CrossFit is a fitness program that's designed to allow anyone to build real-world fitness far beyond what traditional gym routines typically deliver. We focus on improving: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. When we do this, we become more athletic, capable human beings. What's more, our body adapts, and our physique follow this transformation of our physical ability.
To accomplish this, CrossFit emphasizes three main principles:
Because there are so many aspects of fitness, CrossFit programs use a lot of variation so we can intentionally train them all. Say goodbye to doing weights for 30 minutes and then hoping on the treadmill for 30 minutes. That just doesn't cut it.
Essentially, this means working hard. Unfortunately, going through the motions and doing your workout on cruise control will never have as big an impact on your progress as actually trying hard. Go figure.
CrossFit discards most exercise machines that trap you in unnatural, fixed patterns, using only one joint and muscle group at a time. Instead, we focus on full body movements that mimic what you need to be able to do in real life. Humans need to be able to lift, push, pull, run, bend, jump and move. That's how we train, because it makes sense. It can take some time upfront to learn proper technique, but when you do, you won't look back and you'll feel the results in every day of your life.
When we started doing CrossFit back in 2006, it was about getting back to basics – going out there and actually working hard, putting all your energy into the stuff that matters in fitness and in your life: full body, essential movements that – like it or not – we all NEED to be able to do to have a good quality of life. The results were nothing short of life changing, and they still are.
But as the years went on, we also started seeing some negative patterns within the CrossFit community: certain injuries became prevalent, sometimes people would hit early plateaus in their training and never really progress beyond that, and a lot of workouts didn't seem to make sense for the clients they were meant for.
We knew we could do better.
When it comes to the three core principles of CrossFit described above, we've made some improvements.
Unfortunately some people think that variation in training means that we should be doing grueling, random workouts without any planning or progression in mind. Nothing could be further from the truth. Variation is important, but so is having a cohesive plan and knowing what you want to accomplish with each training session. We take care of this for you so you don't have to think. You just show-up and put the work in.
You'll workout hard sometimes, but other times it's better to pull back a little, to work on pacing, skill development, or to enable more recovery. We'll push you to the limits at the right times, but we'll also schedule easier days into the routine to balance the program. Every professional or high level athlete modulates their training this way to avoid burnout, injury, and to maximize long-term improvement. We do the same.
This is the absolute core of our program. Full body, functional movements - performed with perfect technique - are the magic pixie dust that takes training to the next level. We take the time to teach you properly and use proven progressions from more basic movements to more complex exercises over time. Just as you wouldn't learn the butterfly stroke on your first swimming lesson, we'll start you off by perfecting the fundamentals. As you continue improve, we add to your repertoire, doing things you never thought you could.
Each session lasts about one hour. You'll start with a warm-up in the first fifteen minutes to prep your muscles and joints. Some members will have a customized warm-up if they have specific needs (i.e. an old injury to work around, or a weak area we're targeting with extra training).
From there, we'll usually spend about 20 minutes do some strength training. During this 20-minute block, not everyone will be doing the same thing. In fact, most people will be doing completely different exercises base on how often they can come to the gym and their unique fitness needs, which we access on your first visit. But don't worry, your program will be easy to follow, clearly laid out, and our coaching staff are experts in helping you through the workout.
Finally, we bring the group together to perform some endurance/conditioning work. These workouts vary quite a bit, and each one has a specific goal. The coach will walk everyone through the workout, give instruction on key technique details, and mention any pacing goals that are important to complete the workout properly.
Then it's go time! After you're finished the conditioning workout, we'll do a quick debrief, then the session is complete.
You're welcome to stick around to stretch, cool down, or work on extra skills as long as you'd like. And if you need any help or guidance with that, we're here to help.