What is CrossFit?

CrossFit is a strength and conditioning program with the aim of improving, among other things, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. It advocates a perpetually varied mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains,” with the stated goal of improving fitness, which it defines as “work capacity across broad time and modal domains.”

-      When you step into the gym (or "box"), you'll begin your workout with a dynamic warm up.  This is followed by a skill development and strength set with personalized coaching in a small group.  After that, you get to experience the high-intensity training in our Workout of the Day, affectionately known as the "WOD."  Following the work out, we will stretch and recover.  

The cool thing about all of this is you are able to track your performance of all these segments of the workout over time to measure your progress.  CFSC utilizes Wodify which scores and ranks members so that we can encourage each other to push harder and achieve our goals.  

-      CFSC also offers various other weekly classes to its members and visitors.  We host Olympic Weightlifting classes, focused on technique and form.  On the weekends, you can eye up the CrossFit team workouts, that are fun, high-energy, and encourage community.  On Sundays, we have Endurance... and that is just what you think it is - think body weight, aerobic, and sweat.

What the heck is a WOD?

WOD - "Workout of the Day"

AMRAP - "As Many Reps as Possible" performed for a specific amount of time

METCON - "Metabolic Conditioning Workout" (in other words, get ready to feel the burn)

EMOM - "Every Minute, On the Minute"

C&J - "Clean & Jerk"

HSPU - "Hand Stand Push Up"

TTB - "Toes to Bar"

OHS - "Overhead Squat"

Rx'd - Performed as written

SDHP - "Sumo Deadlift High Pull"

KB - "Kettlebell"

BB - "Barbell"

AB - "Assault Bike" (rest day?)

MB - "Medicine Ball"

SU - "Sit Ups"

PU - "Pull Ups"

MU - "Muscle Ups"

We utilize meters for running and rowing machines, Poods (pd) and Kilograms (kg) for kettlebells.  

The "Girls" - a series of benchmark CrossFit workouts created by CFHQ that are widely known across the community.

The "Heroes" - a workout in honor of a CrossFitter fallen in the line of duty.  


We believe in utilizing a well-rounded approach to strength, agility, and endurance to achieve your health and fitness goals.  Our team utilizes OPEX programming to offer the most balanced, effective training for our entire fitness community.  To read more about OPEX, click here.