What is CrossFit?

What we do here…

We train in the method of CrossFit. We follow the CrossFit main site as they prescribe workouts. Theres a few reasons why we do this; 1- we are a CrossFit gym, 2- we love CrossFit and you found us because of your interest in CrossFit, 3- the main site is simple yet challenging enough to never be boring, 4- I’ve been a coach/trainer now for 8+ years & I prefer to keeps things simple instead of trying to be too creative or pretentious with our programming.

I see too many other gyms out there putting together workouts that are just fucking ridiculous or trying to create their own brand of someone else’s programming, we call that stealing. I’m not here nor did I open my gym to reinvent the wheel, plenty of great & smarter people than me have done all the work for us. I’m here to share with you the knowledge I have gained from those people & many others, I prefer the “keep it simple stupid” method cause that’s how my coaches have trained me & yes, I have coaches myself that do this very same thing….keep it simple!

By following the main site, crossfit.com, this actually allows more freedom for all of our members. For example…..

The workout of the day(WOD) is


100x pull-ups

100x push-ups

100x sit-ups

100x squats

To be completed as fast as you can!


You might be thinking, HOLY SHIT! Just wait, so for the regular intermediate athlete then this will be perfect for you, tough but you’ll be fine. For the advanced or FIRE-BREATHER athlete this might be too easy so I’m gonna give them a 1/2mile run to start with for this workout & cap the workout at 20mins, if they don’t finish in under 20mins then it’s called a DNF(did not finish). Now for the beginner athlete, maybe you, I’ll give you the option to attempt this workout or let’s say cut the reps down by half or maybe pick only 2 of the movements to do all 100 reps with. The possibilities of what we call “scaling” are endless for any ability level of any athlete.


So now for the guts of what is CrossFit?

The definition of Crossfit is constantly varied, functional movements executed at high intensity…It’s that simple!

The basics are this, to combine theses 10 general skills;

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen

2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.

3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.

4. Flexibility – the ability to maximize the range of motion at a given joint.

5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – the ability to minimize the time cycle of a repeated movement.

7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.

8. Agility – the ability to minimize transition time from one movement pattern to another.

9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – the ability to control movement in a given direction or at a given intensity.

In as many different & varied combinations as possible so as to develop the human athlete as balanced as possible! Which actually leads us to our name, CrossFit Decimus, Decimus is Latin for “the tenth” and we strive to be as balanced across these 10 skills as best as we can!

Now I could go on & give you some super-pretentious, silly and downright dumb “what is CrossFit?” story cause I wanna be cool & creative & different but that in its self is fucking stupid! I didn’t create CrossFit, I’m apart of it….so I’m gonna give you the link to the main site that fully defines & describes CrossFit and all it has to offer that was written by the founders of CrossFit!

Click here: http://www.crossfit.com/cf-info/what-is-crossfit.html

If you were looking for some super-cool, hipster, pretentious write up of what CrossFit is then you’re on the wrong website and for that I feel bad for you & have a good day!

Alongside our regular CrossFit programming you will also find plenty of other exciting aspects of training that we offer here:

CrossFit Kettlebell; focused on the Russian Kettlebell under the CrossFit methods instead of a barbell.

Kettlebell sport or GS; the competitive sport of Kettlebell lifting deep in Russian tradition & history. Our team is the Grit City Gireviks(Kettlebell lifter) and every one of our athletes have earned at least 1 gold medal from competition.

CrossFit Sport; the competitive sport of CrossFit. I’m sure many of you have seen the CrossFit Games on ESPN, those are the FIREBREATHERS! What you see at the games is not the basis for CrossFit, is is the next level where you can take your training but that’s very advanced. Our team is the Grit City Reapers & is available by invite only due to the extremes of training and commitment. Anyone can apply but not all will be accepted and we do not base our regular programming around this high level of competition training as many other gyms do. There are however local competitions that offer divisions for the beginner athlete to the FIREBREATHERS and they are super fun and meant to bring our local community together!


Other programs coming soon will be;


Olympic Weightlifting for sport

Power Lifting for sport

Strongman for sport

and more!