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We invite you to become healthier, faster, and stronger; walking in the door can change your life, so SIGN UP NOW! You don’t need to lose weight before starting CrossFit. You don’t need to be able to run before starting CrossFit. You don’t need to be in better shape before starting CrossFit.

We take you AS YOU ARE and help you along your personal journey to becoming healthier, faster and stronger! Be sure to wear comfortable workout clothes, tennis shoes and bring a bottle of water, whatever makes sense to you. Visit us on a Saturday morning at 10am to try your first class free!

Community WOD / Intro Class

The Community WOD or Intro Class is a one hour long, instructor led class, with other brave souls that want to see what they are made of. You will see a mix of people, young and old, fit and not so fit. All are welcome! Expect to see a bunch of friendly faces – introductions are standard – members are penalized for not saying hello to new faces.


Arrive at the gym with plenty of time to sign the waiver, drop your stuff and maybe watch the 9am CrossFit class in action. At 10am, Coach will gather the Intro Class, give a brief introduction to the facility, explain basic concepts of CrossFit, walk the group through the workout and answer any questions you have.

  1. Warm Up

    Coach will guide the group through a warm up and teach you the exercises for the workout. Coach will offer as much assistance as needed and help you to understand how to modify the workout to your fitness level – every exercise is SCALABLE to your skill level.

  2. Workout

    5-20 minutes, oh you heard me right!  It’s sure to do the job! We are talking constantly varied, functional movements, performed at high intensity over broad time and modal domains.  What?!?  Don’t worry we’ll cover this mumbo-jumbo in the warm up.  Coach will supervise as you push yourself and find your pace.  This is where the magic happens, baby!

  3. Cool Down

    Coach will bring the group back together to cool down and discuss the next steps to become a Birdtown CrossFit member and answer any questions you might have on fitness or nutrition.

Tell us a little about yourself by signing up and your attendance will speak for itself. We can’t wait to meet you and learn more about your fitness goals.


Our 6-class Fundamentals will orient our new members to CrossFit and our programming. This general preparedness course is designed to set you up for success. We want to understand your goals and expectations. In return, you will be coached through 6 one-hour classes where we can help set you up for success at Birdtown CrossFit. These classes will also allow us to learn more about the way you move and where your strengths and weaknesses lie. You will learn the nine essentials movements of CrossFit and other popular movements and skills.

Each class will involve learning a new skill, practicing that skill, a short WOD and cool down. Come prepared to learn, prepared to think and prepared to sweat!

Below is an outline of our typical monthly Fundamentals class. The fundamentals begins around the start of each month. Classes is offered once in the morning and once in the evening, plus the Saturday morning class to accommodate as wide a schedule as possible.

  • Fundamentals #1: Monday at 7:00am or Tuesday at 7:30pm
  • Fundamentals #2: Wednesday at 7:00am or Thursday at 7:30pm
  • Fundamentals #3: Friday at 7:00am or Saturday at 8:00am
  • Fundamentals #4: Monday at 7:00am or Tuesday at 7:30pm
  • Fundamentals #5: Wednesday at 7:00am or Thursday at 7:30pm
  • Fundamentals #6: Friday at 7:00am or Saturday at 8:00am

The standard monthly 6 class Fundamentals Course is included with the first month of your training package. Once the 6 Fundamental classes have been successfully completed, all scheduled CrossFit classes are available to you via the online schedule. This is the first day of the rest of your life! And you are going to rock it!

Private Fundamentals

If our standard monthly Fundamentals course does not fit your needs, reach out! A Private Fundamentals course can be arranged during other hours or beginning at a different time during the month. Reach out to tricia@birdtowncrossfit.com to learn more.

Let’s get started!

Ready to get started? Simply send us an email and we will send you all of the information you need! Have specific questions regarding your personal health and fitness condition? We’ll be happy to answer any questions you may have!

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