What is CrossFit?


CrossFit is a strength and conditioning program that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

CrossFit defines fitness as increased work capacity across all these domains and its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways. CrossFit athletes run, row, jump rope, climb rope and carry odd objects. We frequently move large loads quickly over short distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises.

CrossFit is currently used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement agencies, military organizations, and world-class professional athletes.



-CARDIOVASCULAR / RESPIRATORY ENDURANCE: The ability of body systems to gather, process, and deliver oxygen.

-STAMINA: The ability of body systems to process, deliver, store, and utilize energy.

-STRENGTH: The ability of a muscular unit, or combination of muscular units, to apply force.

-FLEXIBILITY: The ability to maximize the range of motion at a given joint.

-POWER: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

-SPEED: The ability to minimize the time cycle of a repeated movement.

-AGILITY: The ability to minimize transition time from one movement pattern to another.

-BALANCE: The ability to control the placement of the body’s center of gravity in relation to its support base.

-COORDINATION: The ability to combine several distinct movement patterns into a singular distinct movement.

-ACCURACY: The ability to control movement in a given direction or at a given intensity.



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. -Courtesy of CrossFit, Inc.


What is Fitness and Who is Fit?

Outside Magazine crowned triathlete Mark Allen “the fittest man on earth.” Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition. -Courtesy of CrossFit, Inc.


  1. Monday, Aug 12

    OTM for 10 min Perform:
    •3 Thrusters 115/85
    •5 Burpees
    “Team CDM Doenet”
    •Wall Ball 20/14
    •KB Swing 55/35


Register to receive CrossFit Downtown Miami's monthly Newsletter with the latest in Health and Fitness Tips.
CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Downtown Miami - Forging Elite Fitness