What Is Crossfit?

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.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

CrossFit at Strongmill CrossFit

Strongmill believes in health, fitness, and sport. This means that we offer CrossFit for everyone – those beginning the path into CrossFit and those looking to compete in the sport of CrossFit.  We offer a group class program where we use the basics of gymnastics, weightlifting, powerlifting, and strongman to develop fun constantly varied workouts in an effort to create something much more than just a workout.

We are more than a workout program as we offer a challenge, accountability, a team atmosphere, and an ability to be a part of something much bigger than just a gym.  We believe in community and a welcoming atmosphere where you can be rewarded for every steps forward in the betterment of your fitness no matter how big or small.

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Strongmill CrossFit Memberships

Top Dawgs is pleased to offer the Strongmill CrossFit program. We offer a variety of membership types and lengths to best suit everyone. We have drop in, and three day passes for beginners that want to see what it is all about, and long term memberships for the CrossFit advocate with a routine workout schedule.

24/7 Gym Access

Strongmill Crossfit memberships allow you 24 hour access to our entire facility plus access to the CrossFit facilities.

Fundamentals Program (3-day)

$150 / 3-day

This program is mandatory for all individuals new to CrossFit. You must pass through each day consecutively, in order to attend regular classes. Includes your first month of membership.

  • Day 1: Monday 7:00am and 5:15pm
  • Day 2: Wednesday 7:00am and 5:15pm
  • Day 3: Friday 7:00am and 5:15pm

One Month Automatic

$110 / 1 month

A monthly automatic renewal membership plan.

One Month

$130 / 1 month

A monthly membership with no renewal.

One Year

$999 / 1 year

A one year membership for the CrossFit advocate with a routine workout schedule.

Drop In

$20 / 1 time

We welcome anyone to join us for a CrossFit workout and see what it is all about.

Class Structure

  • Introduction Class This is for the individuals who has never tried CrossFit before. There will be a general overview followed by a basic body weight movement class.
  • Fundamentals – If you’re interested in joining the regular CrossFit workout, you’ll be required to go through the fundamentals course. The purpose of these is to teach you the nine foundational movements of CrossFit and all about proper form.  No matter how experienced you are, these are valuable and worth the time and money.  Even if you think you have perfect form on your squats, deadlifts and/or overhead presses, it’s amazing what can be fixed when you have a trained set of eyes watching you do them.
  • Regular Class – This is what you’re probably used to seeing or hearing about.  A regular CrossFit class takes anywhere from 45 minutes to an hour. Everybody starts at the same time, there are coaches walking around helping out and keeping track, and everybody is supporting each other.

CrossFit Class Breakdown

  1. Dynamic Warm Up – not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push-ups, lunges, pull-ups. Functional movements, stretches and mobility work that compliment the movements you’ll be doing in the workout that day.
  2. Skill/Strength Work – If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or muscle ups.
  3. WOD (Workout of the Day) –  This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
  4. Cool Down and Stretching – Either as a group, or you’re allowed to stretch out on your own. This would also be the time for people who pushed too hard to go puke in a trash can and stretch their stomach mucles.

Join Our CrossFit Family

Our CrossFit program is designed to build a community of people helping one another to reach their personal health and fitness goals. Please get in touch or stop by to sign up today for your Strongmill CrossFit membership.

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Membership Breakdown

On average members will attend 4 classes per week, which works out to $6.18 per class. One class is a small group environment with a coach leading the way. You come into class not having to worry about what to do next or if you’re doing things properly and you will get the push you’ve been looking for from all your comrades and coaches. This 1-hour class will have you hating it but loving it and wanting more each time you leave. The more dedicated you are and the more classes you come to, the cheaper it will be. CrossFit really isn’t that expensive as it seems. Come in and give it a shot, you won’t regret it.

Classes per weekOne month membership automaticPrice per class

Meet Our Trainers

Our trainers are dedicated to assisting you reach your fitness goals, no matter what they are, or what it will take to get you there. We will work with you and your schedule to set up a routine that best fits you and your needs.

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