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Crossfit is all about learning and excelling at functional movements. The nine fundamental movements are at the core of the Crossfit training method. Those are the air squat, front squat, overhead squat, strict press, push press, push jerk, deadlift, sumo deadlift high pull, and the medicine ball clean. The most important of these being the squat. This is because most of the movements performed in Crossfit require a stable and flexible lower body.

You don’t need to be in a world class athlete to complete a Crossfit WOD or Workout of the Day. First we ask that you leave your ego at the door. You’re going to be able to do what you can do, and that’s all we want from you. Compete with yourself and strive to be better than you were yesterday. You will come into each class ready to learn new movements and improve upon the ones you have already learned. Be prepared to sweat, work hard and have a blast doing it!


The Crossfit modalities incorporate an all encompassing variety of movements and techniques. We pride ourselves in not being specialists in any one training method but training and incorporating as many as possible. This includes but is not limited to weight lifting, gymnastics, body weight movements, power lifting, Olympic lifting, kettlebell training, rope climbs, rowing, running, jump ropes, and more!

Every class is typically one hour in length. It will consist of an instructed warm-up session. Skill work consisting of movements that will be in the workout of the day (WOD). The coach will be there guiding and supporting you the whole session. Each workout can be scaled and modified to each individual.

Iron Valley Crossfit is committed to you! If you have kids feel free to bring them along! Our facility has a child friendly room that’s always available.

Thank you for taking the time to read through this information. We look forward to meeting you and appreciate you allowing us to go on this Crossfit journey with you!