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What Is CrossFit?

What is CrossFit?

The CrossFit prescription is performing “functional movements that are constantly varied at high intensity.” CrossFit is a core strength and conditioning program. The CrossFit program is designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are as follows:
Cardiovascular and Respiratory Endurance • Stamina • Strength • Flexibility • Power • Speed • Coordination • Agility • Balance • Accuracy

The CrossFit Program was developed to enhance an individuals competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

The CrossFit L 3 programming is meant to be scaled and suitable for all ages and physical conditions. We program our workout with our top competitive athletes in mind but are able to scale it down for anyone. Individuals physical needs varies by degree, not kind, simply meaning this training can be used to prepare some for the Olympics and require a lot more intensity. The philosophy behind CrossFit training is an all inclusive lifestyle change. Our program is unique, in its focus on maximizing neuroendocrine response, developing power, training with multiple training modalities, constant training and practice with functional and complex movements, and the development of successful diet strategies.

CrossFit L 3 is offering the anyone the opportunity to take part in PROVEN program that is utilized by the military, college athletes, law enforcement and olympic athletes.

Who is CrossFit good for?

Everyone to be honest. I know that sounds crazy but it’s true. Parents, college students, adults, teenages, youth, many professional and elite athletes are all participating in the CrossFit Program. Prize- fighters, cyclists, surfers, skiers, tennis players, tri-athletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but thats not all. CrossFit has tested its methods on the sedentary, the youth, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. We call this scaling. If our program works for Olympic Skiers, the overweight, and sedentary homemakers, then it will work for you.

What is the CrossFit method and how is it different?

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

Diet: lays the molecular foundations for fitness and health.

Metabolic Conditioning: builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.

Gymnastics: establishes functional capacity for body control and range of motion.

Weightlifting and Throwing: develop ability to control external objects and produce power.

Sport: applies fitness in competitive atmosphere with more randomized movements and skill mastery.

— Courtesy of CrossFit Inc.

Commercial Gyms vs. The CrossFit Method

In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Not to mention the fact that when you walk in any commercial gym the first sight to be seen is the sea of machines that come with no directions. Learning how to use them, when to use them, in what order, at what intensity can be a mystery and quite overwhelming to even the best fitness enthusiast.

At CrossFit L 3 we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push-press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why, because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athletes who havent access to current technologies, research, and coaching methods

CrossFit is based on a team/group workout environment. Very different from the commercial gyms; there are very few open gym times and almost no traditional machines. The complete program is based around maintaining a low client to coach ratio and one of the most important characteristics is the our PROVEN programming. Each member chooses a time that he/she can attend a scheduled class. All participants in that class warm-up together, work on skills together and perform the workout of the day. As a team, as a family, as a unit, they start and end the workout together. Pushing, encouraging, and helping each other along the way; similar to that of a professional sports team or military unit.

Another one of the biggest problems with commercial gyms is the lack of training and knowledge passed on to the client. Teaching correct form and technique from day one and educating all members on how to perform every movement they will encounter in the CrossFit environment can mean the difference between an injury and a forever healthy and limber athlete.

This education of proper form and technique will be offered through a mandatory Essentials Program. This program will be 3 sessions long, held 3 days a week for the first week of membership and is absolutely FREE. Each 1 hour session will focus on proper form and technique in warming up, cooling down and the workout itself. There are 12 foundational movements that each athlete must learn and prove competency in before moving on to the class environment. Each client will have to successfully finish the Essentials Program or in the case of a seasoned CrossFitter, they have the option to test out.

Remote Program

This is for individuals who want a proven program to do from the comfort of their own garage gym. The program is a 5 day program and includes (1) video analysis per week and if you live close to the Fort Worth gym (1) drop in per month. This will give you access to our Wodify App that has full performance tracking.

Remote Program


Constantly Varied

High Intensity

Functional Movement

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