CrossFit is defined as “constantly varied, high-intensity, functional movement.” Let’s take a look at each piece to give you a better picture of what CrossFit really means:

CONSTANTLY VARIED — Constantly varying workouts from day to day means your body doesn’t get to adapt. When workouts always change, your body doesn’t have a chance to get used to what it’s doing. (As a side benefit, your brain doesn’t get bored either.) Constant variation is one of the main reasons CrossFit effectively gets results and is the key to avoiding the dreaded fitness plateau.

HIGH INTENSITY — Here, we need to clarify a few things. A large amount of misconceptions and stereotypes about CrossFit come from the wrong definition of intensity. A lot of folks hear “intensity” and think “grunting, yelling, and looking like a vein in your neck is about to pop.” That is not intensity. It may be the result of intensity at times, but that is not how CrossFit defines intensity. Real intensity is power. And power is defined as force, multiplied by distance, divided by time. In a workout, this translates to load (most weight possible), multiplied by the path or movement (longest distance or most reps possible), divided by time (least amount possible), while maintaining proper technique and form.

FUNCTIONAL MOVEMENTS — The word “functional” is defined as “having or serving a utilitarian purpose; capable of serving the purpose for which it was designed.” A functional movement is a movement a human body was built for; it is a safe and natural movement we use in everyday life — like pulling yourself up, squatting, or deadlifting. Functional movements do NOT include standing one-legged on a Bosu doing bicep curls. Functional movements do NOT include using a machine to hold you in place to isolate one muscle while you execute a movement that ends up leaving your body with useless, unbalanced strength. Functional movements also promote hormonal and neurological responses which lead to better health and real strength, agility, flexibility, and core stability.

The functional movements of CrossFit cover 10 fitness modalities, and our workouts (including warm-ups) ensure a balance across all ten.

  1. Cardiovascular/Respiratory Endurance: the body’s ability to gather, process, and deliver oxygen
  2. Stamina: the body’s ability to process, deliver, use, and store energy
  3. Strength: a muscular unit’s ability to apply force
  4. Flexibility: a joint’s ability to maximize range of motion
  5. Power: a muscular unit’s ability to apply maximum force in minimum time
  6. Speed: the ability to perform a repeated movement in minimal time
  7. Coordination: being capable of combining multiple, distinct movement patterns into one distinct movement
  8. Agility: transitioning from one movement pattern to another in minimal time
  9. Balance: control of the body’s center of gravity placement in relation to its support base
  10. Accuracy: being capable of controlling a movement at a given intensity or in a given direction

How do we accomplish all of this? Through pushing, pulling, climbing, jumping, running, rowing, various weight implements, and using the body in ways you may never have before. Our hands-on coaches walk you through each step in each class, ensuring you not only perform things correctly, but you push yourself out of complacency.

Beyond the physical, CrossFit pushes you to condition your mental toughness and endurance. You will meet new people, build relationships, and share the camaraderie and satisfaction of finishing a brutal workout together. No more antisocial treadmills staring at a wall.

And, hey — don’t worry. Whether you’re an experienced athlete or you’ve never worked out a day in your life, CrossFit will work for you. CrossFit can be scaled to fit your individual needs. Being scared is completely normal. Everyone is at first. Jumping into CrossFit can seem like quite a leap; but when you finish that first WOD — with others cheering you on, sharing in the pain of the workout, congratulating you at the end — you get to relish the pleasure of victory.

Check out these videos for an even better picture…