About CrossFit

“There is NO better fitness program for fire fighters or law enforcement.” ~ Mike Bender, 10 time winner of the “Toughest Cop Alive” competition, courtesy of CrossFit Inc.

What is CrossFit?

Simply stated, CrossFit is functional movement performed at high-intensity, constantly varied.  All workouts are scalable to the athletes individual capabilities, allowing us to vary intensity without changing the workout.

World-Class 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.” ~ Greg Glassman

Download a free copy of the CrossFit Journal entitled “Understanding CrossFit“

Download a free copy of the CrossFit Journal entitled “What Is Fitness“

Download a free copy of the CrossFit Journal entitled “Foundations“

Explain the Girl workouts

Explain the Hero workouts