What is CrossFit?
The operating manual for your body
The definition
Constantly varied, functional movement, performed at high intensity
Constantly varied
Varied doesn't mean random. We train a wide range of movements, loads, and durations on purpose, so you build a wide range of physical capabilities. Life doesn't hand you the same workout twice. Neither do we.
Functional movement
Movement patterns that matter in life. A squat is getting off the toilet. A deadlift is picking something (or someone) up off the ground. A burpee is getting yourself off the ground. Compound, whole-body movements that let you move large loads, over long distances, quickly.
High intensity
Intensity is what drives results. And done correctly, it's safe. Plenty of programs avoid it because it's uncomfortable. We don't. But hear this clearly: we will only allow you to go as hard as you can move safely. That rule is non-negotiable.
Mechanics. Consistency. Then intensity.
In that strict order. It's a rigid doctrine, and it's how we keep intensity safe.
Mechanics
Learn to do the movements correctly and safely. Positions before everything.
Consistency
Excellent mechanics performed over, and over, and over. Your 100th rep should look as good as your 1st.
Intensity
Only then do we go faster and heavier. And intensity is always relative to your fitness level, not someone else's.
Scaling: elite athletes and grandmas, same class, same time
Scaling is modifying workouts to fit your current fitness and ability level, so you get the right dose of intensity. For you. It's not cheating and it's not making the workout easier. It's personalization, and it's your ticket to endless progress. Members a decade in still scale.
“But what if I don't know how to do something? What if I'm worried about getting hurt?” Don't worry. We account for all of these factors. Every class is coached, every movement has a version for where you are today, and nobody is ever expected to know anything on day one.
The measure of fitness
The 10 physical skills
Four of these improve through training (endurance, stamina, strength, flexibility). Four improve through practice (coordination, agility, balance, accuracy). Power and speed take both. That's why CrossFit blends conditioning, lifting, and skill work. And why we do too.
“The ability of the body's systems to gather, process, and deliver oxygen.”
At Misfit: Rowing, running, biking: long enough to matter, varied enough to never get stale.
“The ability of body systems to process, deliver, store, and utilize energy.”
At Misfit: Workouts that teach your engine to keep producing when the tank feels empty.
“The ability of a muscular unit, or combination of muscular units, to apply force.”
At Misfit: Squat, deadlift, press: the lifts that make everyday life lighter.
“The ability to maximize the range of motion at a given joint.”
At Misfit: Full range of motion first: depth and position before load, every time.
“The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.”
At Misfit: Olympic lifts and explosive movement: large loads, long distances, quickly.
“The ability to minimize the cycle time of a repeated movement.”
At Misfit: Faster cycle times on the movements you've already earned the mechanics for.
“The ability to combine several distinct movement patterns into a singular distinct movement.”
At Misfit: Double-unders, kipping, barbell timing: skill work built into every week.
“The ability to minimize transition time from one movement pattern to another.”
At Misfit: Moving between stations, bars, and boxes without losing a beat.
“The ability to control the placement of the body's center of gravity in relation to its support base.”
At Misfit: Handstands, single-leg work, and every overhead position you'll ever hold.
“The ability to control movement in a given direction or at a given intensity.”
At Misfit: Wall balls to the target, box jumps to the mark: precision under fatigue.
Endurance
“The ability of the body's systems to gather, process, and deliver oxygen.”
At Misfit: Rowing, running, biking: long enough to matter, varied enough to never get stale.
Built through training
Stamina
“The ability of body systems to process, deliver, store, and utilize energy.”
At Misfit: Workouts that teach your engine to keep producing when the tank feels empty.
Built through training
Strength
“The ability of a muscular unit, or combination of muscular units, to apply force.”
At Misfit: Squat, deadlift, press: the lifts that make everyday life lighter.
Built through training
Flexibility
“The ability to maximize the range of motion at a given joint.”
At Misfit: Full range of motion first: depth and position before load, every time.
Built through training
Power
“The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.”
At Misfit: Olympic lifts and explosive movement: large loads, long distances, quickly.
Training + practice
Speed
“The ability to minimize the cycle time of a repeated movement.”
At Misfit: Faster cycle times on the movements you've already earned the mechanics for.
Training + practice
Coordination
“The ability to combine several distinct movement patterns into a singular distinct movement.”
At Misfit: Double-unders, kipping, barbell timing: skill work built into every week.
Built through practice
Agility
“The ability to minimize transition time from one movement pattern to another.”
At Misfit: Moving between stations, bars, and boxes without losing a beat.
Built through practice
Balance
“The ability to control the placement of the body's center of gravity in relation to its support base.”
At Misfit: Handstands, single-leg work, and every overhead position you'll ever hold.
Built through practice
Accuracy
“The ability to control movement in a given direction or at a given intensity.”
At Misfit: Wall balls to the target, box jumps to the mark: precision under fatigue.
Built through practice
1 of 10: Endurance
For the curious
Four ways CrossFit defines fitness
The 10 Physical Skills
You are as fit as you are competent across all ten, endurance through accuracy. A program builds fitness only to the extent it improves every one of them.
The Hopper Model
Toss every possible physical challenge into a hopper and draw one at random. The fittest person performs best at whatever comes out. Being well-rounded wins; specializing loses.
The 3 Metabolic Pathways
Your body has three engines: phosphagen (short, maximum-power efforts), glycolytic (a few hard minutes), and oxidative (the long haul). Real fitness means competency in all three, not favoring one.
The Sickness–Wellness–Fitness Continuum
Nearly every health marker (blood pressure, body fat, bone density) sits on a line from sickness to wellness to fitness. Fitness is a hedge against sickness. This is why our mission is a long, physically independent life, not a beach body.
World-Class Fitness in 100 Words
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.
Strength in Numbers
Enough reading. Come see it in person
You don't need to be in shape to start. That's what we're for.