What Kind of Fitness Program is CrossFit?

CrossFit is a core strength and conditioning program.

We aim to achieve competence in 10 fitness domains…

  • Cardiovascular/respiratory endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy

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 especially effective for military and police personnel, firefighters, and many other sports. 

Who Can Benefit From CrossFit?

CrossFit is for everyone, but it won’t be for everyone. 

Here are a few different examples of what our clients have achieved at our gym:

  • Our clients have lost weight through consistency in training
  • Our clients have competed in competitions with some of the fittest individuals in the country
  • Our clients have improved their health, fitness, and lifestyle by making fitness a priority in their lives

We are here to help you with all of that.

Am I An Athlete?

According to Merriam Webster, “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina” (https://www.merriam-webster.com/dictionary/athlete).


According to the CrossFit doctrine, an athlete is “…a person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.”
An athlete will show healthy levels of…

  • Blood pressure
  • Cholesterol
  • Heart rate
  • Body fat
  • Muscle mass
  • Flexibility
  • Strength

Everyone who does CrossFit is considered to be an athlete. You don’t need to be a high-level competitor to achieve healthy levels of blood pressure, muscle mass, and body fat, amongst other health parameters. You just need to show up to the gym consistently and make fitness and health a priority in your life.

Maintaining a consistent functional fitness regime over time will elicit a neuroendocrine response that will ultimately reduce negative health parameters.


Our CrossFit trainers provide you with a “side benefit” through safe, effective, and consistent exercise, whereas some health professionals aim to maintain your health with drugs and surgery, often with undesirable side effects.

What Exercises Will We Do In CrossFit?

When you go to a CrossFit gym, you will see a variety of different exercise prescriptions. 

We create an intended stimulus (the effect) and choose a repetition prescription for each movement to achieve that stimulus.

Here’s a comprehensive list of the different exercises that we do in CrossFit…

Biking, running, swimming, and rowing in an endless variety of drills.

The clean and jerk, snatch, squat, deadlift, push press, bench press, and power clean.

Jumping, medicine-ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstands, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds.

We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, parallel bars, free exercise mats, horizontal bars, plyometrics boxes, medicine balls, and jump ropes.

***This list is not 100% inclusive, but if you go into a CrossFit gym, expect the workout of the day to include these kinds of movements. 

For instance, we can create a workout by including…

  • Biking
  • Snatches
  • Pull-ups

We can create an endless amount of workouts, so there’s never a dull day in a CrossFit gym.