CrossFit is a core strength and conditioning program. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

CrossFit is designed for universal scalability making it the perfect application for any committed individual regardless of experience. CrossFit is as effective for elderly individuals with heart disease as it is for professional athletes. We scale load and intensity; we don’t change programs.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

CrossFit Basics

Basics consist of five – 45 minute to 1 hour sessions with our full time staff to teach the Foundational movements of CrossFit prior to jumping into classes. The basic movements that will be covered include:

Squat and the 5 points of performance (back position/maintain lumbar curve, weight in heels, depth/hips below parallel, knees track over the toes, and line of action)
Push up
Pull up
Abmat Sit-up
Back squat
Front squat
Overhead Squat
Push Press
Push Jerk
Kettlebell swing (Russian & American)
Ring Row
Box jump
Clean and Jerk
Handstand Push up

Basics will be scheduled around individual availability and will include a workout at the end of each session. Testing out of Basics is mandatory for all new CrossFit 100 members, even those with prior CrossFit experience. Please email to get started today!

CrossFit Lite

Barbells can be scary if you’ve never used them before. We want you to use them eventually. But in the meantime, if it all seems too much, or if you want the metabolic effects of down-home CrossFit conditioning, CrossFit Lite is your class.

45 minutes to 1 hour, including a good warmup, some mobility, and having your butt handed to you. It’s bootcamp with brains: you’ll learn a bit, sweat a lot, and go home on a cloud (or on your shield. Good either way.) Use kettlebells, running, rowing, calisthenics, boxes, and rings.

Barbell 100

This is focus on Olympic Weightlifting, a fundamental part of CrossFit consisting of two lift movements: the Snatch and the Clean & Jerk. These lifts test for explosive and functional strength, while taking the whole body through its maximum range of motion. The Olympic lifts are inherently technical, dynamic and fast. Due to the importance and complexity of Olympic lifts, CrossFit 100 has programs that combine the Outlaw and other reputable programs, some of the foremost names in this field, to offer a program specifically focusing on those two lifts, including the skills and drills that compliment them. During these small group classes, each athlete is under the watchful eyes of a coach, and will receive specific, personalized assessment and feedback on their lifting technique and execution. Our Barbell 100 program is open to everyone, regardless of skill level. The program is FREE for CrossFit 100 members! For non-members, please check out our memberships fees page for more information be sure to contact us. Classes generally run every Tuesdays and Thursday mornings and evenings. Refer to our schedule page for more detail times. Class sizes are limited so please contact us via email ( to reserve your spot or for additional information.

100 Ninja Club

The 100 Kids Ninja Club program is a strength and conditioning program specifically designed to help kids and preteens develop a lifetime love of fitness. Crossfit Kids is not a scaled down version of Crossfit. It is Crossfit geared towards and designed with the child in mind to help strengthen their neurological, cognitive and motor skills.
In a class setting, boys and girls of all fitness levels, from the ages of 6-11, take part in challenging yet fun workouts that deliver obtainable, measureable results that help them become all around athletes. Our program introduces a fitness to these youths that is broad, general and inclusive. The program is designed for universal scalability, making it the perfect application for any child regardless of their fitness level. Our goal is to support those children that are involved in outside athletic programs, as well as help the non-athletic individual become more comfortable and confident with their fitness level. We strive to turn our kids into well rounded athletes who will excel at any and every sport that they play.
At 100 Kids Ninja kids our primary goal is to make exercise fun! It is very important to us that we create a fun, safe and welcoming experience for each child that sets foot in our gym. All of the movements are taught safely and effectively under the close supervision of our professionally trained Crossfit Kids trainers, whom all have extensive backgrounds working with children. Our trainers primary role is to make fitness fun while helping the child to move faster, safer and more efficiently. Each class includes a warm-up, skill work, followed by the WOD (workout of the day) and then ends with a fitness related game. The workouts are short anywhere from 3-10 minutes long and consist of constantly varied, functional movements. Constantly varied, meaning no two workouts are ever alike. Every class we work on something different. Therefore the child never gets bored and the novelty of each workout keeps them engaged and excited. We are constantly reviewing material, so your child can join the program at any time and not feel left out or behind. The functional movements involve exercises that are fundamental to all things kids need to do when they pull, push, run, throw, climb, lift and jump. We combine gymnastics, body weight calisthenics, and light weightlifting to develop capacity across the ten general physical skills: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.
In addition to increasing overall athleticism, our kids program will help your child gain more self-confidence, instill in them a healthy, positive body image, teach them how to move properly and avoid injury, and school them in life skills such as concentration, problem solving, discipline, perseverance, dedication and motivation. By involving your child in our program they will be avoiding common problems associated with childhood inactivity and obesity.
For more information, please fill out the contact form below to have a representative of our kids program contact you.
Open Gym

For members ONLY

Make up a missed WOD

Work on skills

Work on technique

Work on mobility

Nutriton Custom Macros

Improve your health and performance by filling the tiny holes in your nutrition. I like to call macro dieting “Macro Eating” because it’s not exactly a diet, but simply monitoring your portions. This is a way of eating that we can sustain for the rest of our lives. You are given a set of calories/macronutrients that you need to reach each day, and it is up to you how you want to hit those macros. With macro dieting there is no food shaming, no binging, no guilt, and of course no restrictions, just moderation. Without any restrictions, we are less likely to have a binge day, making macro dieting the better choice in dieting, physically, mentally, and emotionally.

Based on your detailed questionnaire you fill out, I customize macros that work for you. I also answer any questions you may have. Macros will be emailed within 3-4 days of purchase.

1 on 1 Private Sessions

We offer Personal Training at CrossFit 100 with any of our lead coaches. Personal Training is great for someone just wanting to stay in shape but not necessarily CrossFit, an athlete who thinks they may need a little more one on one attention after taking Foundations prior to jumping into regular CrossFit classes, or someone wanting to work on a specific skill. Email for more info