Programs

Find Your Fit

Programs & Services

We offer a wide range of classes and private sessions to meet the needs of every athlete who comes through our door.  

Our approach is individual, holistic, and fun! Whether in our group classes or one-on-one sessions, your coach will guide you to an engaging, optimal workout based on your experience level, how often you work out, your age, what you’re eating, how you’re sleeping, how much stress you’re under, what your movement patterns look like, and what mobility restrictions you have. We aim to get you fit and healthy now, and keep you fit and healthy for a lifetime. 

Our coaches are career professionals with a vast amount of knowledge to draw upon, and we partner with bodywork and PT providers to bring you best-in-class recovery services on site

CrossFit Foundations

You don’t have to be fit or have any prior fitness experience to begin CrossFit. Our Foundations classes are a great place to start: they’re beginner-focused, smaller, slower paced, and include more foundational technique practice. Perfect to dial in your movement patterns and/or ramp up a bit more slowly.

If the class times don’t work with your schedule though, don’t be afraid to check out an All Levels class: we take all comers and the coach will adjust the workout to your current fitness level and ability

CrossFit All Levels

CrossFit is designed to be a one-stop-shop for fitness that sets you up for success no matter where you’re starting, or what physical challenge life throws at you. It trains every aspect of your fitness: from mobility and flexibility, to strength, to cardiovascular conditioning, to coordination and balance. Increased sexiness is a common side-effect.

Everything that we do is modified in every class to fit the ability of each individual athlete. To the best of our knowledge, no one who’s ever told us, “I need to be more fit before I start this” has ever ended up getting more fit: you just gotta jump right in, do what you can do, and kickstart the good habit!

Advanced CrossFit

For experienced CrossFit athletes who excel in our All Levels classes, we offer an advanced level CrossFit class.  This class is designed for athletes who have a well-developed foundation of excellent movement, and above average skill and strength. We focus on drilling higher level skills, especially in gymnastics and Olympic Weightlifting, and preparing athletes for CrossFit competition. The class runs 90 minutes. 

Athletes must successfully complete our Level 3 requirements to participate. For more information on joining this class, please email [email protected].  

Private Training

Spend 1-on-1 time with our world-class coaching team and unlock your full athletic potential. Whether you have a general fitness, nutrition, or weight management goal, want to train while rehabbing an injury, are looking for sport-specific training in CrossFit, Olympic weightlifting, powerlifting, kettlebell sport, running, rowing, or want to incorporate cross-training for another sport, we have a coach who can help you get there. We also have coaches who specialize in training over-50 and postpartum athletes.

All private clients receive a bespoke training plan based on your individual goals, strengths, and weaknesses, and your coach will work with you to make sure you stay on track. Private training can be a supplement to classes or a stand-alone program.

Massage Therapy

For nagging aches or pains, our amazing coach Noelle Nieva conveniently provides bodywork services through her business, Brooklyn Body Shop. Noelle is hands down (pun intended) the finest bodyworker we’ve ever had the privilege of working with: she is intimately familiar with exactly how your body is put together, and is able to diagnose and treat it as a holistic system.

FYR Brooklyn

Our non-profit youth program has been providing scholarship CrossFit memberships to underprivileged kids since 2009. FYR empowers young people to build physical and mental strength for life by providing access to a network of community-based fitness programs and mentorship.

For more information visit Forging Youth Resilience. To apply for a scholarship spot please email [email protected].

Nutrition Coaching

Everyone can benefit from improved nutrition and lifestyle, from the recreational athlete wanting to improve body composition, to the advanced competitor looking for an edge. Our holistic plan includes diet, exercise, and lifestyle factors like sleep, and focuses on making sustainable, long term habit changes. We want you to reach your goals, and be able to maintain them for a lifetime!

Our coaches will create a personalized nutrition and lifestyle plan just for you, and provide accountability, feedback, education, and tweaks as you progress.

Frequently Asked Questions

There is absolutely no minimum fitness level required to begin training with us.  You just need the intention to give it your best, and the ability to set aside your ego and work hard.  Clear eyes, full hearts. That’s it. 

CrossFit typically produces muscle definition (often referred to as “tone”), but doesn’t typically cause you to grow Arnie-style muscles. It produces healthy, athletic bodies – think Jessica Biel or Channing Tatum. Top level CrossFit athletes are extremely muscular by design: they are professional athletes who are adhering to a very extreme diet and exercise regime in order to achieve that.

In short: no more than any other physical pursuit, whether it’s running, playing soccer, or even yoga!  There is an inherent risk to participating in any physical activity, and injuries do sometimes happen.  However, the benefits of physical activity far outweigh the risk of participation.

We are dedicated to keeping our athletes safe. Our coaches are always keeping a close eye on form and making sure everyone is moving well.  We will help you scale correctly for your strength and ability level. We are not a “no quitting” gym: if something hurts or is otherwise wrong, we will pull you out of the workout. 

Our coaches strike the difficult balance between pushing athletes who need motivation, and pulling back athletes who are pushing themselves to the point of injury.

We totally get it!  It can absolutely seem that way the first time you walk into the gym.  But we absolutely promise that everyone here is super friendly and they all had a first day when THEY were super intimidated to start… and if you just go for it you’ll be over the intimidation factor in no time at all!

Most people start with three sessions per week, and that’s what we recommend. Start with something you can commit to and maintain: it’s far, far more effective to do 2 or 3 times per week for a year than 7 times per week for 2 weeks!

We run nutrition challenges 2-3 times per year. The CrossFit nutrition prescription is, “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” It can be that simple! Vegetarians and vegans are also welcome, we can tweak our general whole, unprocessed food approach for both diets.