methods
We believe our training is suited to anyone and everyone, whether your’e a dedicated Crossfitter, an athlete, 16 years old, 60 years old, in-shape or out of shape, male or female. We strive for General Physical Preparedness, “Virtuosity in the Fundamentals”, not over-specialization. We want to excel at everything. What does all of this mean?
functional
Full body movements, derived from Powerlifting, Olympic Lifting, Gymnastics, HIIT cardio, Plyometric work. Barbells, Kettlebells, Pull-up bars, etc. The body is a unit, meant to work in harmony. NO bicep curls. NO $50k machines. Good, old-fashioned work. Sound too hard, or crazy? It’s not. Remember, a squat is what we do every time we sit down and get up. A bicep curl, on the other hand, is what we do when we…carry a grocery bag and decide to awkwardly bring it to sholulder height using only one joint 
intensity
WODs, or Workouts of the day, constantly vary, never letting your body settle into the plateau zone, but more importantly, keeping you GENERALLY PHYSICALLY PREPARED for any fitness challenge. Workouts go from short and sweet (under 10 min) to grueling (~30 min). Think 30 minutes is quick, try the Filthy Fifty! While the big boxes have been telling you to iso lift for an hour and then jog for another, we say do it all 5 times fast. It is scientifically established that short, intense workouts do more for the human body than long, low-intensity work, which drains you as much as it benefits you.
mobility
We will focus on pre and post-workout “mobilizations” designed to grease the grooves on our human machines. Mobility helps us set up better, lift and move smarter and safer, and adapt faster. It’s not stretching; stretching is 1-dimensional, and doesn’t work. Mobility is identifying, preventing, and treating movement dysfunction, and getting the most out of what we’ve got.
community-based
All workouts are done in groups, in a class setting. As many of our workouts are timed, we’ll start together, and root each other on in a spirit of encouraging competition to complete our WOD. We encourage and foster a positive environment, reinforcing our strengths and improving our weaknesses. There are no mirrors here; we work with and for each other to get better. Everyone will have monthly goals that we will work together to achieve.
nutrition
We challenge all of our members to get responsible about their diet, whether they want to lose weight, or put it on. We believe that eating clean, following some simple guidelines according to the principles of Paleo/Primal-style eating, can help us improve our body compositions, but also get much healthier, happier and energetic.
