CrossFit Classes

CrossFit is our primary program.  We offer our group CrossFit classes at different 8 times throughout the day Monday- Friday.  Every day the WOD (workout of the day) will be different.  Below you will find more details about what CrossFit is, what we do,  and how our program works…


CrossFit is a core strength and conditioning program.  We have designed our program to elicit as broad an adaptational response as possible  and deliver results across a broad scope of recognized fitness domains.  CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competency, proficiency, and performance in the following 10 areas of fitness: 

930 kipping1. Cardiovascular and Respiratory Endurance

2. Stamina

3. Speed

4. Strength

5. Power

6. Flexibility

7. Balance

8. Coordination

9. Agility

10. Accuracy


To develop the total, all inclusive fitness we seek we follow a regimen of constantly varied, functional movements, performed at high intensity.  Our workouts are different every single day.  We constantly vary the movements that comprise our workouts.  The length/time domains of the workouts are different everyday.  Aside from being incredibly beneficial from a results standpoint, doing different things everyday keep our workouts interesting.


CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  Our program delivers a fitness that is, by design, broad, general, and inclusive.  Our specialty is not specializing.  Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.


The needs of Olympic athletes and our grandparents differ by degree not kind.  Out terrorist hunters, skiers, mountain bike riders, and housewives have found their best fitness from the same regimen.


WOd- pic mike LThe CrossFit program is designed for universal scalability makeing it the perfect application for any committed individual regardless of experience.  We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.  We scale load and intensity; we don’t change programs.


Here is CrossFit Founder and CEO, Greg Glassman’s “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 handstands, 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!


Below you will find videos and links to articles that further explain what CrossFit is and discuss CrossFit’s methodology, philosophy, and view of fitness.  These video’s and articles are incredibly insightful, informative, and highly recommended.  They will help you understand what CrossFit is as well as what we do and why we do it, and provide insight into why CrossFit is so effective regardless of age, current physical condition or level of experience working out…


CLICK HERE to read “CrossFit’s Foundations: An Overview of the CrossFit Methodology and Philosophy” (Learn what CrossFit is all about and what we are trying to achieve as well as discover how the methodology and philosophy of CrossFit determine what we do day in and day out.)


CLICK HERE to read “What is Fitness?”  (Discover how CrossFit’s finely honed and specific definition of fitness shapes and motivates it’s success)

Portions of Content courtesy of CrossFit, Inc.