What We Do:
Mt. Washington CrossFit is NOT your average health club or globo-gym. We do not pride ourselves on taking your money and hoping you never show up. As an officially licensed CrossFit affiliate, we want you here. We take pride in seeing you get results. Sorry, there are no fancy big machines, no shiny pink 2 lb dumbbells, classes are NOT choreographed to music and there is no one walking around with a clip board. Rather than training specific muscles or cardio, we train for better movement. You will first learn mechanics, movements, function and form; from there we will up the intensity & weight- you will see results…no matter what level you come in at! CrossFit is not easy and doesn’t claim to be. It is hard work and it requires perseverance, determination and consistency. The overall program is simplistic in design and optimizes physical competence in each one of the ten recognized fitness domains- Cardiovascular and Respiratory endurance, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. CrossFit founder Greg Glassman sums it up like this:
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports (by Greg Glassman – www.CrossFit.com).
We believe CrossFit is for everyone! We invite you to join our community of dedicated members.
CrossFit is NOT just a workout. It is a way of living and we are passionate about changing the lives of all of our members.
CrossFit is NOT easy. It requires a great deal of work to achieve your goals. When you walk through our doors you will immediately become part of a community that is both supportive and demanding. We push each other to stick with goals.
CrossFit in its finest is constantly varied, functional movement, performed at high intensity. Constatntly varied includes the time duration of workouts (short to long), load movements (light to heavy), the mixture of movements (bodyweight, gymnastic, weightlifting, running and jumping).
We define functional movements as those that activate multiple muscle groups and mimic movements in daily life and sport. For example ~ picking up an object from the ground, pushing, pulling, jumping, running, etc.
Intensity is at the core of how we train. Intensity is relative to each person’s current level of fitness. Training at the upper margins of one’s ability forces adaptations and positive results. Success in improving ones performance and achieving goals requires training with intensity.
Everyday we are challenged by an environment that is increasingly stressful. Here at Mt Washington Crossfit we remain positive about the possibilities of each member’s abilities. New goals are reached, old fears and doubts conquered. We support each other whether it’s the top athlete training for the Open Games or a new member who has never done a single deadlift. We are here because we care!
By definition CrossFit is a strength and conditioning program based on broadly varied, functional movements performed at high intensity that is universally scalable for all levels of fitness.
- Broadly varied – There is a different workout to perform EVERY DAY. This is referred to as the Workout of the Day or W.O.D. Routine is the enemy – variety works!
- Functional movements – These may include multiple variations of Gymnastic Exercises, Bodyweight Calisthenics, Plyometrics, Olympic Weightlifting, and Metabolic (Cardiovascular) Conditioning. We concentrate on complex, full-body movements that are athletic in nature.
- High intensity – Simply put, most of the CrossFit exercises/movements require a consistent, coordinated, powerful execution of force (Power = Work÷Time).
- Universally scalable – CrossFit can be fine tuned to accommodate a wide variety of participants from novice to advanced across all age groups. Note: Don’t be intimidated by the videos on this site – get excited, get motivated!!!
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.