Step 1: Free Trial

We don’t want you to waste your time at the Free Trial, so before you go sign up for it, please know that after the Free Trial we require almost everyone to do personal training with a coach before joining our group classes.  Our Fundamentals Course is a series of 10 private training sessions designed for people new to CrossFit, and aimed at getting you ready for success in the group training.  The personal training sessions cost $75/session.  People with CrossFit experience who wish to skip some or all of the Fundamentals Course may book a Skill Evaluation session after the Free Trial.

At the Free Trial we will explain why we do what we do. You will learn how we define fitness and what we do to get it. We’ll talk about your goals, your experience in exercise and sport, your injuries and limitations, and we’ll assess your mobility/flexibility. We’ll answer any questions you have.  And we’ll do a fitness test.

If, after the free session, you think you should be excused from the requirement of some or all of the Fundamentals Course you may talk to the coach about that to set up a Skill Evaluation.

CrossFit is expensive compared to machine based gyms, so it’s a big investment, a big decision.  We offer the Free Trial as a free session so you can make an informed decision. I recall returning to Atlanta in 1986 after a 20 year absence. I was still active playing rugby and needed a gym. I picked up a card that promised a free workout at a big, sparkling gym near my home. Next day, gym bag packed, I went up there ready to workout. I never got that free workout. Instead I got 30 minutes of high pressure sales pitch for a long term contract. I left feeling tricked, mad as hell, and went to join the YMCA. We won’t treat you like that. We think CrossFit sells itself once experienced, so there is no sales pitch other than to let you have a taste, and describe what we do and why.

The free trial lasts about an hour. We start by describing CrossFit’s definition of fitness (basically being good at everything), and discuss CrossFit’s ideas about how to get fit. Then you’ll start exercising. The session consists of instruction in some basic bodyweight movements. Your goals and current fitness will be evaluated and discussed. A fitness test  tailored to your abilities will follow.

Free trials are 1 on 1, or 1 on 2 personal training. Free Trials and the Skills/Fitness Evaluation are by appointment only.  If you bring a friend, the price per person is lower.

To make an appointment, first be sure you understand our pricing and where we are located, then fill out the form on the right, and please allow us 24-48 hours for us to arrange the appointment.

Step 2: The Fundamentals Course


CrossFit is hard in several respects. First, the mechanics of the movements must be mastered, then you will be asked to push yourself because high intensity exercise is proven to elicit quicker and much more profound positive results in every aspect of fitness than low intensity exercise. Second, all exercise movements, including the ones we use, have potential to cause injury if done from incorrect posture or with incorrect technique. We have been around longer than any CrossFit gym in Georgia and we have tried every imaginable method of getting new folks ready for group classes, and years ago we discovered that nothing works as well and as safely as personal training. Therefore, we don’t allow folks into group workouts until they are ready.   Fast tracking you into group workouts before you’re ready is definitely cheaper, but it’s also a recipe for confusion, disappointment, and injury.  Personal training will teach you what you need to know to get the best experience in groups, and establishes a relationship with your coach that can help you solve problems that come up in groups.  Getting ready for groups is rarely a matter of cardio fitness, more often there is a need to learn new and unfamiliar movements, and to get consistent at doing them correctly.  And we often find mobility/flexibilty restrictions which need to be fixed in order to allow correct posture and correct movement. The formula is (1) first learn correct movement technique, (2) next become consistent with correct movement, (3) then and only then add intensity.

Our Fundamentals Course normally consists at least 10 sessions. Pricing is $750 for 10 sessions of 1 on 1, or $600 per person for 10 sessions of 1 on 2 (you supply your training partner). We won’t release you to group training until you are ready. If you require more than 10 sessions, additional sessions will be priced at the same per session rate. If you need less, the price will be adjusted pro rata.  Each personal training session lasts about 1 hour. The sessions are by appointment and can accommodate almost any schedule. Each session will introduce new movements and review movements from previous sessions. Each session will have a workout, stretching, and cool down. The first session is free.

College & Grad Student, MIL/LEO/FD discounts are available, email to inquire.

For a list of the movements we teach in the Fundamentals Course, click HERE.

Further reading: What is Fitness?, Foundations.

Step3: Group Class

STEP 3: Group Classes

GroupNewOnce you’re competent in the movements or have learned the progressions and scaling options for the movements and have reached the graduation benchmarks, you are ready to begin group classes!

During group classes, you’ll make new friends and push yourself as you sweat it out with like-minded individuals.  And some days we simply practice movement skills. You’ll reach new physical and emotional levels you didn’t think were possible,  and you will find yourself with a support network that will help you stay on the path to greater health and happiness.

During group classes, you will have an on-the-floor coach, but your Fundamentals coach will also be your on-going coach for as long as you remain a member, and that coach is always available to answer questions, hold you accountable, even give you a refresher private training class if needed.


Experienced CrossFitters traveling to Atlanta are welcome to drop in. Fee is $20. No notice or reservation needed. Just show up to any scheduled class.

