What is Fitness?

CrossFit tends to come with the reputation that it’s dangerous due to it’s high intensity training. It’s been criticized for putting inexperienced people into a program that they are not physically prepared for, which may result in injury. Some gyms uphold and inherently support that reputation, and that’s NOT us. We believe EVERYONE can do CrossFit, but at a level appropriate for their experience, and ability.

We’ve adopted Dr. John Rusin’s relative squat test as our standard for a general level of fitness. Passing this test is no easy task! However, as a team of coaches, it only helps us train our clients with a safer, individually

appropriate, and effective program in which we can guarantee progressive, and measurable results. It ensures that we are able to pinpoint, and fix “weak links” in the chain before adding more complex, and heavier movement variations to their training that often come with a higher risk of injury when not physically prepared.  


Many often think they need to get “in shape” before they start CrossFit. We consider a baseline level of fitness as the ability to complete 25 proficient goblet squats using 50% of your body weight. This DOES NOT mean that you can't do CrossFit until you pass this test! It simply means that the version of CrossFit that you will be training will be what's appropriate for your physical ability, and experience. This is NOT just a test of leg strength. It also tests muscular endurance and stamina, as well as a person’s ability to maintain proper bracing of the torso under load and during force production, proper breathing patterns, basic and necessary mobility, core & upper back strength. We believe that first developing the qualities and skills associated with the simplicity of the goblet squat will have a much higher carryover to everything else clients may see within a strength & conditioning program. Therefore, training to pass this ‘test’ will be what gets our new clients “into shape.” This is one of the goals of our CF Fitness program. It is CrossFit, but it’s specifically designed for those with a beginner to intermediate level of experience, and ability.

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