What We Do

What is CrossFit?

CrossFit is simply another way of saying, “Strength & Conditioning.” Our programming will prepare you for just about any physical endeavor by making you an extremely well rounded athlete. We offer strength and conditioning workouts built around functional fitness with focus on increasing GPP (general physical preparedness). It’s the only programming that simultaneously develops your strength, endurance, power, speed, stamina, flexibility, and kinesthetic awareness (a sensory skill your body uses to know where it’s at in space).


The Workout of the day (WOD):

Catamount’s Elite fitness class workouts are designed and programmed around functional fitness. These are instructor-led group sessions and are the most popular classes we offer. Our programming will change on a daily basis and offer new challenges in each session. Here is a basic breakdown of the components you may see on any given day in various combinations…..

The Warm Up:

 Each workout will start with a warm up, which is a sequence of selected movements to help prepare you for the WOD (Workout Of the Day) and exercises you’ll be doing for your session. If a barbell is present in the WOD, there will always be time allotted in warm-up to address those movements and properly progress through them.

Strength Session: 

Strength is the key to proper movement. A little more than half of your workouts will consist of using some sort of weight. You will be taught how to move properly and maintain the correct form with a barbell, kettlebell, dumbbell, medicine ball, and your own bodyweight. Some days are devoted to heavy lifting (relative to the individual). This is essential to creating a well balanced exercise routine.

Skill Session:

There are countless skills to learn in the weightlifting and gymnastics worlds. Sometimes we will devote an entire class or section of class to one specific movement. This allows the coaches to spend more time developing your movement patterns in preparation for the WOD or help meet your goals. Skill sessions are usually low intensity and have a very specific focus.


We use the terminology “conditioning” to describe something that’s generally associated with boring cardio. Instead of telling you to always go for a run; we offer rowers, jump ropes, and bikes to create challenging cardiovascular workouts. Sometimes this portion is done as an accessory to a weightlifting day.


There are hundreds of exercises that we use in rotation that are considered “special exercises.” These consist of single-joint movements that are performed with light weight or resistance bands. Other low skill exercises like sled pulling are a staple in our training. Accessory work helps increase GPP and paves the way for healthy joints, muscles, and ligaments.


How to prepare for class:

  • Hydration: Staying properly hydrated is an important part of exercise preparation. We have a water fountain at the gym, so bring a bottle and fill it up. Take breaks during the workout and drink small amounts at a time.
  • Proper Nutrition: Success in the gym will depend on what you are eating before and after you exercise. Refrain from eating 1 to 2 hours prior to class. Intensity in a workout may increase your chances of feeling nauseated. Plan to eat a small meal or supplement with some protein of your choice within 30 min of completing any of our workouts. This will increase your body’s ability to repair itself.
  • Proper Attire: Wear comfortable gym shorts or pants, leggings/tights, t-shirt or tank tops. Dressing in layers during the colder seasons is suggested. You can always remove layers as you warm up. 
  • Footwear: Having the right shoes is important. Wear shoes that are flat soled or have minimal “squish”. Shoes with foamy, thick soles allow for ankle wobble making it harder to balance while training.
  • Have Fun: “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, blow off some steam. So remember that, relax, have fun, work out.”  – Pat Sherwood