“The magic is in the movements, the art is in the programming, the science is in the explanation and the fun is in the community.”- Greg Glassman


Whether the workout of the day is fast and intense or solely strength focused there is a well thought out, scientific reason behind it. Our philosophy behind training is rooted in that of Greg Glassman’s, the founder of CrossFit. Our program is broad, general, inclusive and scalable, the perfect application for any committed individual regardless of fitness experience. Our fitness programming aims to improve your capacity in all ten aspects of fitness; endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. It is through these constantly varied modalities of training we achieve the ultimate goal of functional longevity while being our fittest self possible.


Our focus of conditioning is increasing work capacity. We do this by improving stamina, endurance, speed, and agility regardless of what the task is. Metabolic conditioning workouts aim to keep you in an anaerobic state for maximal challenge and energy expenditure. This is achieved through shorter, high powered, mixed exercise modalities.


We have blended the basic CrossFit strength template and added theories of Westside Barbell into a cohesive design. Our strength template utilizes The Percent Training Method , The Conjugate Training Method, The Dynamic Training Method and The Maximum Effort Method throughout various strength cycles. The focus of olympic weightlifting, multi-joint training, encompasses variations of the snatch and clean and jerk while focusing on lifting technique. Our goal isn’t to just increase your physical strength but to improve form and technique while reducing the risk of injury.


An area often neglected in programs is mobility. Every class has a warm-up, pre-workout stretch and post-workout stretch. Mobility reduces injury and promotes fluid movement, both of which are a priority for us.


We incorporate skill teaching/practice weekly during class because honing a skill requires practice.


We continuously challenge each member to bring an attitude of hard work, accountability, and total effort to each workout so the athlete improves physically and mentally.


Programming Philosophy