Classes 2017-07-21T21:05:02+00:00


CrossFit is a broadly inclusive, functional fitness program that was designed by Greg Glassman (a former gymnast) to combine gymnastics, olympic weightlifting, and metabolic conditioning into a single comprehensive fitness program aimed at maximizing a person’s general physical preparedness.

In other words, CrossFit aims to prepare individuals for living their lives to the fullest! For this reason, CrossFit serves as the primary physical preparedness program for many police, fire, and military organizations across the country, as well as being used by many professional athletes for strength and conditioning.

The program itself involves putting small classes of athletes through constantly varied, functional movements performed at high intensity over broad time and model domains. Constantly varied means that the workouts are rarely the same, differing from the common gym in that CrossFit athletes are not working on a single muscle group on Monday followed by a different muscle group on Tuesday, repeated every day, every week and every month. Instead each workout consists of movements that engage the entire body and are performed at high intensity (usually timed).

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. 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. Regularly learn and play new sports.
~Greg Glassman


CrossFit applies a mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. Workouts are typically short—30 minutes or less—and intense, demanding all-out physical exertion. We combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”.

Our hour-long classes typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked in Wodify to encourage the competition among members and to track individual progress.The aim of CrossFit is to physically prepare individuals for whatever life might throw at them. It is not about following a particular routine, but about constantly varying workouts.

Try Us For Free
“Once you have tried Knockout-CrossFit, you will never go back to anything else.”
“Truly the best workout experience I have ever had!”


Required if you have never done CrossFit before!

The Training Wheels Course is designed to set you up for success prior to entering our CrossFit classes.  The movements we perform are unique and take some time and practice in the beginning to learn how to execute them properly.  You will be educated on what CrossFit is and why we think it is a great way to get you fit. The group size is no more than 10 people, which allows for a more personal and dedicated environment with other individuals like your self. Come prepared to sweat a little; we will be throwing in a little workout every day.

The Training Wheels Course is a 2 session introductory program with each session lasting 1 hour. These sessions are run over a week period with a session Monday and Tuesday. It is recommended to try and get all classes done in the first week, if not you will be allowed to return at a later date to make up the missed class. There is also an option for private sessions for an additional cost if you are unable to make the Training Wheels class times. However, all classes will need to be completed before beginning regular Crossfit classes, (Hardcore classes and Saturday CrossFit classes will still be available to you while going through Training Wheels).


Forget everything you think you know about high-intensity 
workouts because Hardcore turns old-school interval
 training into new-school fun. Get ready for 30 minutes of HARDCORE cardio, which incorporates a broad spectrum of body weight and light weight movements. The last 15 minutes is designed to strengthen your core.


This class is designed to build strength. It is based on the three major power lifts, bench, deadlift, and squat. We incorporate many other movements such as power cleans, floor bench, and various core work. You don’t have to be a competing power lifter to benefit from performing a powerlifting workout. The moves and resulting strength are useful in many other sports, such as football, baseball, track and even speed skating. We train athletes from all types of sports and anyone who wants to improve athleticism can benefit from powerlifting. Even the average person can improve everyday functionality, because by building strength and power to lift, grip and push, you improve strength for everyday tasks.

Powerlifting is a very intense form of exercise and burns a large amount of calories. One of the benefits of intense training is not just the calories you burn while training, but the long-term effect this has on your metabolism. In a 1994 study published in the “American Journal of Clinical Nutrition,” study participants undergoing resistance training increased their caloric demands over a 24-hour period by 15 percent. Resistance training such as powerlifting has long been shown to be effective for fat loss.

Our professional highly skilled trainers work with young teens looking to advance in high school sports, older teens getting ready to push for college sports possibly those looking for scholarship opportunities, and pro athletes looking to get an edge. Power Team is also for any athlete that is looking to get stronger and/or lose weight. This program can benefit everyone.


Olympic weightlifting is often one of the hardest things to grasp when starting CrossFit. Once you feel comfortable the learning shouldn’t stop there, it’s a constant struggle to grow and become more efficient in these movements. For that reason we are introducing Weightlifting 101. This class will give you an opportunity to work on your Olympic lifting outside of normal CrossFit classes. Weightlifting 101 will be included in your regular CrossFit membership at no extra charge.

This class will be 1 night a week and will focus on a different movement each week within a month and the class will reset at the beginning of each month. You can pick which classes focus on the movements you feel you need to work on and just come to those, or you can come to all of them. Whether you are brand new to CrossFit and want to learn more about what Olympic lifting is or you are just looking to improve your technique, this class will help you reach your goal! Check the schedule for class times.

Try Us For Free


Strongman is one hour filled with movements that provide a playground where athletes can test their brute strength while improving their conditioning. This is the best way we have found to favor strength while still increasing work capacity across broad time and modal domains. Due to the often awkward size and shape of the objects we use in strongman, it brings lifting to another level.

This is a perfect expression of Old School Movements mixed with New School programming and the results are staggering.

In strongman the equipment is taken to a whole new level. For example, concrete stones could be used for cleans and deadlifts, axle bars could be used for regular bars, and kegs could be used for push press. In strongman you never know what new object the coach may decide to use in the WOD.


We are proud of our CrossFit family and hope you will stop in and grant us the opportunity to help you achieve your health goals.