Our CrossFit WOD classes represent our core programming. They are specifically designed to permit ample time for warm-up, movement instruction, and a workout. Typical classes are structured as follows:

(TBA) Includes mobility and dynamic stretching.
Includes basic strength training or instruction and practice in skilled movements. In recognition of how technical the Olympic Lifts are, there will be a strong emphasis on these lifts during these sessions.
Includes a mixture of gymnastic, metabolic conditioning, and weightlifting modalities performed at (relative to the individual) high intensity.

CrossFit’s methodology, the Skill/Strength Sessions, and WODs will vary each day, allowing for a wide and constantly varied stimulus. However, on the whole, programming will be adjusted to enhance specific weaknesses in the member base as needed or to coincide with a particular theme at that date and time.



CrossFit Intro 101 is a two-part intro class suitable for all fitness levels. We know that trying a new workout, class, or gym can be intimidating, so we’ve built our intro classes to allow anyone to jump right in, regardless of your fitness level, background, and experience.

Each 101 Class includes some careful instruction on basic movements and a short CrossFit workout based on those movements. The sequence of classes will carefully transition you from intro level status to a knowledgeable CrossFitter.

This two-part intro must be taken and passed prior to signing up for our CrossFit program.



CrossFit Kids is designed to encourage and promote an active lifestyle. CrossFit Kids is meant to be BIG fun for all ages. Broad, inclusive, general fun.

Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids.

Strength Works CrossFit will help teach/inform/guide throughout all our classes and give each member a unique opportunity to be physically fit and learn how to move and grow strong. Incorporating bodyweight movements (ie. pull Ups, sit ups, squats, sprints, gymnastics, & plyometrics) will give your kids a better chance to know and understand how to move effectively.



CrossFit Teens is a strength and conditioning program designed for 11+ years old athletes and non-athletes alike. The program combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness. Proper weightlifting techniques are taught, under the watchful eye of our CrossFit certified trainers to enhance strength and power, while also focusing on basic gymnastics to increase agility, mobility and flexibility.

Our program will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. In addition, we aim to boost self-esteem and confidence within our teens. We want to give them the strength, both physically and mentally, to tackle any obstacle thrown their way inside or out of the gym.

CrossFit Teens emphasizes good movement. Consistently good body mechanics translate to physical literacy, enhanced sports performance, and fewer sports injuries for all kids.



The Snatch and the Clean and Jerk bring speed, power, coordination, agility, accuracy, and balance to strength training. Learn the basic positions and develop strength in each of the lifts in this Oly specific class: the proper stance, grip, and positions for the Snatch, and the Clean and Jerk.


CrossFit Begins With a Belief in Fitness.