CrossFit is a unique strength and conditioning program that involves “constantly varied, high-intensity, functional movement.” The goal of Crossfit is to create a broad, general, and inclusive fitness that would best prepare us for any physical encounter – the unknown and the unknowable.

“Our specialty is not specializing.”

Unlike sport in which specific skills are trained to specialize in one or two aspects of fitness, Crossfit programming is designed to train all 10 dimensions of fitness without favoring one at the expense of another.  This leads to improvements across all modal domains – cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.  By increasing our work capacity across all dimensions of fitness, we will increase our ability to tolerate a high workload and to recover sufficiently for the next workout or physical encounter.

           What is a WOD?

The term WOD stands for “Workout of the Day.”  Workouts are typically short—20 minutes or less—and intense.  The WOD will be either task-oriented (completing a specified number of tasks/exercises), or time-oriented (as many rounds/reps as possible in a specified period of time).  The WOD will include movements related to metabolic conditioning, gymnastics (bodyweight exercises), weightlifting (powerlifting, olympic lifts), or a combination of the above.  These elements are mixed in numerous combinations to form prescribed WODs.  Performance on each WOD is scored and recorded to encourage competition and track individual improvements.

           Our Facility


We are located in the heart of Delray Beach, walking distance from Atlantic Ave.  All of our equipment is top of the line, manufactured by ROGUE (the gold stardard of CrossFit equipment).  Our equipment includes a 30' rig, kettlebells from 13-70lbs, med balls, slam balls, climbing ropes, jump ropes, rubber dumbbells, olympic barbells for men and women, training bars, bumper plates from 10-45lbs, gymnastic rings, plyo boxes, agility ladders, and more.  All of our equipment has multiple uses and is incorporated in our workouts.  Our gym is outfitted in 2200 square feet of rubber flooring to allow for droping of weights.   We also have a large outdoor workout area with local running routes from 100m to 1 mile mapped out.


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