CrossFit Training

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CrossFit 101

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies. Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness home.

In a few words, CrossFit can be described as constantly varied, functional movements, performed at high intensity. CrossFit is designed to prepare the body for anything, at any time through movements ranging from weightlifting and gymnastics to running and rowing. We believe that well rounded athletes are the best athletes. We push our athletes to be good at everything and avoid being very good at just one thing. We specialize in not specializing! The program at BSCF designed to develop FITNESS which consists of endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Whether you are new to any kind of fitness program, or a seasoned CrossFitter, this program will help you reach your highest potential as an athlete, or simply achieve general physical preparedness and robust health.


We use the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. The needs of Olympic athletes and our grandparents differ by degree, not kind. Anyone can do this.


This is broad-inclusive general fitness wrapped up in BIG FUN!!! The small community at a CrossFit gym is supportive and friendly. Unlike the “big box” globo-gyms, you’ll get to know everyone you work out with. AND, the CrossFit lifestyle will change you; your eating habits, your body. You’ll be stronger, faster, healthier…fitter.


By combining elements from gymnastics, Olympic weightlifting and body weight exercises with cardio intensive bursts in a constantly changing way. Many sports, combat, and life in general reward this kind of fitness and, on average, punish the specialist. Our specialty is not specializing.

Prove It!

Black Swamp CrossFit provides measurable, observable, repeatable results. You will track your progress and see the improvement in speed, strength, power, agility, stamina, endurance, flexibility, coordination, balance and accuracy.

Sign up for the CrossFit Foundation Classes today!

Constantly Varied

High Intensity

Functional Movement

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