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CrossFit 101

Introduction to Fitness

Become the Best Version of Yourself

For decades, CrossFit has been providing communities and individuals around the world with training previously only available to high-level athletes. Thanks to this revolutionary program, everyday people are transforming their fitness and changing their lives.

Programs & Classes

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CrossFit®

Constantly varied functional movements performed at high intensity over time.

60 Minutes

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Gymnastics

Take a deep dive into gymnastics movements and learn to improve upon your skillset.

60 Minutes

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Weightlifting

60 Minutes

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Build

60 Minutes

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Burn

60 Minutes

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Stretch

60 Minutes of Yoga of ROMWOD

60 Minutes

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Compete

90 Minutes

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Alpha Moms

60 Minutes

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Fuel

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Think

Positive Mindset

What to expect

Our workouts are designed to make you better at what you do in everyday life. Whether it’s picking up a child or climbing a mountain, you’ll walk away more prepared that when you entered. Here’s our class flow:

Warm Up
Each class begins with a coach-lead warm-up specifically designed to prepare your body for the day’s in-class movements.
Strength & Skill
In each class, we set aside time to focus on building strength or improving a skill. During this time, coaches work to help you improve your technique and form.
workout of the day
Class concludes with the Workout of the Day (WOD) which is a heart-pumping, fast-paced workout that combines the movements worked on during class.

Why Advantage

Our Coaching Staff

The right training begins with the right team. Our CrossFit Certified Coaches have undergone countless hours of extensive training to ensure they will provide you with the quality coaching you deserve.

Our Facility

Our massive 8000 sq ft facility is our pride and joy and has been our home for over a decade. Come see our freshly renovated facility with top of the line equipment, a plethora of weights and even a kids area.

Our Culture

Like it or not, we are products of our environment. Which is why it is so important to be in a healthy one. We believe in being happy, humble, hungry and hardworking.

Reviews

FAQ

CrossFit is a precise combination of exercise and nutrition that has been proven to increase fitness and health for people of all ages and abilities. CrossFit is founded on the first scientifically rigorous definition of fitness: The program produces observable results that can be measured and replicated.
Yes. Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for each person to help him or her safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout.
No. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals.
Yes. CrossFit training is very safe, and sitting on your couch is actually incredibly dangerous. In CrossFit boxes, credentialed trainers provide precise instructions and coaching to help people move safely and efficiently, helping people avoid all the diseases that come from inactivity, obesity and poor nutrition.
CrossFit improves general physical preparedness (GPP). We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. CrossFit was developed to enhance an individual’s competency at all physical tasks. People who do CrossFit are prepared for all challenges, whether they come in the gym, on a playing field or as part of daily life.
CrossFit holds a uniquely elegant solution to the greatest problem facing the world today: chronic disease. The CrossFit program—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—can give you a pass on chronic disease. If you are not sick, know that fitness provides a great margin of protection against the ravages of time and disease. Fitness is and should be “super-wellness.” To improve or preserve your health, do CrossFit.
The short answer: 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. To optimize health and fitness, you will need to measure and record intake, evaluate performance and potentially change intake until the desired results are achieved. This approach to diet is no different than the CrossFit approach to workouts. To start, we recommend everyone give the baseline Zone Diet prescription a try for four weeks. Doing so will help you establish measurable, observable, repeatable data on your input (food) and output (performance). Once you have completed a minimum baseline term of four weeks, you might find you have to make adjustments to the prescription until you achieve optimal levels of health and fitness. This type of measured, systematic self-observation will be the best guide as to whether you should eat any type of food or implement any diet “strategy.” For instance, experimentation will give you valuable information on grains, legumes, dairy, and salt, and it can even help you plan the frequency and timing of your meals. You might need to adjust your food intake for your lifestyle, goals, discipline, commitment level, etc. You might choose to experiment with supplementation, post-workout nutrition, fasting and so on. You might choose to include a cheat meal, eat more fat, consume more food, etc. Overall, diet is specific to each individual, and you can optimize your diet by carefully tracking input and output.

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