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Crossfit montavilla



The CrossFit Community is 16,000+ gyms worldwide and growing. Even more than the gyms are the people that make up driving force behind the success that can be achieved through CrossFit. Through CrossFit, many people have found that health and fitness can be achieved.

So no matter where you go, every CrossFit gym becomes a huge support network. Everyone, in every CrossFit box, wants to see you succeed. But it’s not something that can be explained, it must be experienced. If you feel stuck on your couch or are ready to take your fitness to levels never thought possible, we are here for you.

Because we are better, together!




Constantly Varied

Every workout, everyday, is different than the previous day. There is no prescription other than being constantly varied.

“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.” - Greg Glassman

Functional Movements

Functional movements are movements you use in everyday life. Most you know of and some you don’t. These movements patterns are essential throughout our lifetime and should be worked on for just as long.

  • Squatting

  • Deadlift

  • Pressing

  • Pullups

  • Running

These are just a select few from the myriad of movements programmed in CrossFit and all of these can be modified to each individual athlete.

Every human should be able squat. Not every human needs or wants to squat 300lbs.

Performed at high intensity

Imagine someone gave you an Indy Car. They tell you it can go over 200 mph! But you don’t know the first thing about driving at that speed let alone the car itself. But, over time, with practice, you learn how the drive it. You learn how the car handles every turn. You even learn how to take the car in for new tires and gas at the right time. And then one day you find that 200 mph is not an issue!

This is a simplistic metaphor of how intensity works in CrossFit. With the functional movements constantly varying, it takes time to properly learn how your body performs in a CrossFit workout. Through scaling weights and modifying movements, workouts become achieve with relative intensity at your current level. Consistency and proper form are the keys to performing at high intensity.



Everyone can move. Everyone can obtain fitness.


General Physical Preparedness (GPP)

The development of an athlete starts by preparing the athlete for anything. Training this way prepares anyone to run 1 mile and, in the same workout, deadlift 225lbs for multiple repetitions. The goal of GPP is to find a “chink in the armor” and turn the deficiency into a strength.

GPP training has far reaching applications outside of the CrossFit gym. Through many planes of motion, GPP places an athletes body in a “ready state” for any sport specific movement.

Whether one is training for soccer, basketball, baseball, football, cyclocross, cross-country skiing, surfing, boulder, or climbing, GPP is a great foundational tool for any sport.


10 General Physical Skills

In order for GPP to be balanced, one must be balanced. All ships must rise on the same tide. Basically, can one train to run a marathon and deadlift 600lbs…in the same day?!

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 movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies 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



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

Getting fit, doing hard workouts and having fun while getting the job done is one of the best parts of CrossFit.

There’s nothing like crushing a workout with your CrossFit community and your favorite throwback song comes on the speakers!

Or, having those butterflies before a workout because you and everyone else knows it’s going to be a good workout.

CrossFit is for everyone, regardless of age, gender, race or ability. The best version of you can be found within this growing community that sees you for who you are and invites you to see that the best is yet to come!!