So you’re ready to start? Great! Welcome to the best decision you’ve ever made for your health and wellness! Whether you’re a beginner, a seasoned athlete or making a comeback towards a life of good health and wellness, CrossFit is for you and the Elements of CrossFit program* is the perfect way to get started. We have all new athletes complete the Elements of CrossFit classes before starting with regular classes. This ensures you have a basic understanding of movement, coaching cues and the ebb and flow of daily classes. This also sets the stage for what you will learn along the way from our experienced coaching staff. The x3 Elements classes on Tuesday, Wednesday and Thursday each week (see schedule below). The Elements classes cost $50 (total for all x3 classes) and once you have gone through all three classes, you will graduate into regular CrossFit classes.

* We understand that some people have previous CrossFit experience. If you are a seasoned CrossFitter, please contact us to schedule a barbell assessment with one of our coaches. This is our way to assess you, your experience and will expedite you into regular classes.

Elements of CrossFit

We teach the Elements of CrossFit (schedule below) to ensure each person has safely gone through the mechanics of movement and has an overall understanding of CrossFit methodology while analyzing and evaluating each athlete’s range of motion, flexibility and overall capacity in functional movement. Coached by a certified CROSSFIT MATTERS coach, and delivered in small group sessions, Elements of CrossFit is designed to get you to your first CrossFit class with the knowledge and awareness you need to be SAFE and SUCCESSFUL. We only ask one thing, that you give us 100% every time you walk in. With commitment, accountability and hard work on your end, all of your goals can be accomplished.

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Elements of CrossFit: Every month, we will host three-to-four sets of new Elements of CrossFit classes. There are three classes that run for three days in a row on Tuesday, Wednesday and Thursday at 5:30pm. Each class is a progression from the previous class, if by chance you can not, as life does happen, please contact us and we will do our best to work with your schedule.

Elements of CrossFit Schedule:

August 9th, 16th, 23rd and 30th
September 6th, 13th, 20th and 27th
October 4th, 11th, 18th and 24th

* Every week we start a new group at 5:30pm on Tuesday.

Our Intro to CrossFit Schedule:

August 13th, 20th, 27th
September 3rd, 10th, 17th, 24th
October 1st, 8th, 15th and 22nd

* Every week we host a FREE Intro to CrossFit class on Saturday at 11am.

(Schedule subject to change and weather permitting)

* If you would like to join, but can not make the Elements date and time, please contact Jim at, to schedule a time that will work.

What you will learn in Elements of CrossFit:

Session 1
  • What is CrossFit?
  • Athlete Safety and Development
  • Movements :: Squat, Press and Pushup Mechanics
  • Baseline WOD (workout of the day – using the applied movement)
Session 2
  • Q/A from Session 1
  • What is Fitness and what does it mean to be ‘Fit”?
  • Movements :: Front Squat, Push Press, Deadlift, Sumo Deadlift Highpull Mechanics
  • Nutrition homework! Yes, you will have some homework!
  • Baseline WOD
Session 3
  • Q/A from previous sessions and Homework
  • Posture
  • Movements :: Overhead Squat, Push Jerk and Split Jerk
  • Baseline WOD
Session 4
  • Q/A from previous sessions and check out your homework over the last week!
  • Movements :: Clean series, Kettlebell Swing and Pullups
  • Training WOD

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