Class Descriptions

CrossFit is the heart of what we do here at CFSA.

Utilizing the CrossFit prescription of “constantly varied functional movement executed at high intensity,” our programming combines strength training with metcons (a.k.a. metabolic conditioning, or the “classic” Crossfit cardio workout). Our CrossFit classes run an hour in length, and on any given day, you could be working on skills like pull-ups, a back squat, or rowing on the erg mixed with some burpees. What’s really great is that within these workouts, movements can be scaled down (or up!) for any level of fitness at any age, so they’re challenging every time. And, because you never know what to expect with CrossFit, it promises an engaging, exciting experience every time you walk through the door—which is why we all love it!

Outside of this basic CrossFit prescription, we are proud to be the only affiliate in the region to offer level-based classes. These classes allow us to distinguish a level of proficiency for each member and then educate them accordingly – providing better feedback and more time with each person. Think of it similarly to colleges having numerical classes that represent complexity and expectations of the material to be covered.

Regular Programming


The purpose of Level 100 Classes is to provide a strong educational foundation for athletes in core concepts and fundamental body positions. As such, each class is taught by addressing the basic, most integral pieces of each movement. Movements are kept simple and can always be scaled appropriately for each athlete.

This class level is also meant to get folks used to all aspects of CrossFit, and as such, each class will always include a strength and metcon component. This reinforces the importance of strength training AND metcons within each individual class.

Level 100 classes are intended for all athletes wishing to have a deep understanding of fundamental human movement and are required for ALL new members. Those coming back from an extended period away from training, or those just wishing to brush up on the basics, will also find great value in attending these classes.

All athletes are allowed to continue attending this level until they feel comfortable advancing into the Level 200 classes. We believe that athletes can make significant gains in our Level 100 classes for about 1.5 years.


The purpose of Level 200 Classes is to optimize movement patterns and start developing proficiency in the more complex movements and skills, such as the Clean and Jerk, Snatch and gymnastics movements.

If you have been mindfully CrossFitting for more than 18 months consistently, you should be comfortable attending these classes. These classes provide intermediate instruction on all lifts and higher-level skills, such as handstand pushups and ring work. The expectation is that an athlete understands the basics and no longer needs basic reminders of fundamental positions. Scaling is available as needed, but athletes are expected to take an active role in their own developmental focus.

This program is intended to ensure that athletes can continue to develop safely past a basic application of CrossFit.


Active recovery / yoga can and should be incorporated for all athletes as a practice in recovery and balancing out the various systems of the body. With consistent practice, all participants will observe increased flexibility, mobility, and body awareness, which significantly impacts one’s ability to move efficiently in CrossFit as well as in daily life.

The emphasis is on alignment and breath, while also focusing on specific areas of the body to target mobility, flexibility and strength. Students will be guided through basic and advanced postures but will learn to practice them on their own level. Similarly, active and passive stretching techniques will be introduced to dissolve stress, tension and muscle tightness. The ultimate physical goal is “flexible strength” and this class is designed to coordinate with the CFSA programming and teach students to balance their workouts and their bodies. Mats, blocks and straps are provided by CFSA but please feel free to bring your own if you prefer.