CrossFit workouts are scalable to any age or ability level, participants range from elite athletes, police officers, fire fighters, military, special forces, to eighty-something grandmothers and couch potatoes. We have the ability to scale the workouts to your ability and customize it to get you to your goal. Whatever shape you are in you will be able to jump right in.

In gyms and health clubs everywhere the typical workout consists of isolated movements and extended aerobic sessions. The fitness community from trainers to the media has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push-press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance.

One of the things that makes CrossFit unique is that it addresses the fact that the fitness needs of an “Average Joe” are identical to that of a top athlete – the only difference being intensity (speed & weight) and volume. In all cases, the best results come when training included functional movement (that which replicates real life movement), at high intensity and with constant variety. Any exercise program that meets these three criteria can be considered “CrossFit,” from shoveling dirt, hauling rocks and cutting down trees to weightlifting, pull ups and sprinting.

Why Crossfit? Results. Period. If you’d like to gain an even greater understanding of CrossFit, click on the link at the bottom of our site to download the free trial issue of the CrossFit Journal. Once you’ve read this, you’ll understand that most other training programs either take way too much time to get the results or are incomplete, leaving a well rounded athlete with a chink in his/her armor.


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.

At CrossFit ISI, 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. CrossFit has used the 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.

At CrossFit ISI, we utilize CrossFit as our primary training method, and focus our students on optimizing physical competence in each of 10 recognized fitness domains (Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.) The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and camaraderie to anyone willing to put in the work.Why do athletes train as they do? Because it works! Our program is based on functional movements that have been around for thousands of years. These movements, like the squat, have survived the test of time for one reason only – they get results. Whether you’re a beginner or have years of experience, functional training that closely parallels real life and sport movements, and that challenges your mind and body works the best – in spite of all the modern technology and machines you see at most gyms today. When we combine this with variation, movements that require skill, balance, accuracy, agility and power, you’ve got our program. Our CrossFit classes draw from gymnastics, weightlifting and cardiovascular training – they will present a workout that challenges you to your core, at whatever your level of experience.


  1. Heather

    I just moved to Texas from Ohio, and I was wondering if I could try your box out! I used to crossfit two years ago and then took a year off for travel nursing. Please let me know if I can drop in sometime! Thanks!

    1. Misty

      Hi Heather! I just sent you an email… Of course you’re welcome here any time! Hope to see you soon!


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