WHAT WE DO
AND WHO WE ARE?

CROSSFIT
CrossFit is a strength and conditioning program designed to develop physical competence in each of ten fitness domains:
Cardio/Respiratory Endurance, Muscular Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy

The Sovereign City CrossFit program incorporates many movements, which can be broken down into four categories:

• Cardio Based Stamina – e.g., running, rowing, biking, skipping
• Gymnastics – e.g., push-ups, pull-ups, dips, handstands, box jumps
• Weights – e.g., Olympic weightlifting, powerlifting, dumbbells, kettlebells
• Midline Stability/Core – e.g., sit-ups, toes to bar, hollow rocks, planks

By performing a wide variety of movements in a variety of intensities, CrossFit athletes develop a broad “functional fitness” that translates to increased performance in a wide variety of tasks, from elite sports to simply being able to lift heavy objects safely around the house.