10 Reasons To Do Crossfit


1. CrossFit emphasizes intensity, and intensity is what creates results:    

     Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations.  Most traditional exercise programs promote low to moderate intensity.  Ever heard the myth that, to burn more fat you need to workout at a lower intensity?… this is horribly misguided information that continues to be spread even while current scientific research has found that shorter duration, higher intensity exercise is, in fact, better for you.  Intensity is not something to be afraid of.  It is the magic.  It’s the secret ingredient that will change your life.

2. CrossFit creates ATHLETES, not bodybuilders:

Through the emphasis of high power functional movements over low power isolation ones, you’ll be training your body not to just look better, but to WORK better.  The irony about that is, when you take the focus off of vanity and put it on performance, your physique responds like never before.  CrossFit promotes functional exercises by emphasizing the movements which create better core strength, stamina, coordination, agility, and balance to name a few. You’ll begin to focus less on trying to “look fit”, and more on ACTUALLY becoming fit.

3. CrossFit workouts are competitive events:

This friendly competition motivates people like nothing else. Whether you’re competing with your own previous score, or competing with a friend in class, you will be shocked how much more fun this makes working out.  This is especially true if you’re a former athlete who thinks he or she has lost that competitive drive.  CrossFit will awaken something inside of you, and the feeling is addictive and amazing.

4. CrossFit is the new definition of fitness:

Decades, and billions of dollars later, and not one “leader” of the fitness industry has been able to define fitness, until now.  CrossFit has defined fitness as “an increase in work capacity across broad time and modal domains”.  What this means is that the fittest people on earth should be great in everything, but specialize in nothing.  Read the “What is Fitness” article on the right for more on this breakthrough idea.

5. CrossFit is not just fitness, it’s a community:

Sure, it may seem intimidating at first, but you’ll quickly realize how supportive the CrossFit community is and how this is just part of the thread that binds it together. You will never have to workout alone again.  Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you’ll also develop relationships in the gym that truly make training fun.  This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you’re likely to bond quickly with anyone you meet at the bank wearing a CrossFit tee shirt. People are passionate about this for a reason, it’s up to you to find out what that is.

6. CrossFit produces MEASURABLE results:

Unlike most other fitness programs, when you do CrossFit, you will have measurable and repeatable data to prove you are getting fitter.  Intensity equals POWER.  And power is generated by moving a load quickly.  This means you can score a workout and repeat it at a later time to measure the work produced. Not only will you see and feel improvements physically, your score will demonstrate it.

7. CrossFit prepares you for ANYTHING:  

CrossFit trains multiple metabolic systems, as opposed to just one like in most sports.   There are three metabolic pathways that produce the energy to perform any activity: the phosphagen, glycolytic, and the oxidative systems.  Most programs focus on one or two of the systems making you a specialist, but weak in the others.  CrossFit trains you to become a well-rounded athlete, spending time in all three-time domains and improving your work capacity in any activity that you do.  Soooo… the next time you encounter a bear you’ll have a choice. You could either take the bear down in one swooping lash, wrestle with it until it is too fatigued to fight back, or run away from it for hours on end… phosphagen, glycolytic, oxidative.

8. CrossFit promotes long-term health:

Functional movements are named as such for a reason.  They make us more functional. They help us move more efficiently and prevent injuries in our everyday lives.  Combined with a diet that promotes longevity and performance, you will feel better, perform better, and have more energy even as you get older.  This truly is the closest thing to a fountain of youth that we have.

9. Your weaknesses can not hide from CrossFit:  

The workouts will keep you honest and force you to attack your weaknesses, making you a better all around athlete.  This is something that nearly everyone avoids when training on their own, which severely limits progress.  In other words, don’t be afraid of your weaknesses, or exercises that you “hate”, face them head on with relentless determination and you will get results you never thought possible.

10. CrossFit is life-changing:

The results you see from Crossfit transfer over to other aspects of life.  The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.


What Is Crossfit

“CrossFit is a core strength and conditioning program built on
constantly varied, if not randomized, functional movements
executed at high intensity.”
– Greg Glassman, Founder of CrossFit

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit is designed to increase work capacity across broad time and modal domains. There is no routine, gimmicks, or fads. Just serious hard work and life changing results to those who dare to push themselves beyond what they thought possible.

Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.

We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our professional and recreational athletes, Special Forces and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms, and homes.

Getting Started

Because our focus is on the quality of instruction, safety, and effectiveness, entry into our fitness classes is tightly controlled. Clients with no previous experience in similarly demanding training must progress through a series of either the On-Ramp series or private sessions before being eligible for the open classes. These initial training sessions will allow us to both familiarize you with the program as a whole as well as carefully teach you excellent technique for the program’s foundational exercises. This will ensure that both you and your training partners are able to train to your fullest potential.

Clients who do have previous experience may be eligible to enter classes directly. Generally, this requires at least a few months of similar training at a reputable facility or recent athletic training experience. If you feel you’re prepared to enter directly, you may attend one of our scheduled classes, speak with an instructor, and, if deemed appropriate by that instructor, participate in the class in order to allow us to evaluate your preparedness for the classes. If we believe your skill and capacity are adequate, you will be able to begin attending classes immediately. If we feel you’re in need of work, we’ll require you to attend either an Intro Class or private sessions.


The Intro Class consists of 3 weekly sessions for 4 weeks for a total of 12 sessions. The class curriculum is carefully designed and instructed to prepare new clients for the more demanding classes to come. These sessions consist of exercises instruction and practice, review, warm-up protocols, stretching protocols, and, of course, workouts! Instruction and workouts increase in complexity and intensity throughout the duration of the class, progressively improving your fitness and preparedness for the open classes. Groups are limited in size to ensure all clients receive more than adequate personal attention. These classes are offered periodically; Check our website for the next open class and to sign up.

The On-Ramp is intended for generally healthy individuals with no serious orthopedic problems; if you’re unsure whether the class setting is appropriate for you, please contact us. Whether or not you’re eligible for group training will be left to the judgment of the trainer.

Personal Training

The other option to qualify for fitness classes is to complete a series of 12 private training sessions. The content of these sessions is fundamentally identical to that of On-Ramp, but is even more extensively tailored for each client’s needs. These sessions can be scheduled whenever the trainer and client are available.
In some cases, individuals may prefer or need to remain in private training rather than move into group classes. Such cases include clients with significant health problems, very specific goals, large amounts of weight to lose and similar situations.

Contact us to get started


Learn Crossfit Basics

What to expect from the program:

* Smaller classes, which means more individual attention and catered workouts.
* Members will be held accountable through workout tracking and quarterly body fat analysis.
* Variety in training and class structure
* Dietary analysis and advice are offered
* A friendly and energetic class environment

Each class offers something different, so you can select a class based on your needs and goals. We look to develop an excellent base of all round fitness through offering different types of training including, Strength building, Interval Training, Cardio Kickboxing, Core and more. Please see the schedule for more detailed class information.

Class Schedule

Monday Mayhem @ 6.30pm

Kick off your week of fitness with a fun obstacle course for full body strength and cardio conditioning. Tire flipping, battling ropes, prowler push, hills running, harness work. You name it, we’re doing it!

Tabata Tuesday @ 5.30pm

Like high-intensity interval training, this is cardio, but with a bit more spice. Excellent for toning and improving both aerobic and anaerobic fitness. The program includes a mix of weightlifting, kettlebells, sprints and body weight exercises.

Wednesday Kickboxing @ 6.30pm

Kickboxing is a fun and empowering way to get in shape. This class is designed for any level cardio kickboxer. You are taught everything from stance to complex punch and kick combos in the form of pyramid sets, intervals, and circuits.

Hulk Thursday’s @ 5.30pm

I will start a Friday evening class if I have enough interest from clients. 4.30 and 6.30 are currently the only available times for a class. This class could include Kettlebell training Strength development and Olympic lifting.

Sunday Surprise @ 12 noon.

Keeping the body guessing is the best way to get over those fitness plateaus. Sunday offers a completely varied program structure from plyometrics to boxing to team workouts circuits. Come prepared for anything!

Sign Up Now!

Cost: $115 per month for an unlimited membership.

Dates: Mon, Wed at 6.30pm, Tuesday, Thursday at 5.30pm and Sunday at 12 noon.