Getting Started

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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,
CrossFit Founder

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!

Fitness Stories

David Cowan

Head Coach CrossFit Sebastopol


My Nutrition Journey

When I started my journey in 2008 (left image) losing weight happened pretty fast. However, in 2013 I put a lot of the weight back on from the stress of work and having a new baby. In 2014 I was able to slim down, but was not able to maintain a low body fat. Flash forward to the beginning of summer I was able to put more lean mass on, but still not at my ideal body composition. I was happy with my fitness goals, but frustrated that I could not chip away the body fat. I experimented with many different styles of eating. Some seemed to work in the short term, but they were not sustainable even after two weeks. I recently completed an 18 week Primal Health certification program by Mark Sission. Through that process I was able to make the necessary adjustments, leading to a 21 day challenge that started Oct 26 this year. The morning the challenge ended I took this picture (right image). I will now be offering a full health, nutrition and training prescription. No gimmicks, no deprivation or extreme macro counting. I will be taking a sixth picture January 1st so I can finally have a different resolution in 2018 besides weight loss.

Please contact me for a free consultation.

Adria Bishop

Misha & Tyler - Dsantos Dance CA

Frequently Asked Questions

“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.


More questions?
Check out this article about beginning CrossFit, head over to's FAQ page or Contact Us.

Drop In

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 offer a variety of morning and evening classes you can see in our Class Schedule. The Workout of the Day is posted on our WOD Page.


We are located minutes from Downtown Sebastopol on Gravenstein Highway South (Hwy 116). See Our Location.

Ready For a No Sweat Intro?


CrossFit Sebastopol
2615 Gravenstein Highway South

Sebastopol, CA 95472

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Call: (707) 656-1940

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