CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. 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.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

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.


Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.


The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet – lays the molecular foundations for fitness and health.
Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics – establishes functional capacity for body control and range of motion.
Weightlifting and throwing – develop ability to control external objects and produce power.
Sport – applies fitness in competitive atmosphere with more randomized movements and skill mastery.



Biking, running, swimming, and rowing in an endless variety of drills. The clean&jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds. We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump rope.
There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drill.


Courtesy of CrossFit Inc.


Misiunea noastra e sa imparatasim cu voi o experienta de 4 ani si jumatate de CrossFit. O experienta care ne-a schimbat viata. Transformarea e mult mai mult decat fizica, CrossFit te invata, sau iti aminteste ceea ce stii deja, ca efortul tau -in orice domeniu- da rezultate! Si ca lipsa lui te impiedica sa ajungi unde vrei.

Crossfit nu e usor, dar se poate practica de catre oricine. Folosim antrenamente intensive pentru ca numai intensitatea da rezulatate, dar intensitatea e relative! Intensitatea difera pentru o mamica care fuge in parc cu copii, un sportiv de performanta in timpul unei competitii, sau pentru un amator de sport care vrea sa ajunga sau sa se mentina in forma. De aceea noi nu schimbam sau inlocuim elementele incluse in antrenamente, dar reglam intensitatea, numarul de repetitii sau durata lor in functie de nivelul fiecaruia. Dupa cum am mai spus, cerintele fizice zilnice ale bunicilor nostri si cerintele fizice ale unui sportive de performanta nu difera ca si tip ci ca si intensitatea si durata la care se desfasoara. Avem nevoie sa fim functionali si pregatiti pentru viata, orice activitati ar include ea.