What to Expect

A Daily Class Consists of 4 Parts:

1. Warm-Up

2. Skill

3. Workout of the Day

4. Cooldown



There are two types of warm-ups we implement in our classes. First we start with a General Warm-Up. The role of this warm-up is to increase body temperature allowing the muscles to move better, and increasing both heart rate and ventilatory rate. The second part of our warm-up is a Specific Warm-Up. During this portion of the class, we will be focusing on specific movements that will prepare us for the workout. Or we could be doing pre-habiliation work which would include using the rotator cuffs, midline and isometric work.


The Skill section of the class is designed to work on specific mechanics of movements we will be seeing in the coming workout. Mechanics (technique) is critical to long term success and must be developed.


Workout of the Day “WOD”

Crossfit’s prescription is “Constantly Varied, Functional Movements, Executed at High Intensities. The movements that we prescribe are almost always functional. We define functional movements as movements that we could do in everyday life. Essentially they are the movements we would be doing if there wasn’t a gym. Variance is a critical piece to our programming as well. Every day that you come into the gym you will be pushing yourself in as many different combinations as possible. This helps prevent plateauing but also increases our psychological motivation to come into the gym daily. Our final piece, intensity, needs to have a caveat before it. We always promote a charter of Mechanics, Consistency, and then and only then Intensity. Intensity is what gets us results!. However as a beginner, you should shift your focus to learning the program. Give yourself the highest ceiling possible by focusing on doing things right first.


Our Cooldown portion is designed to improve recovery from the workout, or work on skill work. We will either do some stretching on specific areas that were targeted during the workout. Or we will work on more skill work.



“Every human being should be able to perform basic maintenance on themselves. You know…what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders.” (Kelly Starrett, DPT) As our society has become more sedentary, we’ve seen an exponential increase in chronic hip, back, knee, and shoulder disease.  A majority of these are due to pattern overload on a daily basis.  Our lower backs didn’t get tight in a year; rather, it’s a problem that’s been going on for many years. During Mobility, we spend minimally 20 minutes on sound flexibility techniques such as self-myofascial release, stretching, and PNF (proprioceptive neuromuscular feedback).  Our coaches assess you during the workout portion, and then address your mobility issues and give you specific mobility drills to focus on.