What Is Crossfit?

The CrossFit prescription is performing “ constantly varied, functional movements at a high intensity.” CrossFit is a core strength and conditioning program intended to increase work capacity across broad time and mixed modal domains. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten general physical components which are:

Strength – Power – Speed – Agility

Endurance – Stamina – Flexibility 

Coordination – Balance – Accuracy.

*You are as fit as you are competent in each of these ten components.

Crossfit Pyramid

This is the CrossFit Pyramid and it is designed to be read from the bottom up. This is the theoretical template of hierarchy for the development of an athlete. A blend of nutrition, metabolic conditioning, gymnastics, weightlifting and throwing will develop at broad fitness which will allow us to do our daily tasks efficiently or perform better at a chosen sport.

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.

Courtesy of CrossFit Inc.

The 9 Fundamental Movements of Crossfit

These are the 9 foundation movements that we use in CrossFit. These movements are described as functional movements and functional means, movements you do everyday or they are a core element to a common everyday movement. Certain criteria must be meet for it to be called a functional movement such as, it must be natural and use universal motor recruitment patterns. It must be core to extremity and be consistent with the ability to move large loads (weight) over long distances (meters), quickly (Time). This will equal power and by our definition power is intensity.

Mastering these movements allow for great athletic development, along with the functional capacity for longevity and your overall fitness.


Click on any of the movements to watch a detailed video.

Pricing & Timetables

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