Getting started (for newcomers)...

Getting started with us is simple – give us a call to set up a time for an introduction. This is a one-on-one session during which you'll get a chance to learn a lot more about our program and actually experience a workout for yourself. It is by appointment only and is a prerequisite for taking a class.

It's purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your intro, you can choose one of several membership options that give you access to our group fitness program and classes.

1. Learn the movements – many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.

2. Start easy! Get through the workout. Modify it any way you need to - split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.

3. Make the WOD a habit. Three days on, one day off. Consistency is the key, not so much intensity at first. Be consistant.

4. After the first month, start increasing the intensity of your workout. Many people ask the question, "Is the Workout of the Day really all I need to do?" The answer is emphatically "YES" – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits.At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response).This is the "secret" behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!