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CrossFit Group Classes


While most training programs focus on one or two fitness domains and ignore the rest to your detriment, CrossFit is designed to optimize your physical competence across all ten recognized domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Sound too good to be true? It's not! We do this by working on functional movements at different levels of intensity, and varying them in modality and duration. Why?

Functional Movements

Functional movements  are universal motor recruitment patterns that are found in everyday life. Whether you’re lifting a box or a bag of groceries, picking up a child, standing up from sitting, jumping over a puddle, or running to catch the bus; these movements are in our daily life and embedded in our DNA.


As with life, our workouts keep us on our toes. We train for the unknown and the unknowable, and our specialty is not specializing. Therefore, we strive to be competent in any possible task or challenge that we could face. No two days are alike! But make no mistake, behind this apparent random routine, there is a carefully thought out programming methodology designed to maximize your fitness and prepare you for anything life might throw your way.



Intensity, of course, is relative to each person's fitness level and proficiency in the mechanics of a movement. And we always emphasize proper mechanics and consistency before we increase intensity.  But everyone will benefit from some level of it. Simply put: Intensity = Power output during a workout.


All of our workouts start at the whiteboard, where your coach will thoroughly explain the plan for the day, the intended stimulus, the why behind it and the how. We will warm up together, and your coach will explain and demonstrate every movement we are working on that day, watch you do it, give you feedback, and help you find your unique loading and movement pattern for that day.

What are some examples of movements that we employ?  A non-exhaustive list would include biking, running, rowing, skiing, weightlifting, squatting, deadlifting, jumping, medicine ball throwing, pull-ups, push-ups, dips, kettlebell swings, sit-ups, jumping rope and many more! All scaled and adjusted to your current fitness level.


Some of our workouts are longer in duration, some are short, some are interval-based, some are an all-out sprint, and some are somewhere in between!  In essence, there is no other training program that works with a greater diversity of tools, modalities, drills and time domains -- or that better optimizes your overall physical competence.

CrossFit is also a program that thrives off of bringing  people together from all walks of life. With the main requirement being the drive to give it your all, CrossFit is truly meant for anyone who is willing to try. The nature of our training also creates a strong bond among our members, which can’t be manufactured or replicated. Together we sweat, we expose our weaknesses, we persevere, and ultimately we become fitter… together. It is this bond that we are most proud of.

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