CrossFit is defined as “Constantly varied functional movements performed at high intensity”. This sounds really cool and formal but what does it mean exactly? We take movements from Olympic Weight Lifting, Powerlifting and Gymnastics. We run, climb, jump, row and throw. We do this in as many combinations as possible where technique is paramount and intensity follows.

Our aim is to increase your proficiency in the 10 recognized fitness domains (Cardiovascular & Respiratory, Strength, Stamina, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy), so there is no specialization. In layman’s terms, this means we are a fitness program that strives to make our clients jack of all trades when it comes to physical activity.


  1. Our workouts are never the same. We probably won’t repeat a workout once in a 6 month period.
  2. They are generally short in length and high intensity. Anywhere from 5min to 30min.
  3. We don’t use machines. Your body acts as the machine. Scientists have proven in the last 10 years that repeated routines which are long in duration really don’t help you get the results you desire.

If that is still too vague then just drop in for your Free Week and we’ll explain it to you at nauseum.



In order to facilitate a smooth transition for new members to our CrossFit Classes, we have designed what we call the ‘Fundamentals’ program. This Program allows us to get to know you, it introduces you to the movement patterns associated with CrossFit, and provides the needed attention and coaching for beginner CrossFitters, while not drawing away the Coaches attention during our regular CrossFit Classes. All new members must complete the ’Fundamentals’ Program in order to gain access to our regular CrossFit Schedule.

  • 3 Private or semi-private Personal Training sessions.
  • Learn the fundamental movements and terminology of CrossFit.
  • 1-on-1 coaching on the most technical movements/lifts.



Upon joining, you’ll be given your own goal setting binder which will help you keep track of your journey with us. There will be an initial consultation with Coach Steve where you will come up with 3 specific goals to accomplish. If one of your goals is to get stronger, that’s not very specific. Saying that you want to get ripped is bit more specific, but not what we’re looking for. Telling us you want a 500 lbs. deadlift or linking your double unders is very specific, and that level of specificity is what you should aim for.

For those new to CrossFit, your goals will probably be completely different. Maybe your 1st goal was walking through the front door and starting a new fitness program.

It also helps if your goals are mutually agreeable; all three goals should be similar enough that you’re not working against yourself. For example, if you were to list your goals as: 500lbs Deadlift, complete an ultra marathon, and 20 strict pull-ups you can see that one of these things is not like the other. That’s not to say that you could not pursue a big strength goal and endurance goal at the same time, but it’s going to be easier to achieve your goals if they all fall under the same umbrella.

Developing a Plan of Attack
Now that you have three clearly defined goals, we will need to develop a specific training plan to achieve them. This can be done before the workout, after the workout, during an open gym session, or on your own time.

Even with our help, the key here is that this is on you. No one can do the work for you, and you have to be willing to make the time. If one of your goals is 20 dead hang pull-ups, know that you’re going to have to do a lot more pull-ups on your own, regardless of whether they’re programmed into the WOD or not. No one is going to give you a hard time for busting out an extra 20 pull-up per day or working on your double unders before the daily beatdown. Your time at the box is yours; make the most of it.

Here are some general categories that your goals could fall under…

  • Skill Work/Gymnastics/Bodyweight Exercises
  • Strength
  • Endurance
  • Look Good Naked

Moving Forward

Every 4-6 weeks we will sit down together and go over your goals. If you competed one, AWESOME…now find another one and add it to the list of 3!
Once you’ve completed a goal, add it to our Monthly Chalk Board area in the box. Now it’s time to start kicking ass and taking names.