The definition of CrossFit is “Constantly varied, high-intensity, functional movement.” To dissect this we can split it up:

CONSTANTLY VARIED — Always changing the workouts, never letting your body adapt. This is why CrossFit is great for getting results. Your body never gets used to anything so you never reach those plateaus.

HIGH INTENSITY — This is where many misconceptions about CrossFit come from. Many people think intensity is screaming and yelling and looking like you are going to pop a vein in your neck. This is not intensity although it may sometimes be the result of intensity. Intensity is synonymous with power (Force multiplied by distance divided by time.) This translates into exercise by converting it to: the load, multiplied by the bar path/movement, divided by the time. In basic language we are saying power/intensity is how much weight you can move over the longest distance in the shortest amount of time, while of course maintaining proper form and technique.

FUNCTIONAL MOVEMENTS — Are movements humans were built for. Movements that are natural and safe. Movements we use in everyday life such as squatting, deadlifting, pulling yourself up, etc. This is NOT standing on a Bosu ball on one leg doing bicep curls. This is NOT sitting in a machine that holds you in place while you execute a movement that isolates one muscle leaving your body unbalanced with useless strength. These are movements that promote neurological and hormonal responses, leading to better health, actual strength, actual core stability, agility, and flexibility.

These functional movements range over 10 modalities of fitness and our warm-ups and workouts ensure a balance across all of them.

  1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process and deliver oxygen.
  2. Stamina- The ability of body systems to process, deliver, store and utilize energy
  3. Strength- The ability of a muscular unit, or combination of muscular units, to apply force
  4. Flexibility- The ability to maximize range of motion at a given joint
  5. Power- The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
  6. Speed- The ability to minimize the time cycle of a repeated movement
  7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement
  8. Agility- The ability to minimize transition time from one movement pattern to another
  9. Balance- The ability to control the placement of the body’s center of gravity in relation to its support base
  10. Accuracy- The ability to control movement in a given direction or at a given intensity

How do we do all this? Through using various weight implements, running, rowing, pushing, pulling, climbing, jumping and using the body in ways you may not have before.  Our hands on coaches walk you through every step in every class and ensure you’re not only doing things right, but pushing you out of complacency.

Outside of the physical, CrossFit pushes you to expand your mental endurance and toughness.  You’ll meet new people (no more treadmills staring at the wall antisocial like your standard gym), build relationships and share in the camaraderie of a brutal workout and satisfaction of finishing.

Don’t worry though. Whether you’ve never worked out a day in your life or are an experienced athlete, CrossFit will work for you and can be scaled to fit YOUR individual needs. Being scared to make the leap into this completely normal. Everyone is. But once you finish that first WOD with others cheering you on and congratulating you at the end, having shared in the pain over the workout, you get to relish in the pleasure of victory.

Some videos to help explain it more visually…