CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Groundwork is a one-on-one, three session series designed to help new athletes learn all movements used in our CrossFit program. It allows our coaches to get to know you personally as well as athletically and to assess your current mobility and flexibility needs. We will slowly expose and condition you to the intensity of the workouts found in our regular classes and ensure your safety and confidence in said workouts. This is a fantastic opportunity for you the determine your long and short term health and fitness goals as well as giving you the opportunity to get to know our coaches, facility and community. After graduating you will have access to all classes on our schedule. During the series you may take our Engine class and/or our Flex RX class. 

Olympic Weightlifting
This class focuses on two lifts: the Snatch and the Clean and Jerk. The purpose is for athletes to experience and analyze the basic positions, technique, and accessory work that is necessary to improve and enhance the efficiency and strength of these two complex movements. By regularly participating in Oly, you will bring speed, power, coordination, agility, accuracy and balance to your CrossFit training and it will serve to develop you as a more well-rounded athlete.

This class is designed to optimize your cardiovascular performance without you ever having to pick up a barbell. Useful for athletes of all levels, Engine will utilize familiar elements of CrossFit training (kettlebells, wall balls, dumbbells, etc.) but with a focus on moving consistently and intensely for the majority of the hour long session. It will also include high intensity interval training with varied recovery times. A well-rounded athlete must focus on aerobic exercise and strength training, and Engine gives you the perfect metabolic compliment to your regular CrossFit programming. 

Participants learn how to vary exercises, volume and loading to develop top-end strength. Emphasis is placed on the three major lifts: back squat, deadlift and bench press, although instruction is applicable to all strength training. The course also includes information on numerous assistance exercises and accommodating resistance. All methods can be used with CrossFit to help increase one’s overall fitness.

Flex RX
This class is about fascia stretching and mobility work using tools (LAX balls, barbell, kettlebell, and bands) with the intention of optimizing your athletic performance. Fascia is fibrous connective tissue that wraps and supports muscles, bones, tendons, ligaments, organs, nerves—pretty much everything. Fascia stretching is said to give you a feeling of deep relaxation and rejuvenation that no other regular Swedish massage could ever do. This class will help to prevent injury, cause you to recover better and improve your performance by addressing flexibility, stretching, stability and proper positions and movement mechanics that support your workout.

This class is a perfect – and fun – way for athletes to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength.