CrossFit is a core strength and conditioning program. We aim to achieve competence in 10 fitness domains… Cardiovascular/respiratory enduranceStaminaStrengthFlexibilityPowerSpeedCoordinationAgilityBalanceAccuracy Our intention is not to specialize in any of these domains but to harness the power of all of them. An archer may only need accuracy and coordination when shooting an arrow at their target. In CrossFit, we need power, speed, coordination, and balance to perform an effective clean and jerk. Archery is a specialized domain, whereas CrossFit is general and balanced, as we aim to become masters in all fitness domains. We hope to prepare you for any physically demanding task that life throws at you. Our workouts are diverse and randomized so we maintain a level of preparedness for the unknown. Our coaches help to guide you throughout our workouts so you can perform at your best every time. While CrossFit is for everyone, this type of fitness is...Read more

What is CrossFit, Functional Movements, Moving Large Loads Long Distances Quickly, and Intensity What is CrossFit? CrossFit is defined as, “Constantly varied, high-intensity functional movement.” Functional movements are universal motor recruitment patterns; natural, safe, and efficient movements that we use in our daily lives. At home or at work, we may squat to sit in a chair. In CrossFit, we do all different kinds of squats, all varying in difficulty. Squatting is a universal motor recruitment pattern that we need to be “functional’ – to live without the assistance of others. A workout’s given prescription will determine our intensity level. So, every workout will elicit a varying degree of intensity. Our coaches are able to properly dose intensity level based on your current skill and strength level, to ensure that the workout stimulus is achieved. What is Functional Movement? The bulk of the exercises that we perform are functional movements,...Read more

A smart athlete knows when to scale a movement. I am going to teach you why it is important to scale and when to make movement modifications. We scale or modify a movement for the following reasons: Injury/painLevel of metabolic conditioningSkill levelStrength level Injury/Pain In CrossFit, our three main barbell squats are the back squat, front squat, and overhead squat. Each variation is increasingly difficult (i.e: The overhead squat demands more trunk and shoulder stabilization than the front squat). If holding a barbell overhead causes you shoulder pain, it is best to stay away from that movement.  Our coaches would suggest that you front squat or back squat instead of overhead squatting. There is no reason to work through the pain and our coaches would never advise you to work through pain or injury. It is best practice to modify until our injury is healed. Then, we can safely and progressively increase the...Read more

We all started our fitness journey somewhere.  My experience with CrossFit started in a gymnasium in 9th grade. I played sports throughout high school but did not become acquainted with CrossFit until after joining the military (many years after graduating high school). CrossFit is a blend of all different kinds of fitness. We run, bike, row, lift weights, and perform push-ups, pull-ups, and squats… just to name a few things. That list is by no means comprehensive, but it is important that our coaches teach the basics of CrossFit before joining our group classes. We want everyone to have a fair and equitable experience every single visit at CrossFit Showdown. If you’ve never done CrossFit before, it is paramount that you start with the on-ramp program before joining the classes.  During on-ramp, we will teach you the foundations of CrossFit, so you can better understand the movements and workouts that...Read more

The CrossFit Open allows athletes from all over the world to compete on a global stage. CrossFit is an inclusive sport, so anyone can participate in the Open. Regardless of your skill or fitness level, you can compete in the CrossFit Open and see where you rank up against other athletes around the world. The next CrossFit Open will give everyone a chance to test their level of fitness. This year’s CrossFit Open has been exciting and we are eager for the 2023 CrossFit Open. If you’d like to learn more about the CrossFit Open, read more about it here. Why should you compete in the CrossFit Open? Most of us workout out pretty consistently amongst our peers. The clock counts down… 3, 2, 1, GO! And you’re off! If you perform well at your local CrossFit affiliate, the next step is to see how you stack up against other...Read more