First and foremost, CrossFit is a strength & conditioning program. 'CrossFit Five Cities' is a community of people committed to making each other better; not only in the gym, but also in life! More detail on the history of CrossFit here.

The C5 Fitness Program focuses on 'Balanced Fitness' via the 10 general physical skills:

  • Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
  • Stamina - The ability of body systems to process, deliver, store, and utilize energy.
  • Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility - The ability to maximize the range of motion at a given joint.
  • Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed - The ability to minimize the time cycle of a repeated movement.
  • Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility - The ability to minimize transition time from one movement pattern to another.
  • Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.
  • Accuracy - The ability to control movement in a given direction or at a given intensity.

We then use all of these skills in the form of functional movements, constantly varied workouts, and execute them at varied intensity levels throughout any given week. 

What ages can do CrossFit?

CrossFit is for individuals of all ages committed to achieving personal fitness goals. We currently have athletes that train at C5 from ages 15 to 75 in our adult classes (9-14 in our kids program). Age is just a number and it does not dictate your abilities or your potential!

Do I need to get in shape before I can come try CrossFit?

Absolutely not! One of the most frequently asked questions and misconceptions of CrossFit. With CrossFit being a constantly varied program that focuses on the 10 general physical skills mentioned above, the only way to "get in shape for CrossFit" is to come to our facility and let us teach you how to progress into our program the safe, proper way. 

We offer 3 different programs in our group CrossFit classes to get you started on the path to a more FIT version of YOU!

How do the C5 Program Levels work?

Here at CrossFit Five Cities, we understand that everyone is different and each of us has our own, individual goals. It's near impossible to have a "one-size-fits all" fitness program. Scaling and modifying randomized workouts, day in and day out, will only get you so far.

We are committed to ensuring that everyone in our program gets results, and gets them safely through proper progression and guidance. This is why we have developed the C5 Basic Fitness Assessment to ensure you, the individual, understands which of our 3 program levels within our daily workouts is appropriate for you at this time in your journey. 

Each program offers a balanced fitness progression, frequent testing, and room to grow during your individual fitness journey.


The "Foundation" program is designed to help you build your foundation as an athlete in the C5 program. Here, you will build a strength base, increase your conditioning, learn a wide variety of movements, and have fun! This is the basis of our other programs. Learn to execute proper movement quality with repetition, learn to move properly under different loads at low to moderate intensity levels, and get exposed to a wide variety of mixed modal movements in different time domains. The "Foundation" program will utilize basic squatting (double and single legged), pushing and pulling movements, slow lifts, basic bodyweight/gymnastic movements and progressive conditioning to help you build the basic strength and overall fitness ability to eventually progress to the "Life" program.

When do you move programs? Whenever you feel ready. For some it might be 2 weeks, others, 4 years. There is no specific time frame as we are all individuals with different abilities and goals. We recommend all new people to our program begin here to develop a fitness base. Take as much time as needed here and consult with a C5 coach if/when you have questions.


The "Life" program is designed to take your fitness to the next level. Whether you are just moving here from the "Foundation" program or you are wanting to increase your current fitness level for your recreational sport and/or for the physical demands of real life, this program is a good place to hang out! This program will help you develop your balanced fitness with an annual progression plan. Here you will learn how to pace, how to work skills under fatigue, you will experience olympic lifts and how/when to increase loads, you will experience A LOT of variation in movements, reps, sets, time domains, technical movements, advanced gymnastic movements, how/when to push yourself to the limit, and when to pull back. This is the program that stems from our slogan; "Real People. Real Fitness. Real Results."

This program is a good place to stay forever for those seeking health and balanced fitness. From here, you can move to the "Sport" program should you choose to step things up a notch.


The "Sport" program is for the advanced, competitive athlete. Following this program means you have a large training base, a history of athletics and/or competitive CrossFit, and you are skilled in all technical CrossFit related movements. Your interest is in competing in the Sport of Fitness (recreationally or professionally), you have at least one BIG event per year that you train for. You have the time to devote to proper nutrition (100% dialed in), and an understanding and execution of proper recovery on a daily basis.  You will be exposed to heavier loads, higher volume, technical Olympic lifts and complexes, advanced gymnastics skills, and higher intensity workouts as this program is designed to help expose and prepare you for the elements of our growing sport.