CrossFit defined:

Constantly varied functional activities executed at high intensity over broad time and modal domains.

...SO What does this mean?

CONSTANTLY VARIED: Always different, always changing, and as a result, you never get bored! We strategically vary the movements, energy systems and intensity levels.

FUNCTIONAL ACTIVITIES: Every fitness program today is claiming to be "functional”, but what does that truly mean? In CrossFit, functional means the movement is “organic”- or can be found in nature. For example, a dead lift- we dead lift things every day- when you pick your child up off the floor, you are completing a dead lift.

HIGH INTENSITY: This means we are working HARD. No hanging out at a specific heart rate or MET (metabolic output). In CrossFit you are working your hardest.

BROAD TIME: Some days your WOD will last as little as two minutes all the way up to 60 minutes or more. This is very much a part of the “constantly varied” portion of the definition, as you are challenging the energy systems in your body to different demands daily.

MODAL DOMAINS: this is referring to what type of movement you are completing- whether it is a pull up, power clean, or row, there are endless options, and we must be ready for them all! Overall, CrossFit is preparing us for anything life could spit out.


Because it works. With most fitness programs, people enjoy it for a while, start to notice a change, then get burned out and quit. CrossFit is different, because it is different every day. Every day you will learn new things- whether it be a new skill, movement, or something about yourself. Our goal is to make you stronger, faster, healthier, and happier. We are a strong community at CrossFit 307, one you will be excited to be a part of. One that will form the support you need to maintain your road to overall fitness and health. CrossFit is overwhelmingly powerful. It has changed thousands of lives, and can change yours as well. What do you have to lose? Give it a shot.  

Is it hard? Absolutely.   Does it work? Absolutely.

Don’t let the enormity of the challenge deter your trying.
— Coach Glassman

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.
— Coach Glassman, World Class Fitness in 100 Words