What is CrossFit?
CrossFit is a Strength and Conditioning program based on constantly varied, functional movements, performed at high intensity.

What does that mean to you? The goal of CrossFit training is to ensure that you will be physically prepared to meet life's demands.  Everything from carrying groceries, running after the bus to landscaping the yard.

CrossFit is unique in that it prepares our members to perform well at any and every task imaginable.

How do you do that?
We address all ten aspects of fitness (Cardio Respiratory Endurance, Strength, Stamina, Flexibility, Power, Endurance, Coordination, Accuracy, Balance, and Agility) through the artful combining of Olympic Weightlifting, Gymnastics, and Sprinting among other modalities.

The WOD (Workout Of the Day) is the training plan that will prepare you to meet the physical demands you’ll face day-to-day in the best condition you’ve ever experienced.

Is This For Me? 
Absolutely! Your needs and the Olympic athlete’s differ only by degree, not kind. Increased fitness is important to the world’s best athletes, and to our grandparents. 

What if I don’t want to be an athlete? 
You’re in luck. The truth is that fitness, wellness and pathology (sickness) are measures of the same entity that is your health. It looks like this.
This continuum is measurements of Blood Pressure, Body Fat, Bone Density, Triglycerides, Good and Bad Cholesterol, Flexibility, Muscle Mass, etc.  Done Right, fitness provides a great margin of protection against the ravage of time and disease. 

Fitness is “super-wellness”.  If your goal is to be fit and healthy, you will by definition, be an athlete.

Who has benefited from CrossFit? 
Many professional and elite athletes are participating in the CrossFit program. Cyclists, MMA fighters, runners, surfers, skiers, tennis players and others competing at the highest levels are using CrossFit to advance their core strength and conditioning.

But that’s not all!!!

CrossFit has tested its methods on the sedentary, overweight, pathological and elderly and found that these special populations meet the same success as professional athletes.

Is it Safe, Fast, Effective, and FUN? 

If our program works for Olympic skiers and overweight sedentary seniors, it will work for you.
Yes, yes, yes and yes!!!

Safe: Because the movements we do are natural extensions of normal human activity – standing, sitting, jumping, throwing, lifting, pushing, pulling and climbing nothing could be safer. This is not exercising in the ordinary sense, which very often is unnatural movement. You’re going to improve your capacity for everyday activity through systematically training the body the way it’s meant to be used.

Fast: Some of the Workouts of the Day (WOD’S) can take as little as 4 minutes. None is more than 45 minutes.

Effective: Remember, we’re doing functional movements, constantly varied, at high intensity. The most effective workout you’ve ever done.

FUN: Never a dull moment. The WOD is different every day. You’ll find camaraderie in our group workouts, that’s rare in any gym, anywhere.

What are we actually going to do?
A number of common and some not so common movements. Remember the goal is functional well-being. We will master the core lifts: presses, squats, deadlifts, swings, cleans and snatches. We’ll advance through basic gymnastics: pull-ups, dips, rope climb, pushups, and sit ups. We won’t forget rope jumping, running and rowing. A few special moves: burpees, Turkish get-ups, thrusters, and wall-ball shots.

Five or six days a week, we’ll mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. The workouts will be short, fantastic, and intense.

What if I don’t have time for this? 
Home, family, work and social obligations are, of course, our highest priorities. But to get the mostof any of these things, you have to be well and strong.   Face it, anything worthwhile requires a commitment.  There is nothing sadder than to have years left in your life, but little left in your years.

The maximum benefit from CrossFit training is obtained in 5-6 days a week, 30-45 minutes a day. Either 3 days on, one day off, or five days on, two days off. This is optimal, though active sports participants can tailor their workouts to include CrossFit in other patterns.

How long will it take to see some benefit? 
In 2-4 weeks you’ll begin to see changes in your body and feel improvements in your attitude, mental sharpness, ability to move and capacity to respond to stress.  You’ll look and feel better faster than with any workout you’ve ever done.

What about diet? 
The basic CrossFit diet suggestion is, simply put, eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that support exercise, but not body fat.  We have some specific suggestions and encourage our “athletes” to utilize this kind of diet by consulting one of our specialists, or of the many books available.