Fit is constantly varied functional movements performed at high intensity. AllCrossFit workouts are based on functional movements, and these movements reflect the best aspects ofgymnastics, weightlifting, running, rowing and more. These are the core movements of life.ion go to app settings and press "Manage Questions" button.

First off, it works. Rooted in science, CrossFit combines the key scientific elements (resistance and intensity) with great coaching and a supportive community of like-minded people.

CrossFit, as performed in our facility, is very safe due to our three basic concepts of mechanics, consistency, and intensity. You must learn to do the movements safely and consistently before we account for varying intensity. Furthermore, you are always under the watchful eye of one of our coaches every time you step foot in the box. With all that said, we’d be ignorant to say that you can’t ever get hurt here. We don’t train to purposely hurt ourselves, but sometimes it happens; injuries are just a part of life. Truth be told though, you’re more likely to get hurt slamming your finger in a car door than you are coming in here.

No, the beauty of our programs is that all movements can be adjusted to the needs of anyone. If there are 15 people in class, most likely there will be 15 variations of the work out tailored to each individual. As your fitness level improves, so will the complexity and intensity, thereby continuing to challenge and create change.

Truth is that every individual will progress at different rates, based off several factors. Commitment, how consistent is your training? Intensity, are you giving great effort every training session? Nutrition, without proper nutrition at optimal levels for your goal(s), progress is mitigated. Most people begin to see results quickly when these factors are met. Other factors that play a role are gender, age, health histories, genetics, nutrition, sleep habits, life stress, work and school.

Without proper nutrition your body will not be able to withstand the workouts or activities of daily living. Regardless of your fitness goals (increased strength, weight-loss, special race/event, etc.), nutrition is the driving force behind these ambitions. Establishing proper eating patterns will not only fuel your body for the workouts, but aid in energizing it throughout your day. Failing to get your nutritional intake in check will result in slowed progress with our program. The basic concept behind eating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, some fruits, minimal amounts of starch and NO sugar. Your coaches will offer sound advice and can help point you in the direction of a nutritional program that will work for you and your lifestyle. It’s up to you to plan and execute!

This is directed more to the ladies, and the answer is no, by following a typical 3 to 5 day class routine, there will certainly be some muscle building, but nothing excessive. The female body is just not going to respond that way (unless there are naturally or unnaturally elevated testosterone and HGH levels). Most females that look that way are training at much higher volumes, eating to support that goal or are using pharmaceutical help. Expect a lean athletic frame. Guys (or gals) if this is your goal, additional hypertrophy training coupled with proper nutritional intake would need to be included to achieve this.

Each class is one-hour long. We start with a dynamic group warm-up that is designed to get the blood pumping, muscles and joints lose, and get you nice and warm. Next, we devote anywhere between 10-20 minutes on our ‘skill sessions.’ These are times when we are working on specific skills (as a group) to improve our technique and/or get stronger. Depending on that day’s focus, you might see barbell work, gymnastic work, plyo boxes, kettlebells, jump rope, and even running mechanics. After that comes the ‘Workout of the Day’ or WOD. Before we yell “3…2…1…GO” we go over all the movements and offer guidance towards the proper scaling of each exercise. After answering all your questions, we start the workout and a coach is always watching each person to be sure they stay safe and motivated. After the WOD, we cool-down and stretch and then you’re free to go!

We’ve all been there…the ‘new kid’ in class! Everyone is always open and friendly to new-comers. We promote a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed. Most importantly, we won’t ever have you do something that you are uncomfortable with or that is too advanced for your current fitness level.

Unloaded is an alternate program, rooted in the same principles of functional movement at high intensities. Unloaded removes the heavier loaded, complex lifts, and advanced gymnastics elements used in CrossFit. Using bodyweight, dumbbells, kettlebells, medicine balls, etc…, Unloaded focuses on utilizing High Intensity Interval Training (HIIT) to create optimal health and fitness changes.

Normal workout gear (T-shirt, shorts, good shoes) is all that’s required. You may want to bring a water bottle and a towel as well. As with anything you can invest in many accessories (grips, belts, sleeves, etc), but the basics are all you really need.

Our facility has functional gym attached, so yes, you can work out or do extra work any time you want. We have treadmills, elliptical, stair climber, weights, and all the other goodies you’ll need available.

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There is no such thing as being too old! CrossFit is infinitely scalable and can be for anyone, from the elite young athlete to the senior citizen. Our programming is scaled to you and to fit your specific goals and abilities. You will learn and practice all the fundamental movements at your own pace. Not too easy, perhaps, but not out of reach either. You should progress as well as anybody else, if at a different rate and to a different end.

Just call or show-up really. We always offer an introductory class at no charge so you can get a feel for the programs, our staff, facility, and our community. After that we will enroll you in our “Foundations” class. Foundations consists of three one on one sessions with a coach to teach you all the basic movements, how to scale your workout, and address any basic movement issues you may have.