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What Is CrossFit?


What Is CrossFit?

Crossfit’s ideology is based on constantly varied, functional movement executed at high intensity. Constantly varied means we vary the time, distance, weight and environment of the daily workouts. Functional movements are movements that you would naturally do. For example, whether we are conscious of it, we squat multiple times per day. Think about how many times per day you go from sitting down to standing up and back down. Doesn’t it make sense to train this movement so that we can maintain what is thought to be a simple standard of living? High intensity is relative to each individual member. After demonstrating a solid understating of mechanics as well as being able to perform those mechanics with consistency we then focus on each individual’s intensity.

Crossfit is utilized by all types of people, from those fighting for our country to those fighting assisted living. The workouts are infinitely scalable. Times, rounds, weights and repetitions can all be sized to meet our members’ work capacity.

We use jump ropes, plyo boxes, kettlebells, dumbbells, barbells, Concept 2 Rowers, Glute Ham Developers, medicine balls and our bodies. The workouts are comprised of gymnastic movements, weightlifting and what is conventionally thought of as cardio (i.e. running, biking, rowing).


  • You will achieve tremendous gains in all components of fitness.
  • You will receive the full value of individualized coaching in a class setting.
  • You will become part of a community that will love you and make you happy.
  • Increased lifespan.

Who is Crossfit For?

  • General population of all human beings: anyone who has an interest in realizing the true potential of their body.
  • Those who want what is typically labeled as “Crossfit”.



At CrossFit 223 we offer a very comprehensive
Beginner Program designed to help new athletes learn about CrossFit. If you would describe yourself as any of the following, then the CrossFit 223 Beginner Program is right for you, and you MUST COMPLETE the Beginner program before joining in normal classes:

  • You are starting your first fitness program.
  • You are just starting a fitness program after a long period of inactivity.
  • You exercise regularly, but have no previous CrossFit Experience.
  • You have previous CrossFit Experience, but have taken at least 6 months off.
  • You CrossFit on your own regularly, but you do so without a coach.
  • You want to gain a thorough understanding of CrossFit.

We want our new athletes to be completely comfortable with ALL of the movements before graduating to the daily WODs. If you have to miss a class you can make arrangements with a coach to make up the class you missed.


  • You will meet other amazing people who are also just starting CrossFit.
  • You will meet coaches who will change your life.
  • You will reclaim the functional movements of your body.
  • You will become part of a team.

The emphasis of our Beginner program is to develop skill, correct movement patterns and gain exposure to our basic movements. It is designed to prepare you to enter our ongoing group CrossFit classes. Our focus is on proper mechanics and technique to ensure both your safety and success at the next level.

The class structure consists of instruction, demonstration, practice, and concludes with a workout. The workouts build upon each other to help clients acclimate to the CrossFit protocol. The Fundamental classes last for two weeks and meets for a total of six one-hour sessions. There is no prerequisite fitness level for the Fundamentals program and no commitment to continue training with us after the initial two weeks.

Constantly Varied


Functional Movement

Try it for free!