Our CrossFit classes consist of a group warm up followed by a “Buy In” of some strength or skill work. After the warm up and Buy In, the class will perform the WOD (Workout of the Day). The WOD changes every day (see our blog for past WODs) and can consist of a metabolic conditioning, gymnastic, or weightlifting element — or any combination of the three! The class ends with a “Cash Out” that usually consists of mobility work, but sometimes we’ll throw in a quick challenge (150 double unders for time, anyone?!) just to keep you on your toes.


We understand how overwhelming CrossFit may seem in the beginning, so we created our Foundations Program to help new CrossFitters become more comfortable in their new environment — The Box. The Foundations Program consists of 6-8 classes that cover the CrossFit methodology and movements that we feel are the “foundation” of CrossFit. It is important to learn proper technique from the beginning in order to ensure athletes avoid injury and increase their efficiency, which is why our coaches invest this time with our new athletes. After the first two Foundations classes, athletes are encouraged to attend our other CrossFit classes to start putting new skills into action! Don’t be scared – the coach will help modify the WOD as needed. To get started, give us a call at 919.809.8001 or email us at [email protected]


We offer Open Gym time throughout the week to allow our athletes to work on whatever skills they feel need improvement or to make-up a missed WOD. We have a coach available to assist you, but as the name implies, there isn’t a structured WOD so it’s your time to play!