So you’ve heard about CrossFit from a friend, relative or co-worker and you still don’t know what it is. It might be a little early to commit to an On-Ramp or Elements session. Let us show you our approach to overall fitness. Come and get a taste of what a CrossFit session is actually like. The class is free and you are able to come to as many as you would like with no restrictions. We want to give you a glimpse inside our training methodologies in a fun and positive environment.

What To Expect

Our free class starts promptly at 10:30am, so be sure to get their a little early! We'll have you fill out a waiver, then briefly talk to your CF coach about your fitness background. Don't have much of a fitness packground? Don't worry if you don't have much of a background in fitness, we can scale the workout to be manageable for your skill level!

Next, we will throw a little CF education your way. The coach will explain to you what CrossFit means and how the programming will mold you into and healthy, well-rounded athlete. Then, the coach will instruct you through a dynamic warm-up specifically tailored for the day's workout (some say this is harder than their normal workout).

Now that that your all loosened up, it's that moment you've been waiting for the WOD (Workout of the Day). Your coach will break down each movement in the WOD and instruct you how to perform them properly and safely. Don't worry, our CF coaches have seen the good, the bad, and the ugly so they will correct your form & give you as much instruction as you need.

The coach will then start the count down 3...2...1...GO! and with that, your short & intense CF workout begins! Forgot the form or the exercises already? No problem! your CF coach will be there to help get you in perfect for and, of course, motivate you!

Before you know it, the clock will stop and your workout will be complete! See, we told you it was short. We promise you will forget how intense it was when you realize how good you feel after! Now it's time for high fives and questions (in that order) as you cool down and do some foam rolling. Congratulations, you've just had your first CrossFit experience, and we're willing to bet it won't be your last!

You’ve been wanting to try Crossfit, now here’s your chance. Our On-Ramp program is designed to make you proficient in the foundational movements and our fitness methodologies. The program is designed for beginner, intermediate and advanced athletes. We place a huge emphasis on technique and dynamic range of motion to help keep you safe and to prepare you for the intensity of the group classes. The classes build upon one another from basic movements to progressively more complex movements.

You will meet a required 6 set times over a period of 2 weeks. Space is limited in each session and is on a first come first serve basis. Each participant will receive:

• A CFSB Beginner Manual
• A body composition test
• A Functional Movement Screen
• 2 Weeks Free upon completion of the course

Space is limited, so sign up today!

CrossFit South Bay FUNdamentals is a fun and non-traditional way to get in shape and feel great. You will use CrossFit methodologies to run, jump and use your own bodyweight along with some resistance training in constantly varied, moderate intensity workouts. The result is a lean and toned body and a new outlook on fitness.

Our Fundamentals program is a low-intensity training course where we put an emphasis on technique and form. Unlike our CrossFit classes, this class does not rely on the stopwatch or require any heavy lifting. Athletes are able to develop a base strength and a foundational knowledge of our core movements in a positive and encouraging environment.

What To Expect
Enthusiastic, professional and knowledgeable coaching Wide variety of movements and different workouts every single day A supportive and positive group of peer athletes to workout with Nutrition education and counseling Goal setting and accountability Detailed instruction of each functional movement Increased strength, cardiovascular endurance and flexibility Fun and scalable workouts that anyone can do.

No matter what your fitness level, our coaches will help you scale the workouts to ensure that no one is ever left behind. You don’t need to be in good shape to get started. You just need to show up with a good attitude and give it your all. Our coaches will help you put forth your best every single day.

We know how much the gym sucks. We know how frustrating it can be to try exercise programs and not see any results. We’ve been there too, which is why we created a program that provides results. Our coaches invest in each athlete to ensure their success. Contact us today to get started

Class Structure
Class sizes are small and restricted to 12 people per class. Each class will start off with about a 10-minute group warm-up geared toward that day’s workout. Then there will be instruction on a skill like a squat, Turkish get-up or a ring ball-up. After the skills portion you will have more instruction for your WOD or workout of the day. The final 10 minutes will be spent on mobility and self-myofascial release.

Superior Coaching
Our coaches are the best around. We believe that our coaches, as well as our athletes, can continually improve which is why we are constantly sending our team to get additional certifications in a variety of fitness realms. The CrossFit South Bay network of coaches leverages collective knowledge to benefit you, the athlete. We don’t work out with you or count your reps. We monitor your form and give you feedback on your progress and ultimately help you improve.