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What is a WOD?
It is the “Workout of the Day”. We select and post a workout for each day. This workout could be a “named” workout, developed and described on the national site, or it could be a workout we have developed here. It is all part of the “constant variation” philosophy of CrossFit.

What if I can’t do the workout as posted?
Not all athletes can do ALL CrossFit workouts as RX’d (prescribed). A big part of CrossFit is the concept of “scaling”. That is, substituting in modifications to movements to make them more or less difficult based on the individual’s level of fitness and training. For example, many workouts include the pull-up. Many people cannot do a dead hang (non-kipping) pull-up. The pull-up can be scaled by substituting a kipping pull-up, jumping pull-up, pull-up with resistance bands, a bar pull-down, etc. In this way, you can begin with less challenging exercises and progressively work your way up to more advanced movements.


Should I be in fairly good shape before starting CrossFit? Should I get in shape before doing CrossFit?
No, CrossFit is designed for athletes of ALL levels — from professional athletes, to desk jockeys, to homemakers, to retirees. We scale load and intensity for all our clients based on their individual fitness level and ability. Going to a traditional health club first will just delay the benefits you will receive from a CrossFit regimen.

Will CrossFit make me bulky? I don’t want to get big.
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How many times do you recommend coming in for beginners?
We recommend three times per week to get the benefits that we advocate. Two times would be minimum since after 3 days you will start to lose ground and your fitness might suffer. However, listen to your body, recovery is just as important if not more important than the workout itself. Ask a coach.

What time are the classes and how much are they?
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Do you sell t-shirts, sweatshirts and other cool swag?
We have some awesome t-shirts that can be purchased at the gym or online via our retail store.

Click on the Program tab on the top of the page.

We also offer a 15% discount for LEO/Military/First responders

Out of town CrossFitter?

Feel free to drop in, if you’re in town for a day or two we don’t charge, if you’re a t-shirt collector, buy one. If you’re here for an extended stay the price is $20/class.



Any questions we haven’t answered? Feel free to email us at