Getting Started in Three Easy Steps


1. We want to meet you!

CrossFit is best explained through the action of doing, not through a website. So, find a time to come meet with us! Feeling unsure? Read on—we’ve worked with plenty of people just like YOU!


2. Workout

After signing up, there’s no wait to get your sweat on! Classes of all levels are offered throughout the week.


3. Explore our specialties

We LOVE CrossFit, and offer a ton of relevant courses and seminars as well. Learn, grow, try something outside your comfort zone. It’s what we do at CFSA.

*Are you an experienced CrossFitter? Email us at

We want to meet you!

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Our schedule is determined solely by the needs of our community. So if you don’t like what you see here, drop us a line and we’ll see if other people are interested.

Note: Please reach out to us to ask about dropping in to The Competitors program or the Sports-Specific Applications of CrossFit program.

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Explore our specialties

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.


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.

Advanced Programming


The purpose of Level 250, or Comp Factory, is to provide supplemental work and opportunities for those who have been CrossFitting for a few years and have reached a plateau. Athletes meet twice a week and engage in higher volume workouts with more advanced skill work. This is also a good preparatory program for Level 300.


The purpose of Level 300 Classes, or our Competitors Program, is to maximize performance for those wishing to compete in CrossFit-specific competitions.
This program focuses on providing athletes with competition-specific coaching, competition-specific programming, and increased training time. Movements, rep schemes and loading patterns, which are not appropriate for a general population, will be included in this program.

Specialty Classes


For athletes who have partaken in our Six Week Olympic Weightlifting Technique Class offered by Cara Heads Slaughter/CH Fitness and Performance, CFSA offers an Olympic Lifting Club. This club provides athletes the opportunity to continue to develop their Clean, Jerk, and Snatch. With guidance from coach Cara, athletes will learn and utilize technique drills and progressions for training the Olympic lifts.


We believe that you should eat actual food.

Our nutrition program is unlike anything you’ve read about or experienced before. Over the course of 8+ weeks, you will change the way you think about how food affects your life. By taking a holistic approach to all things nutrition—sleep, recovery, mobility, mentality, emotions, stress, workouts and the effects these have on your well-being, we seek to fundamentally alter your perception of what “good” feels like to live.

How you think about, plan for and perform with food will be analyzed by you and a coach. While body composition changes are a wonderful side effect, at CFSA we are looking for more than that. Through the program, we aim to change your relationship to food and make you more aware of what you eat.

The program is offered four times each year. We require at least one month of consistent attendance at the gym before signing up, and attendance at the kick-off meeting is mandatory before joining the nutrition program.

On the fence about trying it? This program really does change lives – watch the video below.

Self Defense

NOVA Self Defense offers empowerment through realistic training in essential self-protection knowledge and skills. Students learn to identify criminal behaviors, manage potential threats, avoid and deescalate dangerous situations, and use powerful strikes to make it home safely. NOVA offers regular seminars for general skill development and four session course series for in-depth practice. Check out upcoming training opportunities here.