CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

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 and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

When you come to a CrossFit 734 training session, you will train like athletes do - as a team! We will warm-up as a team, then we will go through the Workout of the Day as a team. You will NOT be permitted to train on your own using your own fitness program. You will be trained and coached under strict supervision to ensure you are performing all exercises and movements properly and safely. 

What If I Can't Do a Movement?
In CrossFit, we are accustomed to scaling / modifying workouts to fit each individual's fitness abilities and backgrounds. It is our goal to provide each participant with a safe, yet progressive workout that allows them to achieve their best every time they train with us.

Content Courtesy of CrossFit, Inc.


10 General Physical Skills    

  • 1.  Cardiovascular and Respiratory 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 muscular units 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 muscular units, to apply maximum force in a m 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 body's 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.  

Courtesy of CrossFit Inc.

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