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At CYFC, our ability to scale the CrossFit workout to your individual needs and abilities means that anyone, at any skill level, can jump into a class and pick up the movements, the concepts, and the intensity.

The core of our programming curriculum at CYCF are the CrossFit conditioning classes. These classes combine the best elements of traditional CrossFit, High Intensity Interval Training, strength training, and cardiovascular conditioning to give athletes the best workouts in the shortest period of time. The CrossFit classes are constantly varied to prevent plateauing and mental fatigue that is so common with other group classes. Accessible to even the first time CrossFitter, clients often arrive from other studios or expensive personal training regiments, and in just a short period of time see results far surpassing their old routines.


CrossFit programming base is a best in class way to build fitness virtuosity and get in shape quickly.

In addition to the base CrossFit programming, CYCF provides a host of specialty workouts to take your fitness to the next level.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. 

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. 

Bootcamp classes are endurance focused workouts that are incorporated into the regular CrossFit programming. The advanced classes challenge the experienced athlete with a competition style workout with an emphasis on strength and conditioning.

Bootcamp is a high energy, hour-long class that is a mix of CrossFit and interval training – with aspects of Navy SEAL training mixed in. The main focus of Bootcamp is weight loss, muscle tone, flexibility and of course, fun. Similar to some cardio boot camps, Bootcampis perfect for the athlete looking for and action packed hour of fitness without the heavy weightlifting.

Every class incorporates metabolic conditioning and the Bootcamp curriculum is built into the traditional Crossfit programming.  The emphasis in all our classes is building great metabolic conditioning (cardio) while maintaining strength and incorporating some resistance training to prevent plateauing. Bootcamp classes can include light dumbbell and barbell work at high volume in order to build conditioning and strength simultaneously.  In contrast to much of the boutique fitness world, Bootcamp (and CrossFit) classes focus on measurable quantifiable and repeatable results. Our metrics include time, repetitions, weight, distance, in workouts that can be tracked over time to measure progress. Many boutique fitness gyms focus on heart rate, which is an imprecise measure except in clinical settings. The focus on our Bootcamp program is on results, measured by being able to do things. 

CYCF Club is a fitness program designed for both athletes and non-athletes. 


Classes combine weightlifting, body weight movements, plyometrics, running and rowing in a constantly varied, highly intense class. Each class is lead by a certified CrossFit coach. We prioritize teaching our young athletes how to move well    in the gym so they may apply these skills outside of the gym. They will get exposure to basic strength and conditioning        techniques that will stay with them for a lifetime. The other great part of this class is the highly supportive group atmosphere.


Teens will learn and grow together in a challenging environment. The social component of group classes will help our younger athletes remain engaged, committed, and excited to return each class. A hard workout and a bunch of high-fives is a great way to build confidence.

"The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five someone, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood


"Don't use machines,

become one."


"Make a lifestyle, 

not a duty."


"Make it the best hour of your day!"