What is CrossFit?
CrossFit programming is designed for universal scalability, meaning our certified coaches are able to thoughtfully adjust workouts to your skill and fitness level. Have an old injury? We modify the workout so you still get a great workout, without further injuring yourself. We intentionally start with broad, general and inclusive fitness and fine tune your movements with time. Stop by for a free class and you'll quickly understand that we're all sharing in the challenges and successes as the entire class powers through another workout.
One of CrossFit's basic beliefs is that optimal fitness is not through long, single-body part training, but rather through "constantly varied, functional movement, performed at a relatively high intensity." CrossFit workouts often include elements of Olympic weightlifting, gymnastics, running, rowing and core conditioning.
World-Class Fitness in 100 Words:
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. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Coach Greg Glassman,
We strive to improve everyone's overall strength, speed, endurance, agility and flexibility through our workouts (which change everyday). Everyone (including you!), practices technique and lifts weights, jump ropes, climbs ropes, swings kettle bells, squats, deadlifts and dips - what changes for each person is how many times you do the movement or for how long (intensity). Everyone is different and we respect that difference! You don't want to get hurt and we don't want you to get hurt! We want you to come back excited to try a new workout!
Lee's CrossFit Experience - Looking Back on Year One
One year ago today at 6pm I walked into CrossFit Sebastopol. Apart from being grossly overweight and extremely unfit, I was more than a little nervous. I was met by Adria, who immediately put those nerves to rest. She may look sweet, however one hour later and I thought I was going to die!!!
I can honestly say though that one hour has changed my life totally. Within three weeks I was well and truly hooked.
Fast forward to today, and I'm healthier and fitter than I have been in over 20 years. As well as 60lbs lighter, and this is only just the start of this wonderful journey. There have been low points due to mobility issues and there have been high points of PR's and RX'ing workouts.
The biggest win though was at my annual medical in December, when I was told by my doctor that I could stop taking the medication for my Asthma.
I'm so grateful for all the help, support and encouragement, not just from Dave, Candra and the other coaches, but every single one of you.
The sense of being one big family is what makes CrossFit Sebastopol to me so special. I'm so grateful each day that you are part of my life and love you all.
Misha & Tyler - Dsantos Dance CA
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“I’m interested in trying CrossFit…”
• Will I get hurt? I’ve seen photos of people lifting heavy weights, and I’m not ready for that.
We try our best to make certain you stay injury free. We want you to come back to our Box!
• What if I have a previous injury and have movement limitations?
Every workout is universally scalable. We use the similiar movements for a 70 year old grandmother and a 20 year old football athlete. We simply change them up a bit so they are accessible to everyone.
• Do I have to change my diet?
No. Although we do emphasize the idea as food as fuel: would you put cheap gas in your car? Think of it as putting high quality fuel into your body to get the most out of your workout.
• Do I have to be in shape to start?
No. CrossFit is how you get into shape… Once you start CrossFit, you will be in the best shape of your life… seriously.
• What is the “WOD” and what do some of the acronyms mean?
WOD = Workout of The Day, Box = gym, AMRAP= As Many Rounds/Reps As Possible… CrossFit is full of many more acronyms that you will need to find out about in a class!
• How many workouts should I try to do in a week?
This differs for every person- Recovery and sleep play a big role, food plays a big role, how hard you tackled the workout plays a role… you get the idea. You can start off with 2 a week and do more as you get accustomed to the rigor. Just depends on you and your body!
• Do I need my own equipment?
No. regular workout clothes are all you need. We have everything else.
• What should I wear?
We suggest athletic shoes, an athletic shirt/tank top and some shorts or leggings. You’ll want something flexible allowing you to move freely.
We always welcome drop in visitors to CrossFit Sebastopol. Whether you’re an experienced CrossFitter or just getting started, there’s a place for you to work out and be encouraged by our athletes. We recommend arriving at least 20 minutes early to complete a registration form, pay the drop in fee of $20, change clothes (we have a bathroom / changing room on site), and to get a pre-WOD stretch.
We are located minutes from Downtown Sebastopol on Gravenstein Highway South (Hwy 116). See Our Location.