What is Crossfit?

CrossFit is a General Preparedness Program that will train its members, public safety personnel, military, athletes, grandparents, college students, high school kids, and anyone who wants to be part of The Overhaul community, in broad based fitness employing strength lifts, gymnastics, core foundations, functional movements, and high intensity interval daily workout routines. This program will allow its followers to be ready for any task. Have to hike a mountain with a pack, climb over a wall, lift something from the ground and put it over your head, pick up your grandchildren, save a life, win an athletic competition, enjoy an active lifestyle?………….the answer is that you will be ready for any, and all of these!

There is NO other programming out there more effective than ours. If you are an elite athlete, the workouts will crush you to the ground. If you are someone who realizes that you need to change your level of fitness so that you can improve yourself or if you’re a public safety officer (police or fire) and realizes the same thing, this program will enable you to give the community what you swore to do for them. We can have ultra-athletes, current athletes, or brand new athletes all working out at the same time doing the same basic workout because each and every workout is completely scalable. The needs of Olympic athletes and aging grandparents differ by degree of the workout, not by the kind of workout. Functionality and intensity is the key.

I want to welcome you to a new beginning in your fitness. Enjoy what you will put your body through. The curiosity will soon become and addiction for you like it has for so many!

How do I start?

If you are brand new to our style of workouts you will be required to demonstrate competence in our 9 foundational movements prior to jumping in.

Can I sign up for membership online through your website?

No, we want to sign you up in person. So walk, run, bike or drive here and sign up! Once you do, you can set up a login for our website and you will be able to track your workouts, benchmarks and times.

I play a sport, will this affect my performance?

It will definitely affect your performance in a positive way. What often happens when you specialize in one type of activity is you become deficient in other areas. CrossFit Overhaul will increase you capacity in a broad range of activity and movement. It will increase your strength to weight ratio and your overall work capacity allowing you to play stronger for longer. Programs similar to ours have proven well with professional athletes like UFC fighters BJ Penn and Matt Hughes, NHL Star Ethan Moreau, and NFL Player Lorenzo Neal.

Will I gain or loSe weight?

Either is possible. What is certain is your body will lean up. Muscle mass density is much higher than fat and takes up less space. Depending on your fitness goals, we will work with you on your training program and nutrition to help you lose weight properly or gain weight by building muscle mass.

Is it safe?

We put your safety First. No Exception.

There is the existence of threats such as injury from improper form, using too much weight or even the chance of getting Rhabdomyolysis (muscle breakdown from prolonged, excessive muscle strain) which can be life-threatening. Because of this, we require supervision (especially for our new members) during any of our group sessions in order to avoid injury at all costs. Our CrossFit-certified coach is highly trained and prepared to help you meet your fitness goals in a safe manner. When you train at Overhaul, you’re always under the watchful eyes of a coach.

What exactly happens during a typical group WOD session?

When you come in, a WOD (Workout Of the Day) will be written on the white board. We’ll take you through a warm-up and ensure that you have no questions about the exercise you are going to do. Then, “3 – 2 – 1 – GO!” You work with your group and push yourself to beat your past times or set personal records. Most of the time, you can complete the work out of the day in 30 minutes or less.

Classes usually last from 45 minutes to 1 hour

I’ve called many times and can’t seem to reach anyone.

We apologize but we don’t have a dedicated person to sit and answer the phone. I am often busy working one-on-one with clients, coaching classes, or working out. Email by far is the best way to reach me. If you do call, please leave a clear message with your contact information and we will call you back ASAP. Or better yet, drop by and come meet us.

Can I just come to The Box and work out on my own?

No. We are more like a dojo than a typical commercial gym. We offer classes and one-on-one sessions, where people work out under trainer supervision, as it yields better, safer, and faster results than having people simply use the facility by themselves.

Will this make me bulky?

You won’t get bulky if you’re only following our program. However, by eliminating and reducing your body fat and building lean muscle, you’ll have a better defined body. Read this article from Stumptuous written by a woman who is not bulky.

Is this something I can do at home?

Yes. This is something you can definitely do at home. We’d rather you have some sort of training in your life than none at all. You’ll at least get some experience learning our method. Keep in mind that our facility is dedicated to coaching you, and with our CrossFit Certified Trainer, you’ll learn the movements safer and faster while receive expert coaching. Also, nothing can replicate the experience and effectiveness of the group environment. The support and intensity it generates has consistently proven to produce results very quickly. If you are still set to try this at home, you can follow the WOD’s (daily workouts) from our website. You just need to be aware that these workouts were intended for experienced, elite athletes, so you will have to modify them for the most part. The easiest way to make these modifications is to reduce the weight, lower the reps and shorten the distances. Hopefully, you’ll get into the habit of being productively active and you’ll start to notice improvements.

What type of exercise program is this; weightlifting, cardio, gymnastics, kettlebells?

Our program looks at every community in the fitness industry and takes the most beneficial and functional movements and incorporates them together into a unique fitness program. Our program is a comprehensive balance of several fitness concepts aimed at complete fitness. You won’t see a bunch of big weight machines filling the space. You will see Pull up bars, Olympic lifting, running/sprinting, basic gymnastics, kettlebells, jumping and throwing.

I’m a beginner, is this really for me?


We are not looking for a particular type of person or athlete. You don’t even need to be in shape to start with us. We are only looking for those who are willing to learn and put in the work to reaching their goals or reaching past their goals. Our workouts are scalable to benefit anyone on any fitness level from grandparents to triathletes. We will ensure the weights and intensity are adjusted to suit your capabilities. We want to work with anyone… from collegiate athletes to those that haven’t trained in a decade.