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What is it?


What is it?



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. 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.

CrossFit programming is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

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. Source

CrossFit is for everyone.  While the sport of CrossFit is becoming more and more popular, we must remember that the roots of CrossFit were and remain to bring fitness and health to the general population.  By finding the proper CrossFit program, you will learn to challenge yourself beginning at any fitness level. 

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Dana started CrossFit in September 2013 and started coaching in 2015. Prior to getting into fitness and nutrition professionally, she spent 8 years as an elementary music teacher. Dana enjoys the outdoors, particularly camping and hiking trips in Colorado every summer. Fun Fact: She brews her own beer.

Certifications: CrossFit Level 1 & 2, Precision Nutrition Level 1



Originally from Los Angeles, this California transplant has been doing CrossFit since 2012. His athletic background stems from a history of gymnastics and swimming. After doing CrossFit for so long as an athlete he felt his next step was to begin passing on his knowledge and experience to others through coaching. He has a passion for helping others and seeing people meet their goals and succeed in life. When he's not coaching you can find him at his full-time job as a Housing Counselor for a local non-profit called LUCHA, rock climbing, biking, cooking, or just hanging out with friends. 

Certifications: CrossFit Level 1, CPR/AED



Kelsey is a Registered Dietitian currently working on her PhD in Nutrition. She loves to see how nutrition can have an impact on performance as well as overall health. Kelsey fell in love with CrossFit and Olympic lifting quickly and she has been coaching at at this gym since 2011. Her favorite thing about coaching is seeing athletes exceed their expectations and continue to grow both physically and mentally.

When Kelsey isn't at school or at the gym she is enjoying her time at home with her twins, Charlie and Jameson, her husband Mike and her fur-babies Melfi and Penny. 

Certifications: Registered Dietitian (RD), CrossFit Level 1 & 2



Melanie started her CrossFit journey after stepping into a box having only mentally prepared to observe a class. The owner said she was dressed to work out so there was no reason why she couldn’t just jump in. Petrified and reluctant, she completed her first CrossFit workout and survived. Within three days, she was signed up for an unlimited membership…that was in May 2012.

Melanie has chondromalacia in both knees and has had surgeries for both. Leverage her as a resource for various modifications of movements involving the lower half of the body.

When Melanie isn’t working her day job, she’s at the gym.

Certifications: CrossFit Level 1



After spending years as a gym rat, Phis was introduced to CrossFit by a coworker in 2009. He was instantly hooked by the intensity of the workouts and constantly pushed his body and mind farther than ever thought possible - which lead to him becoming a coach. He loves helping athletes discover and improve upon new skills or refining movement patterns while continually discovering new limits. After spending many years training for and competing in CrossFit, Weightlifting meets and other fitness competitions, he finally turned his full attention to the sport of Weightlifting in 2013.

Phil enjoys drawing, listening to music (particularly metal and punk), and hanging out with his lovely wife & dog, as well as, working as a firefighter with the Evanston Fire Department.

Certifications: CrossFit Level 1 & 2, USA Weightlifting (USAW), OPEX (formerly OPT) Assessment & Program Design Certifications

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Sadie has been an athlete her whole life, her first love is soccer. After graduating from the University of Florida she needed to find another outlet besides soccer to satisfy her need to move her body. Enter Crossfit and Olympic Lifting. Sadie has been doing Crossfit since 2013 and decided the next natural step would be to become a coach. She has been coaching since 2015 and especially enjoys coaching the olympic movements. Sadie loves helping people feel strong and powerful, both physically and mentally.

When Sadie is not in the gym you can find her doing yoga, riding her bike, playing soccer, reading books, and exploring the city with friends. 

Certifications: USA Weightlifting (USAW) Level 1, Precision Nutrition Level 1, Girls Gone Strong Level 1 Coach

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CrossFit Journal: The Performance-Based Lifestyle Resource