It is recommended that you learn as much as possible about Crossfit before making a commitment.  Please take the time to read ‘What is CrossFit?’ available to you on the homepage.  We have a unique definition of fitness and methodology of training unlike any commercialized fitness program on the open market.

Crossfit is a deliberate attempt to change the way people train for general fitness.  Unfortunately, the fitness industry has saturated our mindsets about fitness with fraud and turned it into a fad-based multi-billion dollar industry interested in selling products and memberships without any accountability on success.

CrossFit is real fitness with real evidence-based results and measurable data points.  This program works, period.

We are willing to work with you if you are truly committed to improving your physical performance and lifestyle through hard work and commitment.  You will be among a very small percentage of the population.  To get started:

1)  Email or call schedule an Intro Workout.  This includes an orientation of crossfit methodologies, an interview focused on exercise and nutrition, and a brief workout to show you what Crossfit workouts entail.  Intro workouts are scheduled on an individual basis worked around your schedule.  Click Here  to schedule an Introductory workout to understand the Crossfit program.

2)  Schedule your Foundations Sessions.  After the Free Intro Workout, you are ready to complete your “Foundations Sessions”.  The Foundations program consist of three sessions.  We will educate you on the CrossFit warm-up and the nine foundational exercises, the Zone nutrition plan and practice, and how to use the internet to find information 

3)  After successful completion of “CrossFit Foundations” you can join the group workouts or you can choose one-on-one coaching. We will have group workouts (WODs) scheduled throughtout the day. You may attend any of the workouts scheduled throughout the day. Make sure you call to reserve your spot.   

One-on-One Training

With one-on-one training you will be the focus of attention. We will complete a warm-up that will be general in nature then move into specific weaknesses for consistent and continuous repetitions on exercises you will be doing in our workouts. Once the warm-up is complete, we will preview the workout of the day, modify and adjust the exercises to you capabilities (if necessary) then we will begin the workout.   There are three types of workouts:  no time limit, time specific and task specific.  A workout that is has no time limit is focused on a maximum effort (usually a strength lift).  You will have enough time between each effort to recover.  Your score will be the greatest amount lifted successfully.  A deadlift one-repetition max is an example.  A time specific workout is one where you will be given a set time to complete as many rounds/repetitions as you can.  Your score is the number of rounds/reps you complete.  A task specific workout is one in which you will be given an exercise, or usually a set of exercises, and then you complete all the repetitions.  Your score will be the time it takes you to complete the workout. We will teach and refine the fundamental movements with emphasis on your weaknesseses.  Your goal, over time, will be to complete the workouts as they are prescribed (As Rx’d).  We call the workouts WODs short for Workout Of the Day. 

Group Training

If, at any time, you would like to bring a partner to workout with you may.  They must first go through the Foundations Sessions.  The set-up for the group workouts will be the same as the One-on-One workouts, however, we will focus on the weaknesses of the group as a whole.  The advantage to group workouts are three-fold:  1) you will have others to hold you accountable, 2) you will be able to use the others as motivation to improve yourself through competition, and 3) comeraderie and socialization with a great community of people.  There is power in numbers!