In your first week, we will teach you the basics of CrossFit’s fundamental movements.

We break these into the nine fundamental lifts in CrossFit: The Squat, Front Squat and Overhead Squat, The Press, The Push Press, The Push Jerk, The Deadlift, The Sumo Deadlift High-Pull and The Clean.

Following the instructional portion of your fundamental class you will go through a MetCon (metabolic conditioning, the bread and butter of what we do). Each day we tackle a different style of workout: a chipper, an AMRAP , a time priority workout and/or a task priority workout.

Workout Routine

Once you’ve completed your fundamentals, you will be able to attend any class on our schedule. Dependent on your physical fitness level, you will train 3-6 times a week in small group classes coached by our world-class coaches. Our class format starts with an instructed warm-up, then either skill or strength and move onto the WOD (Workout Of the Day).

After classes, our coaches will walk you through a cool down stretch or roll out session to conclude. Classes are usually 1 hour long and we ask members to please arrive 10 minutes prior to class time.

Our suggestion for you – especially as you are getting started – is to listen to your body and find a regime that works for you. Bottom line is, we all operate on different schedules, so find the best combinations of work and rest days for you. Once you’ve found a routine that works try to stick to it, and enjoy the results that follow!