I welcome you to the community of people who have decided that EASY will no longer suffice!” - Mark Rippetoe.

Domains of Fitness We Will Improve

Cardio / Endurance

The ability of body systems to gather, process, and deliver oxygen


The ability of body systems to process, deliver, store, and utilize energy.


The ability of a muscular unit, or combination of muscular units, to apply force.


The ability of the body to maximize the range of motion (mobility) at a given joint.


The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.


The ability to minimize the time cycle of a repeated movement.


The ability to combine several distinct movement patterns into a singular distinct movement.


The ability to minimize the transition time from one movement pattern to another movement pattern.


The ability to control the placement of the bodies center of gravity in relation to its support base.


The ability to control movement in a given direction or at a given intensity.

Ready to try it out?

We have two ways new members can learn all the basics and get started

Intro to CrossFit – Our six week on-ramp course for beginners to fitness

Free 1 on 1 – One trial session covering movement fundamentals

CrossFit Journal: The Performance-Based Lifestyle Resource

World-Class Fitness in 100 Words - Greg Glassman

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.