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CrossFit is constantly varied, high-intensity, functional movements. Constantly varied means that the workouts are always changing and that your body will never adapt to the same routine. It also means that you…

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CFD Kids


The CFD Kids program is designed to develop the body awareness and physical capabilities. We structure our program to incorporate basic bodyweight movements, conditioning, and basic strength development using functional weightlifting exercises. We incorporate team workouts as well as team building games to help encourage social interactions and a fun environment. We feel it is important to teach children basic motor and cognitive skills for their development into young adults. Our programming will push them physically and mentally, but will not break them down. Our class is safe and effective for children of all levels.

Masters' Program

The Master’s program is run in the same manner as any CrossFit class in structure, but with a few specific goals in mind:

  1. Work on Prehab and Rehab with an emphasis on strengthening the shoulder, hips and ankles while making them more mobile and ready for work.
  2. Weights, times and workload is designed for masters of all ages looking to improve their fitness and athletic performance.
  3. Focus on understanding why we are working on specific movements or skills and how they apply to their broader CrossFit goals.
  4. Ideas on how to approach a workout to gain a competitive edge and how to specifically set strategy for a workout.


Mobility Class is a gymnastics based stretching series focused on slowly opening the body to full ranges of motion. Most people think they just aren’t flexible in certain ways, but this is a common misconception. Flexibility and mobility are something that can be gained just like strength and conditioning. Increasing range of motion in the body takes time, patience and consistency. It can take up to two years to make permanent changes in the connective tissues of the body by stretching. The goal of our mobility class is to achieve 3 basic gymnastics ranges of motion: the middle split, front Split, and thoracic bridge. Each day will be geared towards loosening the body and breaking through tightness that holds us back from working into these ranges of motion. The good news is working towards improving mobility will not only make you more flexible, it will also drastically decrease rate of injury, improve body awareness, and make you STRONGER. Focused stretching will improve your ability to move your body freely and effortlessly without pain. What are you waiting for? Join us for mobility class Tuesday and Thursday 5:30pm and Sunday at noon!

CFD Strong


Weightlifting and CrossFit are a match made in heaven. In our weightlifting program you will master the fundamentals and basics of positioning and technique in order to achieve your full potential as a weightlifter. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to strength training. Email us for more details.

Personal Training


Private Coaching is an amazingly effective and efficient way to achieve your individual fitness goals. Your coach will work with you to identify and clarify your fitness goals, assess your movement, and design a program to enable you to achieve your health and fitness goals as quickly as possible.