Designed to get you mentally and physically ready to begin the CrossFit program.

The emphasis Elements is on skill development and exposure to our basic movements. It is designed to prepare you enter our ongoing group classes. We are going to be hammering technique, both to ensure your safety and success at the next level.

  • We will be showing you movements that begin with the relatively non-technical and progressively to the more technical.
  • It’s important that you’re here for each of the 12 sessions as these movements build on one another.
  • There will be a workout at the end of each day which will get progressively more challenging as the course progresses.
  • The difficulty of these workouts is ultimately in your hands. The degree that you push yourself will determine how much suffering goes on.
  • Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the Elements class.


True fitness is being prepared for anything life may throw at you… unknown and unknowable. Training for the unknown, and unknowable, has made CrossFit the preferred training system for Military, Fire, and Police agencies around the world. If a training program can be so effective for unknown modal and time domains, than the potential for a sport where time and demands are known is even greater.


Get into great shape without the heavy or technical aspects of CrossFit. Classes are fun and effective workouts consisting of movements involving your own bodyweight and light weights. The main goals of Bootcamp are to get healthier, leaner, more flexible, and all around feel better!

Olympic Lifting

Designed to focus solely on the Clean, Jerk, and Snatch, these classes are run by USAW Level 1 Sports Performance Coach and Crossfit Level 1 Trainer, Bob Bondiman. Read More about Bob on our Coaches Page.
Classes are held on Monday and Wednesday from 6pm to 8pm. To see the rest of our class offerings, check out our Schedule Page.

Message to Oly Lifting Class Participants:
O lift class participants,

Please bring / do the following for the class:

  • A roll of 1.5 inch cloth athletic tape (I will have extra for the first class)
  • Wear lifting shoes if you have them or if no lifting shoes, then try a shoe with a solid sole and heel such as a work boot or dress shoe; running or a general athletic shoe is the least preferred option.
  • Wear sweat pants that go to the ankle or if you wear shorts, then long socks that come up to the knee to protect the shins from cuts and abrasions from the bar. Personally, I prefer long sweat pants for O lift training.
  • A good supply of water or the sport drink of your choice.
  • Don’t do any Crossfit workouts before the Olympic lifting workout so you at full strength and energy.

For those new to the class or O lifting, we will be going over technique for the Snatch and Clean & Jerk. Flexibility and the ability to get into the correct lifting positions is key to success and this will be the first thing we will work on. It will take me a couple of sessions to see where each of you is at in terms of flexibility and technique. As I learn the needs of each athlete, I will tailor my advice to suit your needs.

For athletes who have attended my lifting classes previously, we will coaching based on what we have learned and accomplished in past training sessions.

I look forward to working with all of you. My big payoff is seeing you enthusiastic and having a great time because you can see that you are making good progress.

Best regards,
Coach Bob