What. is. crossfit.

"Constantly varied, high-intensity, functional movement."


 CrossFit is a proven way to get fit and gain real strength, real skills, and real power. 

CrossFit Training is broken up into three groups of movements and how they are performed.

Constantly Varied

In a typical week of training at CrossFit Mechanix, you will be exposed to over 40 movements, all of which you will be shown (and understand) the correct form, technique, and how to select the proper weights by scaling.  It is now apparent with science that we should train movements that encompass a broad spectrum to limit plateaus and continue to expand our skills and strengths. CrossFit uses a combination of different fitness backgrounds including: weightlifting, gymnastics, kettlebell training, running, and traditional strength and conditioning.



During a CrossFit Training session, the athletes are exposed to a high intensity training aspect known as METCON (Metabolic Conditioning). During the Metcon, athletes are timed for completion. Depending on the time domain of the workout, athletes will work until the workout is completed or there will be a set time for As Many Reps As Possible (AMRAP). Don't worry, we wont be in your ear yelling at you. We will encourage you to push yourself to accomplish your goals.


Functional Movements

The CrossFit community prides itself in using only movements that transfer directly to everyday life. Movements that mimic proper motor patterns including squatting, pressing, lifting, pushing, jumping, and pulling are incorporated into every workout. Fancy gimmicks that promise the perfect set of abs or a machine that isolates one group of muscles while neglecting others do not transfer into everyday life and therefore are useless as functional fitness training tools. Functional movements performed at high intensity promote neurological and hormonal responses, leading to strength gains, fat loss, agility, flexibility and an overall healthier life.

Using these three components, athletes are able to improve their GPP (General Physical Preparedness). Our program contains the elements needed for maximization of an athletes full physical potential and optimal gene expression. These elements will illicit and promote neurological and hormonal responses that lead to actual strength, core stability, flexibility, agility, and the change in body composition that is desired.


What if I've never worked out before? Is CrossFit for me?  Absolutely! We have members of all ages and levels of fitness. Being that safety is our number 1 concern, Clients will be shown modifications and progressions for each movement to limit risk of injury and provide the most effective workout. Every client that is not familiar with, the fundamentals of CrossFit must attend an Intro to CrossFit class that will encompass education, understanding of our program, and a short workout at their own pace to grasp the 'High-Intensity' feeling. Our elite coaching staff are equipped with the tools and knowledge that will have you in the best shape of your life in no time!

What if I can't do pull ups or some of the other movements in CrossFit? Am I just out of luck? Not at all! We are frequently asked about pull ups more than any other movement but the same goes for all; modifications of movements and scaling of intensity and weights are what has set CrossFit apart from the rest in regards to these issues. Our programming at CrossFit Mechanix is completely scaleable to your fitness level. All of our clients, beginner or experienced, will still be shown appropriate variations, weights, and intensity for each workout. Workouts are scaled daily by most of our clients, so don't feel bad!

Do I need to be in good shape to start CrossFit? Should I lose a few pounds first? Again, not at all. That's why we're here! We all have to start somewhere, why not start with a program that begins with the basics and work up from there? Our nutritional guidelines coupled with quality sleep and high-intensity workouts is a great start on the path to a leaner, healthier, more fit, YOU!

What if I have an injury that I need to work around? We have you covered. Whether its a bum knee, elbow or shoulder, our Coaches will plan a course of action that will accommodate any modification necessary. Even if you're not at 100% you can still have a great workout.

Do you provide pre-made Paleo meals? We do! For your convenience, we have partnered with Bedrock Eats and Sweets to bring you the highest quality ready-to-eat meals available to order and we even have a nice selection of grab and go items to choose from. 

Do you recommend supplements? When it comes to supplements, more is not always better. We recommend that you strive to get every nutritional need from whole food sources, but in a time where we live busy lives we understand that this is not always possible. If you have read our nutrition page, you are aware that we recommend food that is of the highest quality and supplements are no different.

3 supplements can cover a host of needs:

1. Omega 3 Fish oil - everyone knows that fish oil is good for the cardiovascular system, right? Omega 3's have an ongoing list of benefits and the most important to us is the anti-inflammatory effect. Bad lifestyle choices, over-training, and poor diet are a few aspects that can leave us with an inflammation problem. Using Omega 3 supplementation, we can minimize the detrimental effects of chronic inflammation in the body. To put it simply, Omega 3's put out the fires that poor decisions create. Shoot for around 3 grams (3000mg) of Omega 3's per day. Look on the label for total EPA and DHA amounts; they will use slick advertising to have you believe that the whole dose is EPA and DHA but in reality, filler "other" fish oils typically comprise most of what is in the product.

2. Vitamin D - You may have heard your doctor recommend supplementing Vitamin D at your last physical and there's good reason for it. Don't worry, you're not alone. Vitamin D is one of the biggest nutrient deficiencies today. Vitamin D plays a key role in calcium absorption, immunity, and a host of other bodily functions so to say its recommended to have optimal levels is an understatement. For humans, there are two routes of which we obtain Vitamin D, one through UV-B radiation (sunlight) exposure and the other orally. Of course the preferred method would be through sunlight exposure whether you are enjoying your favorite activity or simply taking a walk. There are factors that can affect our time in the sun such as, work, family schedules, and of course, winter. For those that cannot keep adequate levels through sunlight alone, there are oral Vitamin D supplements available and the best part is, they are inexpensive! 4000IU per day is a good place to start.

3. Protein shake - You may have noticed a pattern by now: getting adequate levels of these nutrients from food in your diet is always preferred. However, protein supplementation is no different. Primarily, meats or other quality animal protein is preferred over nuts and seeds but if you are finding that you don't consume enough protein on a daily basis, there are options. Everyone knows that humans need protein for our muscles, right? Well, to add to that, protein is involved in a number of metabolic functions in the body including the repair of broken down muscle tissue from intense physical output i.e. CrossFit training. Some supplements also include added amino acids to assist with recovery. Quality protein powders are readily available online or, for convenience, we carry 2 brands at the gym that we have researched to find are of the highest quality available.

Our goal at CrossFit Mechanix is to provide a fun, safe, and competitive atmosphere that gets YOU the results you are after. 

CrossFit is about performing better in everyday life.

"Let us fine tune your fitness"