What Is CrossFit?

CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.


Common Beginner Questions

  • Tell Me More About CrossFit

    Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies. Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

  • Is CrossFit for ME?

    Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.

  • What is "Core Strength and Conditioning"?

    CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the
    same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a “core” strength and conditioning program in the literal sense meaning
    the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and
    conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our
    athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.

  • What if I dont want to be an Athlete; I just want to be Healthy?

    You’re in luck. We hear this often, but the truth is that fitness, wellness, and pathology (sickness) are measures of the same entity, your health. There are a multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include but are not limited to blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength. It seems as though all of the body functions that can go awry have states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. The CrossFit view is that fitness and health are the same thing. It is also interesting to notice that the health professional maintains your health with drugs and surgery each with potentially undesirable side effect whereas the CrossFit Coach typically achieves a superior result always with “side benefit” vs. side effect.

  • What are CrossFit Exercises?

    Biking, running, swimming, and rowing in an endless variety of drills.

    The clean & jerk, snatch, squat, dead-lift, push-press, bench-press, and power-clean.

    Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds.

    We make regular use of bikes, the track, rowing shells and ergometers,  Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump rope.

    There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.

The CrossFit Method

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

Metabolic Conditioning



Rather than throwing you right into CrossFit classes the very day you sign up at our Box, your coaches will get you started in introductory classes to make sure you know how to safely execute the many CrossFit movements regularly seen in WODs. These include the more basic, yet critical, exercises like the squat, deadlift and press, as well as more complex Olympic weightlifting movements, including the clean and jerk and the snatch.


Like anything else, CrossFit is safe as you go about it in a smart and well-reasoned manner. At CrossFit 171, we take the safety responsibility seriously and injury prevention is one of our highest priorities.

It’s yet another reason for our beginner Foundations program. You need to walk before you run!


Rest days are an imperative part of fitness as your body needs time to recuperate while keeping your mind at ease. Rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next physical challenge (in our case, a workout). Varying the way in which you rest gives your body some time to recuperate.

So... Whats Next?

Take a Free Class and Baseline

Call us ahead of time or just drop by the gym for your FREE introduction to CrossFit. We can teach you the foundations,  do a baseline, or just talk about what we have to offer. Our friendly staff is glad to answer any questions you may have.

Perks of Membership

As a member of CrossFit171, you will enjoy full access to our knowledgable staff, CrossFit resources, numerous classes, and even Open Gym time that fits your schedule.

Membership and Pricing

We pride ourselves on delivering the best value to our members.
All memberships include full access to classes offered as well as Open Gym when available. We have a variety of options including discounts for Military, First Responders, Family, Teachers, and Students.