach on-site to answer any questions or simply for some guidance. 48-HOUR ADVANCE RESERVATION IS REQUIRED via Wodify,  otherwise the class will be cancelled.


The Competition Series are a set of classes with the primary focus of providing our experienced member Athletes the tools and techniques to further develop their weightlifting skills and obtain significantly increased strength, power, speed & mobility. Safety, lifting techniques and strength building will be taught and coached in a series of skill progressions, drills and accessory work. All Olympic Lifting Classes require 3-6 months of CrossFit experience to attend.

Olympic Lab
This is a 1-hour class that is dedicated to developing the two main Olympic lifts: the Snatch and Clean & Jerk. The Athlete will practice the two lifts through a series of progressions and drills while learning, in detail, their techniques and safety. The class will help your overall performance by improving skills and body awareness, while also increasing strength and power in all of your lifts. This class is a perfect addition to any CrossFit program.

Olympic Foundations
This is a 90-minute class in which the Athlete will be focusing on accessory work and mobility that transfers directly to the two main Olympic lifts practiced in a CrossFit class: the Snatch and the Clean & Jerk. The extended class time will allow you to work with the Coach on the actual lifts using proper lifting techniques. It will also provide time to learn ways of improving mobility. You will benefit in your overall performance by improving strength, mobility, explosiveness (timing in the lifts) while maintaining individual safety.

Olympic WOD
This is a 1-hour class in which you will be able to take your overall training/fitness program to the next level by focusing on more of the skill-based movements in the CrossFit programs, including gymnastics and Olympic lifts. This class will utilize the skills and techniques learned in Olympic Lab and Olympic Foundations by putting them into action through WODs designed specifically for these skills. As always, there will be a focus, in detail, on safety, technique, and strength-building. This class is the perfect testing lab for the athlete’s new and improved lifting skills and strength.

Cardio WOD
This 1-hour class will significantly fire up your metabolism and more importantly provide you with increased endurance and speed for all of your other CrossFit classes. The class will train you to become a much faster athlete by focusing on the Cardiovascular aspects of CrossFit. The class will have challenging WODs that utilize gymnastic exercises including Plyometric training like jumps and sprints, along with lots of body weight motions like pushups and pull-ups. You will get your heart rate up with plenty of agility drills combined with running, and rowing.


The Mobility Series are a set of classes with the primary focus of providing tools and methods that help isolate and relieve pain while increasing flexibility and mobility. These methods will especially increase body awareness and improve the Athlete’s overall body maintenance, recovery and performance. These classes are designed and taught specifically for CrossFit Athletes.

Mobility Works
This highly interactive 1-hour class will teach you tools and techniques to aid in preventing injury and increase flexibility and mobility. Each class will focus on different areas of your body and allow the Athlete to explore specific problem areas. Isolation, smashing and deep tissue stretching are just a few of the techniques that will be taught using tools like foam rollers, baseballs, stretch-bands and even kettlebells.

Mobility Xpress
This is a 30-minute version of “Mobility Works” – in which the Athletes will learn a “MOD” (Mobility Of the Day) and put it into practice during class. Each athlete will then have the opportunity to work on their own specific problem areas utilizing the tools and techniques available taking recommendations from the Coach.

These are 1-hour guided stretch classes that use different styles and techniques specifically designed to develop flexibility and mobility while restoring “life” back into fatigued muscles. The classes will incorporate deep stretches while using various breathing techniques that will improve muscular balance, lung capacity and decrease recovery time in and out of the gym. Over time, the results will make a stronger well-rounded Athlete with an increase in flexibility but most importantly, drastically decreasing the risk of injury.