Cynergy CrossFit

CrossFit is a strength and conditioning system built on constantly varied, if not seemingly randomized, functional movements executed at high intensity.

CrossFit combines weightlifting, gymnastics, sprinting, rowing, kettlebell training, plyometrics, powerlifting, and medicine ball training.

10 components of fitness:

1. Cardiovascular/Respiratory
2. Endurance
3. Strength
4. Flexibility
5. Power
6. Speed
7. Agility
8. Coordination
9. Balance
10. Accuracy

You won't believe how often we hear this! No, you do not need to be in shape to start CrossFit. You do need to have an open mind and remember to leave your ego at the door.

This can be challenging and frustrating at first, but stick with it and you'll be amazed.

CrossFit doesn't get easier, it gets better.

Your coach will gather the class around the whiteboard and take you through the warm-up, mobility and discuss the workout of the day (WOD).

The WOD is always different and can be modified to meet the needs of any athlete, regardless of age, ability, and fitness level.

There are usually 3 different levels written for the workout. Work at the level you are most comfortable with. If you have any limitations or injuries, please discuss them with your coach so they can modify the workout if necessary.

We recommend eating real food and believe that nutrition is the foundation of health.

There is a lot of information out there and a lot of options. We can help simplify all of that and help you fine tune your nutrition based on your goals.

Please visit our Nutrition page for more information.

Please wear comfortable clothing and shoes that don't restrict your range of motion and allow you to jump, run, and get up and down from the floor.

No. CrossFit is not dangerous if done properly. That is why we require the Beginners class, so we can show you the proper way to perform the lifts and movements.

We have members from 5 to 89 years old. CrossFit is for everyBODY!

Most injuries should not prevent you from joining our classes. One of the many benefits of CrossFit is that is scalable and can be modified to meet you where you are.

Our coaches can work with you to adjust the WOD.

Founder Cynthia Brown can also design a personal training program for your specific needs.

CrossFit is for people who want more out of life and don’t want to just get through the day. If that describes you, than, yes, CrossFit is right for you.

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, Founder of CrossFit

It depends on your goals, however we recommend at least 3 days a week.

Rest days are just as important as workout days. A good option is 3 days on, 1 day off.

We have classes 7 days a week, so we should be able to accommodate your schedule.

There will always be a CrossFit certified coach to guide you through the workouts, push you to levels you otherwise wouldn’t go yourself, and to ensure you are doing the movements correctly and safely.