Crossfit Burlington Blog


  • CrossFit Burlington provides results-based fitness practices through instruction and execution of myriad exercise modalities promoting life wellness and a general physical preparedness.  CrossFit Burlington delivers cost-effective fitness instruction in a group setting, centered on quality coaching, a competitive environment, and a supportive community.
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  • First step! Attend our FREE Group Intro class! They are scheduled at 10am, most Saturdays each month.  Arrive early to observe the end of the 9am CrossFit class or stay late to observe the 11am CrossFit class!
  • When you decide that CrossFit is for YOU and you assess CrossFit Burlington to be a good fit for you, the next step will be to register for our on-ramp program called Elements.
  • Elements is a 1-class private introduction, scheduled weekdays from 6-7pm. During which, you will receive instruction on CrossFit’s 9 Foundational Functional Movements (the squat series, overhead series, and deadlift series) and more!
  • The cost for private Elements is $50 per class.
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  • CrossFit Burlington’s staff of coaching professionals are dedicated to the service of their athletes and committed to excellence in fitness.  CFB coaches deliver highly challenging workouts, complete with step-by-step movement instruction, focused mobility work, and at all times effective motivation and a watchful eye to see and a tactfully correct deficiencies in technique and applaud virtuosity.
  • CrossFit Burlington coaches are well-trained and well-versed with years of experience, holding professional certifications including the following:
  • CrossFit Level 3 – Certified CrossFit Trainer
  • CrossFit Level 2 Certificate Course
  • CrossFit Level 1 Certificate Course
  • CrossFit Weightlifting Trainer Course
  • CrossFit Gymnastics Trainer Course
  • CrossFit Powerlifting Trainer Course
  • CrossFit Kettlebell Trainer Course
  • CrossFit Movement & Mobility Course
  • CrossFit Kids Trainer Course
  • USA Weightlifting – Level 1 Sport Performance Coach
  • National Strength and Conditioning Association – Certified Strength and Conditioning Specialist
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“A goal is a dream with a deadline.”  —Napoleon Hill

Goal setting is a powerful process for thinking about one’s desired future and for motivating oneself to turn one’s vision of this future into reality. The process of setting goals helps an individual choose where one wants to go in life.  Without specific, measurable, attainable, relevant, and time-bound goals, it is difficult to remain focused and diligent in putting forth the effort and hard work to achieve those goals, especially during the adversity that will inevitably occur.


CrossFit Burlington holds its athletes accountable for the goals they set through daily discourse and periodic goal setting counseling sessions.

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  • Definition: CrossFit is defined as performing constantly varied, functional movement, at high intensity
  • Goal: Achieve an improved work capacity across broad time and modal domains forging a broad, general, and inclusive fitness; to take on life’s challenges, no matter how adverse
  • Programming: Elicit as broad an adaptational response as possible, via a deliberate attempt to optimize physical competence in each of ten recognized general physical skills (power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination). We specialize in not specializing
  • Schedule: see top of this page
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6 Oct 12

  • Each day our coaching staff will lead an organized group warm-up tailored to prepare you for the demands of that training day, as well as previous and future training days
  • Part 1 (individual) – General mono-structural movement
  • Part 2 (group) – General joint and muscle mobility
  • Part 3 (group) – Specific joint and muscle mobility
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  • Strength and power are king! Our strength and power training is critical to develop athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. We conduct our strength and power training 3+ classes per week via an 8-day cycle.
  • We believe in and use Louis Simmons’ Conjugate Method (Westside Barbell) as applied to the goals and interests of CrossFit athletes balancing dynamic and max effort days each cycle, varying movements each cycle
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  • Metabolic Conditioning (MetCons) workouts are what most people think of when they think of a CrossFit workout
  • Combination of mono-structural, gymnastics, strength & power, and agility movements
  • Time-priority workouts: Time is fixed, total work is the variable
  • Task-priority workouts: Total work is fixed, time is the variable
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  • CrossFit Burlington offers additional training in Olympic Weightlifting, Obstacle Course Racing, and Yoga.  As well, we teach clinics in running, rowing, mobility, and more.  In these classes we provide those athletes with sport/activity/job specific requirements the training they need to achieve their fitness goals.
  • Schedule:
    • Olympic Weightlifting Level 2 Classes – Tuesdays & Thursdays at 6-7pm
    • Obstacle Course Racing – integrated into our regular class schedule
    • Other specialty training offered at various times throughout the year
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Just as important as training, if not more so, is one’s nutritional practices.  In CrossFit, we recommend one “Eat lots of meat and vegetables, nuts, seeds, and other healthy fats, some fruit (quantity, not type), little starch, and NO sugar (processed).”  Each athlete must consider one’s performance and health goals when determining the quality and quantity of foods consumed and when they are eaten.  We offer counseling to all of our athletes in an effort to educate and assist in nutritional decision making.

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CrossFit Instructional Videos

CrossFit Instructional Videos

Olympic Lifting Instructional Videos

Olympic Lifting Instructional Videos

Meal of the Day