In an nutshell CrossFit is a training methodology that incorprates three components: 1. High intensity (relative to yor fitness level), 2. Workouts are constantly varied therefore you never get bored or reach a plateau and 3. Comprised of functional movements, in other words you will move your body as it moves in real life, in other words no nautilus machine movements that have no real-life application.

CrossFit delivers fitness that is, by design, broad, general, and ‘all- inclusive’. Our specialty is NOT specializing. Our program is designed for universal scalability making it  perfect  for any committed individual regardless of experience. We’ve used the same  routines for individuals who’ve never worked out in their lives, to individuals who’ve played competitive sports. We modify weight and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our clients include former athletes, endurance runners, seniors, teens, corporate execs, teachers, attorneys. students, housewives, couch potatoes and everone in between. If you have the will to succeed and a work ethic that understands that you don’t get ‘something for nothing’, and effort is required, then CrossFit will take you to a place that you’ve never been before!



CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptation 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.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.



The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

  • Diet – lays the molecular foundations for fitness and health.
  • Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
  • Gymnastics – establishes functional capacity for body control and range of motion.
  • Weightlifting and throwing – develop ability to control external objects and produce power.
  • Sport – applies fitness in a competitive atmosphere with more randomized movements and skill mastery.



Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professionalcoaches in elite and certainly exclusive environments.


CrossFit workouts include: Jumping, running, rowing, squatting, lunging, pressing, throwing, catching, swinging, pushing, pulling, ND  dipping in an endless variety of formats and combinations.

There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills. And the best part is….you’ll NEVER GET BORED!!!


Kettlebell Swing



It is a common sentiment to feel that because of the obligations of career and family that you don’t have the time to become as fit as you might like. Here’s the good news: world class, age group strength and conditioning is obtainable through one hour sessions  three- six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. The higher the intensity, the less time required to train, therefore allowing more time for family, friends and the beach!

Courtesy of CrossFit Inc.