What is CrossFit?
CrossFit is a core strength and conditioning program, based on constantly varied, functional movement, performed at high intensity. It serves to train the entire body in a manner which promotes optimal health and physical function. Whatever your current level of conditioning, CrossFit can help you to improve and achieve your best results. By blurring the line between cardio and weight training, all workouts can be fully scalable to meet your personal needs or limitations.

Who can CrossFit?
Everyone can do CrossFit! We use functional movements in constantly varied combinations and perform these at high intensity. But remember, we scale the workouts to suit each individual. So, whether you’re a law enforcement officer in the line of duty, a soldier preparing for service, an athlete training for competition, the mother of three wanting to do your first marathon, or just wanting to live a more healthy and fit lifestyle, CrossFit can benefit you.

How long is a CrossFit session?
Our sessions consist of a pre-workout coaching period (including Q&A), warm up, strength, workout, and a cool down period. All together this tends to run about 60 minutes, thus you are total door-to-door and done in about 1 hour. Currently we run our classes with 10-15  athletes. We keep our classes small on purpose, as this provides us with the type of environment that promotes a close knit team. CrossFit is and has always been about community. We support and encourage one another by working together to accomplish our goals.

What if I don’t have time for this?
Home, family, work, spiritual growth and social obligations are of course, our highest priorities. But to get the most out of any of these things you have to be well and strong. Face it, anything worthwhile requires a commitment. There is nothing sadder than to have years left in your life, but little life left in your years. The maximum benefit from CrossFit training is obtained through regular participation throughout the week.

What does this mean to you?
The goal of CrossFit training is to insure that you will be physically prepared to meet all of life’s demands. Everything from carrying in the groceries, running after the bus, landscaping the yard, and to the demands of Law Enforcement, Fire Protection or as a top athlete. CrossFit is unique in that it prepares the athlete to perform  at any and every task imaginable. We train for the unexpected.

How do you do that?
We address all 10 physical skills of fitness; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. We do this by combining Powerlifting, Olympic weightlifting, gymnastics, kettlebells, jumping, rowing, running, sprinting and much more! The “Workout Of the Day”, or “WOD” as we call it, is the training plan that will prepare you to meet the physical demands you’ll face day-to-day in the best condition you’ve ever experienced. What if I don’t want to be an athlete, I just want to be healthy? You’re in luck. The truth is that fitness, wellness and sickness are measures of the same entity, which is all linked to your good health, or lack thereof. The relationship between these three are primarily measured through our Blood Pressure, Body Fat, Bone Density, Triglycerides, Good and Bad Cholesterol, Blood Pressure, Flexibility, Muscle Mass, and so forth. Done correctly, fitness provides a great margin of protection against the ravages of time and disease. Therefore, if your goal is to be fit and healthy, you will by definition, be an athlete.

How long will it take to see some benefit?
In about 4 weeks you’ll begin to see changes in your body and feel improvements in your attitude, mental sharpness, ability to move and capacity to respond to stress. You’ll look better and feel better faster than on any other workout you’ve ever done. Combine this with a proper diet for even better results.

What about diet?
The basic CrossFit diet suggestion is eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise, but not body fat. We have some specific suggestions for you regarding this kind of diet and we are here to help you understand the foods most beneficial to you and your health.

Is CrossFit safe, fast, effective and fun?
Yes, yes, yes and yes!
Safe: Because the movements we do are natural extensions of normal human activity – standing, sitting, jumping, throwing, lifting, pushing, pulling and climbing – all common movements that the human body was designed to do. CrossFit is not ‘exercising in the ordinary sense, which often includes unnatural movement. Instead, you’re going to improve your capacity for everyday activity, through systematically training of the body in the manner it is meant to be used.

Fast: Most of our Workouts of the Day (WOD) average around 20 minutes. Some are longer, some are shorter.
Effective: Remember, we’re doing functional movements, constantly varied at high intensity for a extremely effective workout.
Fun: The WOD is different every day and you’ll be energized by the group camaraderie.

That all sounds great, but is CrossFit really for me?
Absolutely! Your needs and the Olympic athlete’s differ only by degree, not kind. Increased fitness is important to the world’s best athletes and to our grandparents as well.

Who has benefited from CrossFit?
Many professional and elite athletes are participating in the CrossFit program. Cyclists, MMA fighters, runners, surfers, skiers, tennis players, military special forces and others are competing at the highest levels to advance their core strength and conditioning. But that’s not all! CrossFit has tested its methods on the sedentary, overweight, pathological and elderly and found that these special populations meet the same success as professional athletes. If our program works for Olympic skiers and overweight, sedentary seniors, then it will work for you too.

Do you have a specific program for _____ ?
We hear this a lot. For running, soccer, swimming, karate, cycling, volleyball, rock climbing, football, lacrosse, wrestling, whatever the sport or activity, the answer is: Yes, CrossFit! We design and deliver a broad-based general fitness. The need for specificity in sport is nearly perfectly met within the training and practice of the sport. There is a strong, yet mistaken, belief that every sport requires a separate and distinct strength and conditioning prescription. CrossFit will improve any athlete’s performance in any sport.

CrossFit vs. Other Fitness Programs
At CrossFit Code Red we coach our athletes on how to move their body and objects safely and effectively. From the moment you begin we show you the activities to do to get the best results, coach you how to do them correctly and safely, motivate you when you need it, and support you throughout the entire session. In our classes you’re allowed to make noise, grunt when you need to and cheer on your fellow companions! While other gyms traditionally focus your workout with weight machines or prolonged cardio sessions, unfortunately, both of these activities done alone do little to address most, if not all of the fitness standards and therefore often have a high potential for over-use injuries. At CrossFit Code Red we don’t simply let you come in and do whatever you want without our guidance. We won’t give you a tour of endless exercise machines, teach you how to adjust each machine, how to change the television channel while on the treadmill, then leave you alone. Instead, our approach to your fitness is much more personable, fully scalable to meet your ability, and designed to elicit the most extensive physical and mental adaptations possible all based around normal functional movements we all use every day.

Why CrossFit?
Simply put…because it works! CrossFit is not a fad or something that will come and go. The concepts it is based on are proven and have been around for years. CrossFit develops fitness through the most complete range of natural body motion, with movements that are suitable to people from all walks of life. It is not specialized, but rather the complete opposite – generalized. CrossFit may not appeal to you right away, but it will produce unparalleled results for those that are prepared to push their limits and challenge themselves and their preconceived ideas of fitness. It’s a training protocol for those that like the idea of greater reward for greater effort. And for all this hard work what do you get? Correct posture, proper and safe body movements, increased strength and flexibility, injury rehabilitation, and a broad and inclusive fitness program that makes you feel and look great!

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
– Coach Greg Glassman