Core Strength & Conditioning


  • $150 - unlimited monthly - Individual

  • $225 - unlimited monthly - Spouses

  • $150 - 12 class Punch Card (Expires in 90 days)

CrossFit is a core strength and conditioning program. 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 ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

Basic Elements

Required Prerequisite for attendance to all CrossFit Group Classes

Cost is included with your first Unlimited Monthly or 12-Class Punch Card Membership

The Basic Elements Program is designed to:

  • Provide the athlete with a basic understanding of CrossFit Methodologies
  • Expose the athlete to the most common Functional Movements we perform
  • Focus on technique and skill development
  • Stress safety for success at the next level
  • Prepare the athlete for the intensity of CrossFit Group Classes


  • Each session is 3 Classes in length and attendance to all 3 is required
  • Each Class runs about 1:30-1:45 in length
  • Each class builds upon the previous

**There is a $25 charge per class for any make-ups

Contact Kristina to check when our next Basic Elements session is starting and/or to schedule make-ups or private classes.

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.

Content Provided by: Greg Glassman - Foundations -