What is CrossFit?

In a few words, CrossFit can be described as “constantly varied, functional movements, performed at high intensity.” The idea behind CrossFit programming is to completely tax the body’s energy systems with each and every workout. CrossFit is designed to prepare the body for anything, at any time, through movements ranging from weightlifting and gymnastics to running and rowing.

The programs at CrossFit Kilo are designed to help our members reach their highest potential in terms of endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. The class-based format is intended to ignite friendly competition between members, as well as create personal goals to improve upon. Our daily workouts are always changing, preventing the feeling of monotony that often accompanies “working out.”

Our goal at CrossFit Kilo is to spread our idea of fitness. We believe that well-rounded athletes are the best athletes. We push our members to be good at EVERYTHING and to avoid being VERY good at only 1 thing.

Do I need to be in shape to start CrossFit?

No. CrossFit is the fitness and nutrition program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. You can start CrossFit if you’ve never worked out, if you have injuries, or if you’re sick or overweight. CrossFit workouts are modified to help each person succeed, improve fitness and take daily steps toward goals. As you become fitter, your workouts will be adjusted to challenge you at your new level.

Is CrossFit safe?

Yes. CrossFit training is very safe, and sitting on your couch is dangerous. The staff here at The Gym provide precise instructions and coaching to help people move safely and efficiently while helping them avoid all the diseases and injuries that come from inactivity, obesity and poor nutrition.

What if I can't do something listed in the workout?

All CrossFit workouts can be modified for people of any age and ability. Adjusting a workout for a specific person is called “scaling,” and it allows very experienced athletes and beginners to train side by side. Our coaches can quickly adjust each workout to reflect your needs, goals and current abilities.

What is a typical class structure like?

At the start of each class, your coach will go over any important gym announcements, and briefly explain the WOD (workout of the day). From there, you’ll be put through a general warm-up as a class to prepare your body for the workout. Next, the coach will explain the lift and/or workout in detail while demonstrating each movement and offering multiple scaling options for all skill levels. You’ll have time to ask questions, warm-up specific movements, and set up your equipment. 3-2-1-GO and your workout begins! Throughout the class, your coach is keeping a close eye on your form and technique to be sure you’re performing movements correctly and using an appropriate weight. Your coach may need to modify some aspects of your workout as they see fit, but their job is to keep you safe while keeping your workout at a high intensity to obtain optimal results. Once your workout is complete, the coach will instruct a “post-WOD” for the class to complete as a cool down.

What is the average class size?

Most classes average 8-12 members, but some of our larger classes can range from 15-20 members. We see our highest attendance between 5:00am – 6:30am, noon – 1pm, and from 4:00-5:30pm.

What can I expect to happen after I fill out the sign-up form?

One of our staff members will contact you to set up 1-on-1 training sessions to ease your way into learning movements at a slower pace. You’ll meet with a coach anywhere from 2 sessions to 12+ sessions depending on your skill level and how quickly you’re able to adapt to the new movements. Once you and your coach feel that you’re prepared for classes, we’ll set up your membership and you’ll be on your way!



workout of the day


As Many Repetitions (or Rounds) As Possible in a specific timeframe


A WOD that consists of a series of movements that are not repeated. In addition, the participant must complete all of the reps for the exercise before moving on to the next. One of the classic chippers in CrossFit is the “Filthy Fifty” that consists of doing 50 reps of box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees to elbows, push presses, back extensions, wall balls, burpees, and double unders.


every minute on the minute


A high-intensity interval training system that requires four minutes per exercise. For each exercise, you will do 20 seconds of work followed by ten seconds of rest, resulting in 8 rounds in 4 minutes. Only the lowest score for each movement is counted.


kettlebell swing


ground to overhead


shoulder to overhead


handstand push-up

C2B Pull-Up

chest to bar pull-up: instead of getting the chin to the bar, the athlete touches their chest to the bar




toes above hips

Ready to start CrossFit?

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