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    MONDAY 5 am through FRIDAYOPEN 24 HOURS

    SATURDAY12:00 AM - 6:00 PM

    SUNDAY7:00 AM - 6:00 PM

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    ADDRESS381 Route 23 South
    Pompton Plains, NJ 07444


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CrossFit Training

 What Is CrossFit?

This question is very common amongst newcomers of this fitness regime. What exactly IS CrossFit? Simply put, the definition of CrossFit is “Constantly Varied Functional Movement performed at High Intensity.” What does this mean?

Let’s break it down.


In our CrossFit classes, we are always changing the workouts, never letting your body adapt. By keeping the workouts varied, our bodies are always “ready for anything”. Therefore, we are preventing plateaus in the gym, both physically and mentally.  We constantly practice the ten general physical fitness skills in different variations to help create the best balance possible.

The ten general physical fitness skills include:

1. Cardiovascular/Respiratory Endurance:

– The ability of body systems to

gather, process, and deliver oxygen.

2. Stamina: The ability of body systems

to process, deliver, store, and

utilize energy.

3. Strength: The ability of a muscular

unit, or combination of muscular units,

to apply force.

4. Flexibility: the ability to maximize

the range of motion at a given joint.

5. Power:  The ability of a muscular

unit, or combination of muscular units,

to apply maximum force in minimum


6. Speed: The ability to minimize the

time cycle of a repeated movement.

7. Coordination: The ability to combine

several distinct movement patterns

into a singular distinct movement.

8. Agility: The ability to minimize

transition time from one movement

pattern to another.

9. Balance: The ability to control the

placement of the bodies center of

gravity in relation to its support base.

10. Accuracy: The ability to control

movement in a given direction or at a

given intensity.


This is why CrossFit is GREAT for producing RESULTS. Your body never gets used to the workouts, so you never reach those plateaus.



Functional Movements are movements that human bodies were built to do. In our most basic environment, humans are created to sit, stand, pick things up, put them over our head, or walk with them. These are movements that are natural and safe. We use these movements in our everyday life. For example, squatting, deadlifting, pulling yourself up, or even standing up out of a chair. These are movements that promote neurological and hormonal responses leading to better health, actual strength, core stability, agility, and flexibility. By practicing functional movement, we are teaching our members to move correctly and live healthier longer.



This is where many misconceptions about CrossFit come from. Many people think intensity is screaming and yelling and looking like you are going to pop a vein in your neck. This is not intensity, although it may sometimes be the result of intensity. Intensity is the act of creating power (power = force multiplied by distance divided by time). In basic language what we are saying is power/intensity is how much weight you can move over the longest distance in the shortest amount of time. Our goal is to create athletes who can get fitter while maintaining proper form and technique. We want each of our athletes to work to their own personal intensity to achieve individualized results.


 Universally Scalable:

CrossFit can be scaled for anybody, any age, and any level of fitness. Any person at any level is able to do CrossFit. Our coaches will make sure you get a great workout with what ever ability you have! It’s fun, it’s safe, and best of all it gets results!


The fitness that CrossFit develops is foundational to all other athletic needs. We combine the best of:

• Weightlifting (Clean & Jerk, Snatch, Squat, Deadlift)

• Gymnastics (Push-ups, Squats, Hand Stands, Ring Dips, Muscle Ups, No Aerials)

• Metabolic Conditioning (Running, Rowing and Jumping Rope)


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