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About

What is CrossFit?

CrossFit is a system of training that offers a wide spectrum of fitness and health benefits for both the fitness enthusiast and high performance athlete.  We train all the energy systems with a wide range of movement patterns and implements.  This approach develops a comprehensive level of fitness that is far beyond what other training plans can deliver.

The CrossFit program is designed to be scaled to each person – making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for first-time exercisers to athletes at the peak of high performance. We scale load and intensity; we don’t change programs.

CrossFit is:

  1. Constantly Varied
  2. Functional Movements
  3. Executed at a High Intensity

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What is CrossFit Zone?

Crossfit Zone is more than a just fitness facility or conventional “gym”.  It is an amazing community of people united towards the common goal of optimal fitness and health.  This community has been developing since 2009 through the hard work of Deanna Whiteley and Sandy Raven, co-owners of CrossFit Zone.

CrossFit Victoria BC - CrossFit Zone family

How we train

At Crossfit Zone we train all ten aspects of fitness in one in short and intense workouts. The ten aspects we train are:

  1. Cardiovascular/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 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 bodies 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.

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Examples of CrossFit exercises:

Biking, running, swimming, and rowing. The clean & jerk, snatch, back, front & overhead squat, deadlift, push-press, bench-press, and power-clean. Medicine ball throws, slams and catches. Body weight exercises such as pull-ups, dips, push-ups, handstands, handstand pushups, kips, cartwheels, muscle-ups, sit-ups, squats, We use equipment like Olympic weight sets, rings, parallel bars,free exercise mat, horizontal bar, plyometrics boxes, medicine balls, kettlebells and jump rope.

You can’t find any training program that you use so many tools and a variety of exercises to achieve amazing results.

Is CrossFit for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.
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