Improved heart health

Your heart rate remains elevated throughout the entire workout, which increases your endurance. In fact, data from an American Council on Exercise study showed that participants’ heart rates were elevated to 90 percent of maximum heart rate, which was sustained throughout two CrossFit workouts. Fitness industry guidelines suggest a HRmax between 64 to 94 percent in […]

Lunges and Jumps

Finish five rounds of the following as fast as you can: 15 lunges carrying a 65-pound barbell in the front rack position (Hold the bar in front of you, resting on your shoulders, with your fingers touching the bar to keep it stable and your elbows pushing up to keep the bar in place. Alternate […]


The key to CrossFit is the intensity, but hidden in that fact is that you’re inherently pushing yourself to do the most you can through each exercise in the workout. Everyone wants results, but not everyone puts in the effort. In a regular gym, it’s easy to cheat reps here and there or sneak a […]


CrossFit is a fast-paced, intense workout that can take less than 15 minutes a day because that quarter of an hour is going to be condensed, nonstop movement. It may only be three or four routines, such as burpees, a jog and squats, but the idea is that you keep doing each one over and […]

Is it dangerous?

In short, yes it can be, for a few reasons…but not as dangerous as you might be led to believe. In the wrong situations, with the wrong coaches, and a person with the wrong attitude, CrossFit can absolutely be very dangerous. 1) During a CrossFit workout, you’re generally told to complete a number of strength […]

530-Meter Sandwich

Start off with a 530-meter run 40 air squats 30 sit-ups 20 burpees 10 pull-ups (If you don’t have access to a pull-up bar, place a barbell on a rack with heavy weights on it to keep it stable. Position your body underneath it with knees bent and weight lightly on your toes and pull […]

What is CrossFit?

CrossFit is advertised, in four words, as “the sport of fitness.”  With constantly varied, high-intensity functional movements, CrossFit is a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness in a hardcore yet accepting and encouraging environment. CrossFit is the principal strength and conditioning program for many […]