What is Crossfit

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A strength and conditioning program to develop functional fitness.

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. 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.

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.


Open Gym gives our members the chance practice movements or strength work outside of classes, catch up on workouts missed or perform some individual programming. These sessions always have a Coach nearby who can assist with any questions!

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