What is Crossfit?

CrossFit workouts are based on functional movements. These movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. We constantly vary these functional movements and perform them at a high intensity. This allows us to move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time.

These are the core movements of life.

Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

CrossFit Training Videos

Weightlifting: Working With the PVC

Shoulder Position: Overhead Squat

Dumbbell Front Rack Lunge

Frequently Asked Questions

How do I start?

Check out our Get Started page for more information, but very simply, schedule a Free Trial class with us and show up for your appointment. The hardest thing you will do is walk through our door the first time.

What do I do?

Show up for your appointment and we will do the rest.  We will introduce ourselves, show you around our facility, and be there with you while you join in the class.

Do I need to bring anything?

A positive attitude and a willingness to work out, have fun, and make friends.  (clothes to work out in and shoes to exercise in)

What's a CrossFit class like?

We start out with a warm-up specific to that day’s program, move on to either some skill work, drills, or a weightlifting component, and then proceed on to that day’s WOD (workout of the day). Be ready to work and meet happy, fun, encouraging, and supportive people!

What can I expect?

Be prepared to get a great workout in, learn, be motivated, and have fun!  All while being supervised by our trained group of professionals.

Is it safe?

While there are risks inherent in any physical activity, with Three Danes CrossFit you are being constantly monitored and supervised so that you get the best workout in the safest manner possible.  We are here to watch you and keep you moving, always with safety in mind.

Is there a CrossFit Lite or a beginner class?

We don’t have a CrossFit Lite or beginner class. One of the core principles of CrossFit is that we can scale each workout to your ability level. The workouts we create and do each day are always adjustable. If you are not yet capable of performing some of the movements and exercises or are limited due to injury, then your coach will help you find a proper substitution that will allow you to participate and still increase your fitness. With our unique “Buddy System” program, you will have a CrossFit Trainer working out one on one with you while you learn the ropes and get more comfortable with everything we do. And we want you to be part of the regular class working out side by side with all our members. It’s the best way to experience and benefit from the community of what CrossFit is about.

What should I eat/drink before coming to a Three Danes CrossFit class?

This is a great question, and there is not a correct or standard answer that will apply for everyone.  You definitely do need to have eaten something before you come, preferably at least 30-60 minutes before class starts.  Think of what works for you and your body.  Usually, a good mix of some protein and complex carbs works well.

Can I work out by myself?

CrossFit promotes community and camaraderie. We work out as a class and are continuously supporting and encouraging each other every day. It’s actually pretty cool. (With that being said, we do have a 45 minute window every day from 11:15am until noon when the box will be available for member use only.)

I don't want to get big like those women on tv...

Ok, so we know that this isn’t technically a question, but it is something we hear quite often as an excuse some women use for not trying CrossFit. If you worked out 3 to 5 times every day and restructured how and what you eat as well as when, then after 6-12 months you might have a valid concern with becoming “too big.” However, the majority of CrossFit members consist of everyday men and women who are interested in overall health and fitness as well as looking and feeling the best they can.

I can't do all those things everyone else can...

Another non-question, but a valid concern of many people.  The idea here is not to try and do “what everyone else can,” but to do the best you can do every time you come in to the box.  Its our job to modify or scale any exercises or WOD’s (workouts of the day) so as to match your level of fitness and ability.  As you progress with your skill and ability, we will continue to “raise the bar” and challenge and push you through each class (while maintaining our safety standards!) .