That is why we are here. You do not have to get in shape to start CrossFit. Rather, CrossFit will get you in shape. Keep in mind every workout can be modified or scaled so each workout can be customized to you specifically. Our coaches are there to ensure that the workout is designed for you.
A water bottle, athletic shoes and an open mind.
Expect to see a gym that’s not typical, in a really fun way. You’ll see some different equipment, such as kettlebells, ropes, pull-up bars and weightlifting equipment. The great thing is you will be trained and coached on all these things. And you’ll see people having fun and working hard!
We will need you to wear a mask when entering the gym and then we can explain our safety procedures.
Your first week is free is you have CrossFit experience.
For those new to CrossFit, we will want to get you into our Foundations classes. These are small group classes designed to teach you the movements so you can get the most out of our program. You can find out more about it HERE.
You can find our membership pricing click HERE.
We think of it less as a gym and more of a personal training experience. The personal attention of knowing exactly how to move, what technical problems to fix, and what to eat so you can recover for your next workout are all things you will get on a daily basis.
At a commercial gym, you pay a membership just to get in the door; and any personal attention requires add-ons and fees. And this can add up! Semi private group training sessions cost at the very least $30 (probably more like $40). If you go four times a week that is $320 a month. That is like two CrossFit memberships! When you break it down we are actually one of the cheaper gyms in the area for individual/group training.
Unlike the headphone on, no eye contact interaction at commercial gyms, CrossFit is based on a team workout structure. All participants in each class warm-up together, do skill work, perform the workout of the day and cool down together. As a team, as a family, as a unit, we start and end the workout together. Pushing, encouraging, and helping each other each step of the way. This is the secret sauce to our members success.
Yes. The research is out and it shows that shorter duration/higher intensity is much more effective in building fitness.
You can injure yourself in any activity. But NO matter what your level of fitness our priority is safety of movement. But to address the issue head on, the injury rates are far lower than those from running, soccer and basketball. According to Forbes.com, a 2010 study followed recreational runners for eight weeks as they trained for a 4-mile race. 30.1 injuries were reported for every 1,000 hours of running (compared to 3.1 incidents per 1,000 hours in CrossFit). We’d argue CrossFit is actually SAFER than a lot of things most people do to get fit!
CrossFit is hard, but it is nothing to fear. Keep in mind great fitness doesn’t come easy!
We start you wherever YOU should start. We all have our own individual ability levels walking in the door the first time. If you can deadlift 50 pounds safely, then that’s where we start. And then we help you to get stronger. Got a real pull-up? Great, we’ll show you how to do more. Don’t have a pull-up? No problem — we’ll teach you how to get one (and we’ll get you strong enough to do many).
No matter who you are, we welcome everyone to experience the reward hard work can have on your body and your mind.
Group workouts get better results. You’ll push yourself harder and have more fun in a group. Guaranteed.
The Snatch. The Clean and Jerk. Quite simply, the lifts you see people do at the Olympics. It’s a lot of fun – and a lot of technique. It’ll develop your explosive power like nothing else. But it’s not just for Olympians. Its not just for the strong guys; grandfathers and nursing mothers do it too. You can drop the weights at The Cove. In fact, we want you to drop the weight if you’re uncomfortable! That’s why we have rubber bumper plates. Your safety is the most important thing to us.
This is the defined truth: a woman’s muscle development is much different than a man’s. Unless a woman has a very different genetic make-up (a very, very small portion of the population), or does bodybuilding type workouts, specifically designed to increase the size of the muscles, it is almost impossible to build muscle like a man. This is because males have 20-30 times the testosterone of women, resulting in deeper voices, more body hair, and more muscle development. Women just physically cannot build muscle like men can — sorry but it is a scientific fact.
CrossFit has long been called the “Sport of Fitness”, but the CrossFit Games have brought this expression to a new level of reality. Each year CrossFit has its own CrossFit Open, a competition where everyone has a fair and equal chance of making it to the elite finals. Over 138,000 athletes participated this year by completing the same workouts and logging their scores week over week. The athletes with the top scores then to go regional competitions where the field is narrowed to the final athletes you may have seen competing on TV!
