What is CrossFit? That’s a good question, we believe the best answer is for you to join us for a Free Class so you can experience it yourself, however we will do our best to describe it below.


CrossFit is constantly varied functional movements performed at relatively high intensity.  In our group classes, we combine elements of gymnastics, weightlifting, powerlifting, sprinting, rowing, jumping in one program.  This program has been proven to develop and increase endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results.   Our program prepares our members 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. The needs of Olympic athletes and our grandparents differ by degree, not kind.

At Uncommon our goal goes beyond the average gym.  Along with all the principles of CrossFit to help us improve our physical bodies, our team is committed to making you the best in all areas of life – physical, mental, and spiritual.


  • Before Class

    Arrive 10-15 minutes early if you need to perform mobility and flexibility techniques (you’ll learn these).  Uncommon members are a tight group of people so this is the time to introduce yourself to people you don’t know and make a friend in the process!  Enjoy this time to catch up with your friends before class starts.  Once class starts each our goals is to give you the most productive hour of your day so each minute in class has a purpose and we will need your attention.

  • Warm Up

    Generally 5-15 minutes in duration.  Designed to get your blood flowing.  You will see dynamic, full-body movements to prepare you for the workout.  This is an important time that often gets overlooked.  It would benefit you to bring as much attention to your warm-up as you do your workout.  When completed you should be dripping in sweat, an outward sign showing that your body is primed and ready to hit whatever we throw at you. Serious athletes take their warm-up time seriously.

  • Part A

    This time is dedicated to increase strength and practice skills.  We will squat, deadlift, and press to name a few.  In addition, CrossFit 2.0 will see Olympic Lifts (Snatch, Clean & Jerk).  We will also use this time to work on gymnastic skills, such as handstands and muscle-ups.

    • There will be a clock running, however it is only running to make sure we finish Part A at designed time.  This portion of class is NOT “for time” – the mindset during this time is “practice” where we strive to master the skill or lift we are performing
  • Part B
    • This is where the intensity will be turned up and the WOD “Workout of the Day” will involve a time component.  In other words, the clock will be forcing you to move as quickly as you can while maintaining your technique.
    • Intensity comes in many forms:  increasing load, moving faster, competition (working out next to someone else), and stress (the clock).
    • The “MAGIC” happens – benefits of High Intensity:
      • Resistance training makes your muscles stronger (duh!)
      • Taps into your brain so you move better
      • Detoxes your body
      • Increases metabolic rate (think fat-burning)
      • Decreases anxiety, boost memory & cognition, reduces fatigue & makes you happier (who doesn’t want that)
      • Increase bone density
      • Improves mitochondrial function (powerhouses of your cells – the primary source of energy for your body)
  • After Class

    When you commit for the hour, you stay for the hour. You are on a team with your classmates, and you stay together until everyone’s done.

    It’s in your best interested to cool your body down (walk, row or bike at a low intensity for 5 minutes) and perform post-mobility stretching. The coach will provide their suggestions, but it will not be trainer-led.


  • Is there a prerequisite to CrossFit classes?

    Yes there is.  You must go through our Foundations Course.

  • What is the difference between CrossFit 1.0 vs 2.0

    We offer two distinct “goal-based” programming options depending on your individual goals.

    1. CrossFit 1.0 – primary goal is improving your health and fitness for longevity and body composition.
    2. CrossFit 2.0 – primary goal is improving athletic performance and pushing your athletic limits, we recommend following the “CrossFit 2.0” program.
  • When I start group classes, do I start at CrossFit 1.0 or 2.0?

    After graduating from our Foundations Course – you will be following CrossFit 1.0 for a minimum of 3 months.  During these 3 months, the goals are for you to settle into and get familiar with our group training atmosphere and to give our coaches an opportunity to watch your movement patterns within a program that is designed to challenge your core stability & symmetrical movement (are you stronger on one side vs the other side).

    After 3 months if your primary goal is athletic performance and you desire to move from to 2.0 you will need to attend several WL101 classes where you will learn about the Olympic lifts which are programmed into CrossFit 2.0 workouts.  Once a coach determines you are ready to practice the lifts in our group classes, you can move to 2.0.

  • I am relocating to your area, do I need to go through Foundations?
    • If you were a member of another CrossFit Affiliate and went through a Foundations or On-Ramp type program then you will not need to take our Foundations Course.  Please email us and let us know what affiliate you were a member of and how long.  We look forward to having you join the Uncommon Tribe!
    • If you were not a member at another CrossFit Affiliate – you will need to go through our Foundations Course.

CrossFit Pyramid