CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 11,000. Harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.
The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.
Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.
While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.
We offer a wide range of membership options to suit your personal needs. Join us for a FREE 1:1 Intro Session and we can do a comprehensive review to discuss the best choice for you.
If you’re trying CrossFit for the first time, join us for a FREE Intro Session! During your introductory phase, and as long as you’re a member of GW Performance, we’ll make sure you can execute movements soundly and efficiently as we cover foundational movements and guide you through your progression. Start with our 1:1 Fundamentals program where you'll master the basic movements, and as you demonstrate proficiency, we'll add on appropriate intensity and complexity. Your coach is always with you to make sure every workout is tailored appropriately to your level, and the supportive community will always be your biggest cheerleaders.
Absolutely not! With experienced coaches who emphasise form and proper movement (versus just "grinding out" a workout with disregard for each person's ability and current work capacity), we provide an effective workout that's SAFE. In working to achieve virtuosity [(n): great technical skill] you will be challenged in ways that gets you results properly. Don't worry, you'll still sweat plenty and get in a good workout every time. Our coaches are trained to know when you can push a little further, and when we need to dial it back, so we encourage you to always keep a running dialogue with us before, during and after each workout.
A WOD is the workout of the day. We program a different WOD everyday.
Experienced CrossFitters and athletes are always welcome to drop into our classes! Our daily rate is $25 or $70 for a 1-week pass.
Yes! We understand group training isn’t for everyone, and we strive to accommodate our member’s special needs, circumstances, goals, and schedules.