WOD stands for Workout Of the Day. The program is different every day, including the metabolic conditioning workout.

Nope! This is a common misconception. Even the most elite athlete can come into the gym and find a workout challenging. There is no perfect time or amount of "fitness" needed to start. That’s why we are here and offer scaling options so that you can succeed in each workout on a personal level. Fitness is a lifelong journey and each day you are better than the one before. We have grandmothers working out right next to our sports athletes, and they are both getting a great workout!

Many clients of ours have come through the doors with previous injuries or tweaks and actually found relief from the injury or pain by strengthening the muscles surrounding the problem area. All too often people neglect strengthening their low back due to fear of injury; they end up de-conditioned, weak, and more susceptible to injury in the future from minor everyday mishaps. Taking part in CrossFit will strengthen you and give you a stronger threshold so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable. Our Trainers are also very experienced with modifying movements or workouts to suit each individual, along with giving you personalized accessories to improve your injury.

No. Just…. no.
In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. 1: pick up very heavy weight on a very frequent basis. This is not something we do. Yes, we are building your strength and we do lift heavy some days, but this is not our main focus. 2: eat an extremely high calorie diet. To gain productive muscle mass takes quite the effort in eating the right foods in a high amount (this is also something that we do not focus on). The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (meaning that we attempt to make you stronger, not just build your muscle mass and size). CrossFit is a core strength and conditioning program and NOT a bodybuilding program. Your results will be a leaner, stronger and faster version of yourself.

You can injure yourself in any activity, but CrossFit is more safe than many activities people perform every day. We work with people in three stages. 1: mechanics (learning how to do the movements with correct technique), 2: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), 3: Intensity (the speed at which you do the movements). We always start with Mechanics, and then Consistency. Only when you have proven to be able to move safely and efficiently do we add the component of Intensity.

Regarding "bad form" - we take moving well and safely very seriously. Our Trainers keep a close eye on your movements and will ensure you do everything with proper technique and at a weight that is appropriate to your level. We use efficiency in our WODs, and you will only be learning and using the gymnastic skills such as kipping, when you are ready. "Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer." - Jesse Woody

Expect to train at a very moderate pace. We want you to learn the basic mechanics of everything first, then be consistent in those mechanics, then bump up the intensity only after mastering the first two key points. Expect to be sore. Really sore. There is no way to get around it. This is normal, and proof that you are working hard breaking down muscle fibers during your workout. It is during your rest periods between classes that your muscles will build up even stronger. You can help speed the recovery process by drinking plenty of water (or add in BCAAs), getting adequate sleep, and possibly taking turmeric and fish oil, which have been shown to speed recovery. Whatever you do, DON'T stop training just because you are sore. It is good to come back and take the next workout light if you need to. The main thing is to keep moving to flush the lactic acid out of the muscle, which is causing you to be "sore".

Comfortable clothes, CLEAN indoor shoes, and a waterbottle. Other than that, just show up with a good attitude and we’ll provide the rest!

CrossFit is made up of all types of people. CrossFit is not just what you see on YouTube. The majority of CrossFit 250 members are everyday people: parents, students, working professionals, you name it. Many of our clients had never worked out prior to starting CrossFit. Newcomers always start small, and safely work their way up to heavier weights and more intensity. We do not ask our members to perform dangerous or unrealistic workouts. Use a weight that's manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. Our Trainers are here to help you choose the right weight or scaled movement for any workout.

Here's a few of the more common ones you'll see:

  • AMRAP - As Many Rounds (or Reps) As Possible
  • EMOM - Every Minute On the Minute
  • RFT - Rounds for Time
  • OH - Overhead
  • KB - Kettlebell
  • DB - Dumbbell
  • T2B - Toes to Bar
  • K2E - Knees to Elbows
  • Rx'd - As prescribed, without any modifications
  • DBL - double
  • RM - Rep Max. Your 1RM is your max lift for one rep. Your 10RM is the most you can lift 10 times.
  • HSPU - Handstand Push Up
  • HRPU - Hand Release Push Up
  • GHD - Glute Ham Developer
And don't worry, you will be introduced to each of these movements as you go.

This is an additional day to your week, with no structured class. This is a 2 hour block for individuals to come in and work on appropriate skills for their ability, or catch up on any missed work from the week. We have staff there to supervise everyone, but they are not actively coaching or teaching new things. If you are new to the gym and interested in coming on a Saturday, come talk to the Coaches ahead of time.