What is CrossFit?


CrossFit 101

CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

Click here for a list of the movements. 

CrossFit is a system of training that aims to produce an elite level of general fitness in the most efficient manner. Workouts are short and intense, and incorporate elements of gymnastics, olympic weight lifting, and circuit training. CrossFit produces maximum results in minimum time. 

A typical class will include:

  • Short warm-up
  • Mobility technique to improve flexibility
  • Skill training
  • WOD (work-out of the day) encompassing the skills learned that day


Variety ensures that you are always challenged both physically and mentally.  Workouts are never boring!  The variety keeps your body guessing each time.  The strength of the program comes from its balance/diversity.

Functional movements resemble those found in nature and the fitness then transfers directly to your daily routine.  CrossFit helps you do everything better, whether it’s picking up a laundry basket, fighting fires or excelling in a sport.

Intensity is added once you have a solid foundation and understanding of the movements and demonstrate it consistently. Intensity is where the results come from with CrossFit.


Getting Started





World-Class Fitness in 100 Words:

■ 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.