World Class Fitness in 100 Words

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.

What is CF?

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad adaptation response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

What is WoD?

It is the “Workout of the Day”.

This workout could be a “named” workout, developed by CrossFit HQ and described on our site, or it could be a workout we have developed here. It is all part of the “constant variation” philosophy of CrossFit.

What Can I Expect On Day 1?

We know CrossFit can be very intimidating, so your first day will not be very intense or hard.

You will be lead through a warm up of basic movements, taught 2-3 new basic skills and then given a workout in which the intensity (how hard the workout is) will be entirely up to you.

If you feel confident in your fitness ability you can go as hard as you want at the workout. If you have not worked out in awhile or ever you will be encouraged to take your time and finish the workout.


Can I do CF with past injury?

Yes, we have had numerous clients who came to us with back, knee, or neck pain who have found relief by strengthening the muscles around the problem area.

People often neglect exercising their lower back due to fear of re-injuring and then end up weak, de-conditioned, and more susceptible to injury in the future.

Every movement in CrossFit is scalable allowing anyone to take part. For example if we have programmed deadlifts (picking up an object off the ground) you can scale it down using a PVC pipe or even just mimicking the movement as rehab.

Can I get a good workout in 30 minutes?

Yes , more and more research shows that short, high intensity effort will produce better results than long and slow duration. We will however use the entire hour.

If you run a 10k your intensity (power output) will be lower than if you run 400 meter sprints which will produce a high power output. Meaning you’re doing more work in less time. This is why we will push you to your physiological and psychological tolerances during any given workout.

No matter who you are or what workout you do, without hard work you will not receive results. We do run 10k and have workouts that go over 30 minutes on occasion but the majority of our workouts are shorter in duration. We spend the beginning of every class working through active warm-ups and movements designed to increase range of motion or working on strength based lifting. We always spend some time post workout cooling down with a post workout stretch and review of the days WOD.

Do I need to get fit before CrossFit?


We get asked this everyday… CrossFit is designed for athletes of ALL levels — from professional athletes, to desk jockeys, to homemakers, to retirees.

We scale load and intensity for all our clients based on their individual fitness level and ability.

Going to a traditional health club first will just delay the benefits you will receive from a CrossFit regimen. The workout you see posted on the site is for the seasoned athlete. If you see it and think you can’t do a lot of it, no problem, very few can.

We can scale every movement and every workout until you are strong/fit enough to complete the workout as it is prescribed (Rx’d). Fitness is an ongoing pursuit. The most elite athlete can come into our gym and find a workout challenging. Nobody is “fit” enough. Whatever level you are at now, you go at the workout as hard to you can getting fitter and fitter each day.

What about the cost?

We actually cost a lot less than most fitness studios or personal training.

It will cost 60-75 dollars per hour for a personal trainer.

At CrossFit CVI you will always have a coach with you. They will be teaching you the movements, demonstrating movements, giving nutrition advice, and pushing you to your limits. You are getting the personal training feel, plus joining a great community that makes workouts fun and exciting.

I hear CrossFit is hard?

CrossFit is as hard as YOU make it.

When you first start you are encouraged to take it slow, and learn the movements.

We encourage you to push yourself as hard as you can which makes CrossFit hard. If you are asked to sprint a 400 meter for time you can do one of two things: sprint it as hard as you can, which will not be a comfortable feeling, or jog it.

The person who goes as fast as they can will get better results and yes it will be hard.

Am I to old or young to do CrossFit

Because CrossFit uses natural, functional movements anybody can do it. Kids today play on jungle gyms, run, jump, and throw and that’s exactly what we do in CrossFit. You are never too old to start working out! Remember every workout is as hard as YOU make it.

How often should I come in?

At CrossFit we promote three days working, followed by 1 day of rest, or five days on two days off which is very demanding.

You will notice that we program a workout every day for the simple reason that most people have hectic lives and cannot follow a strict three days on, one day off.

When you first start out your body will take time to adjust and yes you will get sore so we recommend coming every other day.