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Constantly varied, functional movements executed at high intensity. Workouts are typically short and intense, generally lasting 15 minutes or less. They are designed to increase work capacity across broad time and modal domains. They combine movements such as sprinting, rowing, jumping rope, pull-ups, sit-ups, box jumps, weightlifting, carrying heavy objects, and many bodyweight exercises. We use barbells, dumbbells, kettlebells, gymnastics rings, pull-up bars, medicine balls, and boxes. These elements are mixed in numerous combinations to form the prescribed “Workout of the Day” or “WOD”. The classes are an hour long and typically include a warm-up, skill development session, the WOD, and some mobility. Performance on each WOD is scored to track your progress, provide the coaches data to modify the program to your needs and provide friendly competition.

Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. Our CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Soldiers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

– Courtesy of CrossFit, Inc.

CrossFit Classes

A lot of people ask, “What can I do to prepare myself for CrossFit,” and “do you think I need to be in better shape before I start CrossFit?” The answers are (1) Dress in comfortable clothes and bring a water bottle, and (2) No.

Our CrossFit program is broad and inclusive – we tailor each workout to the individual. What that means for our athletes is that you can be a member and participate in any of our CrossFit classes regardless of your current fitness level. It simply boils down to individual effort.

CrossFit classes are 1 hour long. They start with a quick 10-15 minute warm up and mobility session, then 20 minutes of skills work/strength training, then 7-20 minutes of metabolic conditioning (METCONs for short), and lastly capped off with additional mobility work.

At DTO CrossFit we strive to provide you with world class training, from the novice to the professional athlete in an environment that is friendly, inclusive, and fun.

Constantly Varied


Functional Movement

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