who we are
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
Our Community is what
makes us special.
Our job doesn’t just revolve around barbells and burpees. We are here to share our knowledge of how to live better. We all know what we need, but not many of us know how or have a community of people standing behind us. Let us do that for you.
Over the past 10 years we have assembled a world class coaching staff that is here to serve you. Our number one job is teaching.
We do not subscribe to the notion that we deteriorate as we age, nor do we believe in the “one-size fits all” brand of fitness. We will work with you to meet you were you are at and get you moving in the right direction.
- To be nerdy, it is constantly varied, functional movement, done at relatively high intensity. What that means in English is we do a bunch of different workouts, comprised of simple body-weight and free-weight movements, and we are pushing ourselves as hard as we want to or can on that day.
Absolutely not! We are all just a collection of people who like to work hard and support each other. From Doctors to police officers to stay-at-home moms and everything in between, every “ordinary” person can benefit from CrossFit training.
Nope. CrossFit is infinitely scalable to your fitness level and will meet you exactly where you are at. There is no better way to get fit, fast, than what we do.
On-Boarding is an introductory course that will expose you to the movements we do, explain the why behind our program, and demystify CrossFit. These are one-on-one sessions where you will meet with a coach; the sessions are designed to teach you all you need to know about doing CrossFit at LBCF.
Sessions are 1 hour in total and consist of: Warm-up (10 min); Teach / Coach / Correct (40 min); Workout (10 min).
On-Boarding costs $100 (added to your first month) and is required for all new members (this does not apply to experienced CrossFitters transferring from another affiliate).
We do partner On-Boarding for couples or friends. However, it’s still $100 per person.
We are sorry to hear that, but not a problem. The beauty of CrossFit is that it can be adjusted, scaled, or modified to fit anyone’s needs. During On-Boarding, we can come up with a plan on how to accommodate any injuries.
Welcome to the family! To sign up for On-Boarding click on any of the “Get Started” buttons on our site. We will follow-up and get your On-Boarding sessions scheduled at your convenience.
We thrilled to have you trust us with your health and fitness!
It happens. People move, and lives change. Just send us an email or talk to a coach, and we will cancel your membership 1 month after notification.
We’d love to talk about how we can help you.