You've seen it on TV and you're heard about it from your friends, but what is crossfit? Simply put, crossfit is constantly varied functional movement performed at a high intensity. CrossFit combines a mix of  metabolic conditioning, gymnastics, and Olympic weight lifting to get the best fitness possible . CrossFit is described as a core strength and conditioning program used to supplement your profession,  your sport or your life.


CrossFit consists of short, intense workouts involving total body (compound) movements and constant variation.

Our programs attack the three main problems with standard workouts:

  1. Lack of time – The average CrossFit workout only takes 10 to 20 minutes of time. Of course with the warm-up, cool-down, movement training, and stretching, the total time required is close to an hour, but you’ll find one hour invested in CrossFit will easily pay for itself in increased energy and elevated mood throughout the day.
  2. Lack of motivation – We have trainers leading and driving every class, making sure each participant is pushing themselves and achieving optimal results. CrossFitters also motivate each other!
  3. Boredom – Every day we have a different workout of the day that all our members perform. This prevents your body from adapting to repeated movements, and keeps the training entertaining!

We train for efficiency and optimal performance in each of ten recognized fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Additionally CrossFit maximizes neuroendocrine response, develops power, and cross-trains in multiple modalities. By combining these things our program elicits an elite fitness that we like to call (surprise surprise) CrossFit!


What does this all mean to you?

You will be trained in many fundamental functional movements. You will participate in constantly changing workouts that combine body weight exercises, weightlifting, and other high-intensity drills that integrate cardio and strength challenges at the appropriate level. You won’t find any fancy equipment in our gym. CrossFit will take you back to the roots of training, where the best results are found.

Finally, CrossFit is designed for universal scalability making it the perfect application for any committed individual regardless of age or fitness level. We believe that the needs of Olympic athletes and our grandparents differ by degree not kind. Terrorist hunters, skiers, and mountain bike riders, housewives, grandparents, and those who are sedentary and overweight have found their best fitness from the CrossFit regimen. So can you!


What to Expect in our CrossFit Classes

Safety is our number one concern. The training staff  has safety at the forefront of their minds during every workout. In a typical class, we perform functional movements at high intensity, giving you a comprehensive full-body workout in one hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. At the end of each training session, you will feel invigorated with a sense of accomplishment.

Because CrossFit workouts are done in a small group setting, you always have others there to inspire you, cheer you on, or suffer through with you. (Depends on the day, right?)

You will also be part of a community when you join Red Hills CrossFit classes. Members of the Red Hills CrossFit community (which consists of people between the ages of 16 and 65) are of like-minded nature; they will encourage your confidence and help boost your intensity. (As you make CrossFit a routine you will see that we really are ‘training for life’.)

Once you’ve been through the foundations course you will sign up for classes. Sign up for the times that best fit your schedule. We encourage you to attend everyday.


Each day is a different core workout.

We program one daily workout that all clients attending class that day will perform called a “Workout Of the Day” or “WOD.” Each day is a different workout based on what the trainers believe best fits the strengths and weaknesses of the current members.

This core workout lasts between 5 minutes to 25 minutes on average and the movements and skills are ever changing. We utilize your entire hour with us. Prior to the workout, we include a guided warm up, mobility workout to enhance flexibility, stretching, and re-introduction of skills for the current day’s WOD.


Classes are in a group setting of one to twelve people.

We believe in small group personal training in order for you to get the personalization you need, while still participating in the CrossFit community. Having “competitors” completing the same workout as yourself will both push you harder, and have you rooting for your “competition.”

Workouts are varied.

We combine elements of gymnastics, Olympic weightlifting, rowing, and running into our classes so that your workouts are constantly varied and unique, and ensuring that you will always make progress. Some workouts are done for time, others for maximum number of reps. Anyway you slice it you’ll be working hard!

You will never be bored.

The possibilities for fitness are endless: Monday, you could be doing push-ups, squats, and pull-ups. Tuesday, you could be doing box jumps, presses, and jumping rope. We have a vast list of exercises to choose from, so working out never becomes boring.

Workouts are measurable, observable and repeatable.

Results each day are posted on the whiteboard and recorded. As you continue training, you can track your progress. For example, you might be making a certain movement, holding a certain weight, for a measurable amount of time. Next time you complete that movement, you can re-gauge, retest yourself.

You will notice a difference in your fitness level quickly.

Clients of all ages and fitness levels learn how to properly lower themselves (squat), pick up objects (dead lift), bring objects to their chest (clean), and push objects overhead (push press/push jerk/snatch). We mix these elements of Olympic lifting with a variety of other movements executed at an individual’s highest intensity to achieve health and fitness goals. You will gain strength while maintaining cardio respiratory endurance, all in one relatively short workout.

You are joining a community.

Red Hills CrossFit holds regular events—seminars, special workout or diet challenges, and social activities—so as you get to know the people in your workout group each day, you’ll also get other opportunities to meet and chat with other members.

Your fitness level will change when you start CrossFit. Athletes will notice their skills even out. So a runner might improve on strength, where as a lifter might improve on flexibility or stamina. And those who come in “de-conditioned” may find that after only a few weeks that they can do a push-up, pull-up or lift a barbell even if they’ve never done so before in their lives.