When was the last time your job required you to sit in a chair and straighten your legs out over and over? If your job requires that of you, then go to the gym and do leg extensions. However, if your life requires running, jumping, carrying, lifting, climbing, throwing, pushing, and pulling, then CrossFit Cape Fear is for you.

CrossFit training mimics nature's requirements to bring out the athlete in everyone. For the uninitiated, CrossFit is a training program that combines basic bodyweight exercises, calisthenics, gymnastics, and weightlifting.

For those having been exposed to it, CrossFit is the workout routine used by elite athletes, special operations groups, law enforcement, and everyday people to "forge elite fitness." The needs of the elderly, the needs of the Special Forces soldier, and the needs of an elite athlete vary by degrees only! All three need to be able to sit, stand, reach, pull, catch, push...in fact, it are these abilities that keep us functional and independent!

In CrossFit, we train for movements – not exercises!

CrossFit workouts are fun, challenging, and designed to elicit a dramatic increase in your fitness level. Life demands a lot. Get fit... get CrossFit!

So, what is CrossFit?

“CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity.”
Briefly, our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease to military soldiers as well as the mother o two children trying to get fit and stay healthy! We scale load and intensity; we don’t change programs.

In CrossFit Cape Fear, we focus and train to develop ten distinct components of optimal fitness:
1. Cardiovascular endurance - The ability of body systems to gather, process and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store and utilize energy.
3. Strength - The ability of a muscular unit, or combination of to apply force.
4. Flexibility - The ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

The CrossFit Program was developed to enhance an individual’s competency at all these physical tasks. Our clients 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.

Is this for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.