CrossFit is constantly varied functional movements performed at high intensity. This combination delivers a completely different workout experience than most people are used to. The workouts and routines are constantly changing, which means that you and your body are continually being challenged.



CrossFit is for everyone: From world class athletes, to grandparents, to your average joe looking to get in shape. CrossFit programming is designed to have universal scalability, making it the perfect application for any committed individual, regardless of experience. We’ve used our same routines for elderly individuals to those recovering from surgeries or injuries to top level athletes. We scale load and intensity; we don’t change the programs. The needs of all of our members differ by degree, not by kind. All have found their best fitness from the same regimen,


CrossFit workouts usually fall within the 10-25 minute range. The entire session is usually an hour long and includes warm-up, strength or technique session, and a conditioning piece called a WOD (workout of the day).

CrossFit workouts are designed in such a way to create intensity. Intensity is the closest thing to a “magic pill” when looking to achieve results and improved fitness.

CrossFit workouts are often performed with a time limit, clock or scoring system. Your performance and score are recorded after every workout to help gauge your improvement.

You may never do the same workout within a three month period. This is done to ensure that the body is constantly being challenged and is improving.


CrossFit Sullivan Heights’ foundation classes are five one-on-one personal training sessions that serve to:

  • Assess participant’s present fitness level
  • Identify any weaknesses or imbalance that may be present
  • Implement a course of action to remedy any weakness or imbalance
  • Archive a basic working knowledge and proficient execution of our core foundational functional movements: squats, deadlifts and presses. These movements are taught in a low intensity environment to ensure that correct movement patterns are established.

Upon graduation from the foundation sessions, participants can enter the group classes with knowledge and confidence in the technical aspects of movement and will then begin to apply intensity.

Are to be done prior to participant joining regular group classes. These classes are to be done within a 2-3 week time period. Classes are scheduled around participants and coaches schedule. One single coach will be assigned to each participant for the duration of all foundation classes.

Is to be done one month after final initial foundation classes. This class is used to address any further skills that the member and coach chose to work on. This is a great opportunity to see how far you have come and to work on further improving your fitness.

Fill out the form below to redeem your free training session:

The best way to get a real sense of CrossFit is to take an introductory session with one of our coaches. Intro sessions are one-on-one and scheduled at a time that is convenient for you. Each session includes basic instruction on basic movements, and a workout scaled to your level. 

7 + 11 =