Please arrive 15 minutes early for your first visit to check in and sign a waiver. Please be on time for all classes.

A typical class lasts one hour and is comprised of the warm-up, strength training such as a powerlift (deadlift, back squat, bench press, etc.) or Olympic lift or variation of it (clean & jerk and snatch), or skill work, all instructed by a coach. After the warm-up and strength components, a coach will review the Workout of the Day (WOD) with the class and provide warm-up and instruction on the lifts and exercises for the WOD. Whether you are new to CrossFit or a seasoned CrossFitter, all classes are led by a coach and proper warm-up and instruction is done.




You need very little technique coaching. Yes, we could all use some technique help and someone yelling in our ears, but Level 2 means you know the lifts/movements well without instruction and, most importantly, you move well and in a safe manner.

You must know how to do the following lifts without significant technique assistance: Olympic Lifts, including Cleans and Snatches; Overhead movement: Press, Push Press, Push Jerk, Overhead Squats, Back squats, Front Squats; i.e. You know how to differentiate the difference between a hang clean and a power clean, for example.

Please do not be offended if your coach feels you are not at Level 2 status. We can help you get there.