Be the fox or be the rabbit…push either way



CrossFit is a strength and conditioning program based on constantly varied, functional movements done at high intensity.  It was designed to improve general physical preparedness so individuals can increase their work capacity over varied times and modes of exercise.  (We do different exercises every day to get better at ALL kinds of skills)

CrossFit is for everyone.  Male, female, old, young, experienced and new people.  Classes are lead by a trainer who purposefully scales the exercises to the individual’s abilities.  Safety comes first before intensity.  As the individual improves, the challenges are increased for long term successes.

Yes, it is suitable for women and No you won’t bulk up. Women and men have the same biological make-up of muscle, women are able to achieve the same strength to weight ratios as men. However, due to hormonal ratios, women do not promote large muscle growth as men do. It is far more difficult for women to build muscle mass.  So without the use of supplements, it is unlikely you will see any major changes in muscle mass.

A class is approximately an hour long.  As a group, clients will start with a trainer leading the warm-up which gives the trainer the opportunity to adjust form and check in with each client.  The skill/strength portion of the class is next.  This is where more technical moves are practiced or specific strength areas are worked on.  Next, comes the WOD or workout of the day.  This will be the main part of the work for the day and can take from 5-40 minutes depending on the schedule each day.  Mobility and flexibility work will be done to cool down and complete the class.

Yes. You can injure yourself in any activity but CrossFit is safer than many activities people perform every day. At CrossFit Five by Five, you are taken through a three-part program for safety. First, you are given instruction on proper mechanics of a movement and coaching through the technique. Second, you are coached with the same mechanics but observed for consistency this time.  As you progress and perform good mechanics consistently you are then given intensity as the third part of the program.  If you can’t perform the mechanics correctly or dot it consistently there is no intensity added.

Honestly, yes this is a challenging program. However, if you are looking for results without work you may have difficulty getting what you want. When you start at CrossFit Five By Five your coach will work with you to “ramp up” your ability to perform better. The workouts are scalable for beginners to ensure both safety and success for our clients to achieve their goals on a long-term basis. We don’t promise 6 pack abs in 6 weeks. Working hard in a group setting promotes a lot of camaraderie, fun, competition, and support. We think the hard work is worth it and think you will, too.


Picking the right program can be overwhelming. Let us help you!