Every CrossFit is slightly different. Each head coach programs workouts in his or her own fashion. I add my own twist from operational fitness training in the Special Operations community. The core values and themes however, remain the same. We offer small class workouts for super athletes to the couch potatoes, men and women, young and old. The only limit is which you set yourself. I recommend that you research all the CrossFits and regular gyms in the area, and find which is right for you. Just remember, you can order a Ribeye at Dennys or Mortons. They are both steak, but the quality differs immensely.

Our programming delivers clear results which are measurable and comparable. We burn fat like crazy and create the world’s best athletes with a scientifically-backed, evidence-based approach to fitness. CrossFit is designed around the following concepts:

  • Constantly Varied: Routine is the enemy and neglects key development areas. Wonder why you spend hours in a traditional gym with no results? Your body gets really good at doing one routine at the expense of becoming a well-rounded athlete.
  • Functional Movements: We mix together functional full-body exercises that mimic you lifting things off the ground, sitting and standing, pulling and pushing in the real world. In the gym this means movements like cleans, jerks, snatches, squats, pullups, deadlifts, muscle ups, rowing and running, because your body is made for them.
  • Done at High Intensity: Our workouts rarely last longer than 20 minutes. High intensity training burns more fat and develops strength and conditioning better than traditional training programs.




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 handstand, 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.

~Greg Glassman


Competency in the ten general physical skills of fitness:

  1. Cardiovascular/respiratory endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

Information courtesy of CrossFit Inc.