What is CrossFit?

It’s the sport of fitness. It’s using constantly varied functional movements at high intensity. We use high intensity movements in a way that delivers measurable and sustainable fitness results. Our athletes work hard and have fun while improving their overall fitness!

Functional Movements?

We use weights (deadlifts, presses, squats), body weight movements (pushups, pull-ups, air squats), plyometrics (box jumps, wall balls), Olympic lifts (clean) and cardio (running, rowing, burpees (don’t ask!!!). These are activities that we use in our everyday lives, whether we are aware of it or not.

Constantly Varied?

We combine these moves into an almost endless variety of workouts, so you never get bored or plateau. The workouts develop all aspects of fitness.

High Intensity?

Now that sounds scary, doesn’t it? Well, it’s definitely a challenging and difficult workout. It’s designed to push you to your limits, push you to failure, and then come back for more. The good news – the workouts are scalable to YOUR fitness levels and abilities. We never push you so hard that you hurt yourself or you dread coming back. Sure, you’ll be sore on occasion, but that’s to be expected.

Is CrossFit for you?

 You have probably heard CrossFit is very intense and is not for you – it’s only for the animals that can do the workouts on the main page. And they look crazy. Well, CrossFit is for everyone – but not everyone will do CrossFit. You have to have a desire to push yourself, a want to succeed, a will to become more fit than most people your age. CrossFit is for office workers, moms and dads, police officers, military, fire – anyone who wants to get into great shape.

What is so special about CrossFit?

 CrossFit is the best way to achieve superior fitness. We do not specialize in any one domain of fitness – we develop all of them. We build broad and general fitness. Strength, power, speed, agility, stamina, cardio-vascular endurance. We DO NOT use machines – machines are not functional and limit range of motion, don’t allow accessory muscles to assist, and do not develop your core like free weight exercises do. We don’t have Tvs for you to watch either – if you read and/or watch TV while you work out, are you really working out?

Class settings – why?

CrossFit is held in a class setting – it builds camaraderie, it’s fun and it’s competitive. Even though you aren’t directly competing against other athletes, you’ll find you push yourself harder and further in a group setting. And don’t worry, if someone finishes before you – they will support you to the end – after all, they just went through the same thing. We are a friendly and fun community/family.

What are the on-ramp classes?

 In order to learn the fundamental moves of CrossFit (air squat, front squat, overhead squat, deadlift, sumo deadlift high pull, medicine ball clean, press, push press, push jerk) along with the many other exercises we use in our daily workouts (WOD – workout of the day), we need to put you through these classes. You will also learn more about Crossfit, nutrition and exercise in general. You will learn what intensity really is, at your own level. By the end of the 6 on-ramp classes, you will be competent to do any of our daily workouts and you will know your limits.

What are Burpees? They sound evil.

Burpees are the spawn of the devil. Enough said.

I don’t have time to work out.

Classes take less than an hour (including warm-up, practice of the WOD, the WOD and cool down). If you cant find 3-4 hours a week to workout, you aren’t looking hard enough. You know what they say about excuses – they are like belly-buttons – everyone has one (cleaned up version).

How do I start?

Contact me and set up an appointment so we can meet, go over your goals, expectations, talk about CrossFit and put you through a free workout.  Or show up Saturdays at 9 AM for a group workout.

One last question – why TOP GUN?

The Top Gun program is a Navy fighter program – only the best of the best are invited and only the best of them succeed. We want you to be the best that you can be. We want you to rise to the challenge and succeed.