We do not permit anyone unfamiliar with CrossFit to drop in for a CrossFit workout. We do welcome drop ins by anyone with CrossFit experience who is visiting Atlanta. Pricing is $20 per session, $15 for active MIL/LEO/FD/Full Time Student. If you buy a T-shirt (normally $25) the total for drop & T-shirt is $35, $30 for MIL/LEO/FD/Student. No notice is needed, just show up at scheduled session time. Olympic lifters traveling to Atlanta or persons desiring only Olympic lift instruction are welcome to drop in on weightlifting sessions without regard to CrossFit experience.

Skills Evaluation

We give discounts to college & post graduate students, & to active duty MIL/LEO/FD. Email

The Fundamentals Course, an introduction to CrossFit

This series of personal training appointments is required before joining groups, and gets folks up to speed and ready for the Workout of the Day in a group. Go to the page on the Fundamentals Course for details.  Pricing is $75 per session, and normally it takes 10 or more private sessions to get ready for groups.  Click here for a list of movements we teach and use.

Workout of the Day: Group Training

All group sessions are coached by one or more trainers certified in the CrossFit method. The Fundamentals Course or passing a skills/fitness test is required before joining as a group class member.

Unlimited Monthly (month to month, cancel anytime. No start up or cancellation fees): $175 per month.

10 visit package: $175.

Drop-In: $20 (limited to visitors who don’t need the Intro Course, e.g. travelling CrossFitters in Atlanta for a while)

Personal Training

By appointment with individual trainers. $75/hr

Specialty Programs:


We have coached sessions in Olympic lifting M & W at 6 PM.  Weightlifting in these classes and on your own at other gym times is also available at these rates:

$175/mo unlimited visits, payable month to month. Cancel anytime.

$20 drop in.


CrossFit Endurance/Pose Method of Running.

If you are an endurance athlete we can help you. As Dr. Nicholas Romanov, creator of the Pose Method, says, “The basis of endurance is speed.” For decades many endurance athletes have focused too much on long slow distance & volume, and too little on developing technique, speed, & strength. They get very good at moving slowly and neglect every other aspect of fitness. That is beginning to change with the movement towards forefoot running, high intensity interval training, and strength training that is gaining traction in the endurance community.

We have a number of trainers certified in CrossFit Endurance ( The CrossFit Endurance prescription is a combination of regular CrossFit training combined with lower volume higher intensity interval training in run, bike, and/or swim. Application of this method has allowed people to complete 100 mile races, and IronMan distance triathlons with a long training run of 13 miles once a month, allowing endurance addicts to stay fresher, stronger, and with fewer injuries, all while improving performance. Presently we are the only gym in Atlanta with a trainer licensed to teach Pose Method, the running technique which forms the basis of CrossFit Endurance. Individual training in Pose Method is available by appointment, email for more information.  Price for a Pose session is $75/hr

Sports Specific Training

We don’t do sports specific training.  CrossFit is a General Physical Preparation program, GPP.  It can and does improve athletes at every level for every conceivable sport, but we do it by focusing on the essential foundation for sports performance: core strength, explosive hip extension, high levels of work capacity in all metabolic pathways, and learning universal core to extremity movement patterns.  A good foundation is not sport specific.  It is especially important for young athletes to focus on building a strong foundation. Athletes from wildly divergent specialties are finding that CrossFit makes them better at their sport. Even the best athletes have chinks in their armor that can be improved with CrossFit. These include members of the New Zealand All Blacks, Olympic skiers, the Florida Marlins, world class ice dancers, a multitude of MMA fighters, and individuals from a wide variety of sport ranging from Olympic swimmers, shooters, archers, rowers, and wrestlers to professional golf, basketball and football players. We believe that sports specific training should focus on skills specific to the sport. Our expertise is in building the foundation, we leave the skills training to people more expert in those areas. With that in mind, we do train teams, and we can teach sports coaches how to integrate CrossFit training into their practice sessions. Email us at

Sometimes we allow people to skip some or all of the Fundamentals Course. These are folks who are already proficient in the Olympic lifts: Snatch and Clean & Jerk, in body weight gymnastic stuff like pull-ups, dips, push-ups, handstands, etc, have a reasonable base of cardio-respiratory endurance, and who have no mobility/flexibility restrictions that need correction. Many D1 college and high school athletic programs provide exposure to cut-down variations of the Olympic lifts: Power Cleans and Power Snatches. We teach the full versions: Squat Clean & Jerk, and Squat Snatch, just like you see at the Olympic Games. Our experience is that many great athletes with exposure to the baby versions of the O-lifts have not been taught correctly. Unfortunately, we’ve also found that people coming from other CrossFit gyms are not always ready for our group sessions without going through some one on one training. So, no one gets a pass straight into the group sessions without an evaluation.

This is a free 1 on 1 session lasting approximately one hour. To schedule an appointment for a Skill Evaluation, please fill out the form to the right, and add a comment to say you want the Skill Evaluation.

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