The overarching mission of CFN is to provide the community with the best system to get fit and healthy. We believe that everyone interested in fitness needs a certain level of general physical preparation. This means that we get people strong and fast, but we also help develop endurance and flexibility as well. We do not specialize in one area of fitness, but instead seek to develop all the attributes our bodies are capable of. We feel this creates a more complete approach and helps people reach the best version of themselves.

This is a common term in CrossFit that stands for “Workout of the Day”.

Functional fitness is a full body workout. The core, the glutes, the back and the legs. If you do the program consistently you will hit every major muscle group. Some of our members have imbalances, old injuries, or very specific goals. In these cases, we will often prescribe additional work for specific muscles. At CFN we have a whole space dedicated to open gym work and we encourage students to use this space for their extra work.

People new to CFN are required to attend our Foundations course. This a beginner course where we teach students the most common movements performed in class and ensure that everyone is moving safely in class. When you come in for this class, you, the coach and all the other students will meet up to get acquainted and discuss the day. After that we’ll do a general warm-up and then spend the majority of the class learning the movements most commonly seen in CFN classes. Typically, we focus on barbell movements in these classes since these exercises tend to be more complex and potentially dangerous for someone inexperienced. These barbell movements are taught with PVC pipes so no one has to be concerned about using weights on their first day. At the end of each foundations class you will do a brief workout and then cool down.

CFN seeks to create highly functioning, well rounded individuals. Programming is diverse and comprehensive and because of this, the program has a way of revealing one’s weaknesses. In the process, the program will develop these problem areas. If someone walks in and is immobile and unable to get into basic positions, then functional fitness will improve this. Likewise, if someone is weaker and/or slower, then these attributes will be developed. We believe this will shape a body that looks fit and functional and it will create a standard of health that is far above what machine-based exercise can provide.

Morning and afternoon classes are typically 6-8 people per class and night classes are typically 12-15 per class. However, we always try to provide a 2nd coach for our busier hours in order to ensure a good student to coach ratio.

All you need is comfortable clothing and shoes. However, you may also bring a water bottle, a towel, and any other lifting accessory that you desire (weightlifting belt, gymnastic grips, etc.)

No. All you need to participate is a membership, compliance with our rules, and a desire to work hard.

Absolutely, this is the benefit of coming to us. Our coaches are expertly trained and very eager to help people improve their form. Furthermore, our classes do not have students frantically running from station to station for an hour. We have enough time in class to give individuals the time and care that they need.

It is very possible to develop high levels of strength without the huge muscles we typically see on bodybuilders. Building large muscles is not our chief priority and furthermore, most women would have to eat an extremely large amount of food and/or take steroids in order to develop large amounts of muscle mass.

Each class is 1 hour long.

Yes. We understand that everyone who walks through our door is starting at their own unique level. Our goal is to provide each individual with just enough work to see improvements, but not so much that we see injury. Many people come to us out of shape and we know this can be intimidating. However, we love working with beginners. It’s our passion to get people fit and we’re grateful for every opportunity that comes our way.

Yes. In addition to everything that was stated above, we provide comprehensive training in the movements we perform in class so even inexperienced students will be able to participate. All that is required is patience and hard work; we’ll take care of the rest.

If your goal is to lose body fat then absolutely. People who are eating correctly and doing functional fitness classes will typically see large amounts of fat loss.

We have trained people as young as 4 and as old as 70. We’ve trained people who are paralyzed from the waist down and veterans with prosthetic limbs. We even have a coach who specializes is training women who are working out during and after pregnancy. Some people with severe restrictions will feel more comfortable in a One-on-One setting and we provide personal training for just this reason. However, we are capable of handling a wide variety of needs.

For questions of these needs or any questions at all, please contact the owner at crossfitnassau@gmail.com

This depends on a variety of things. However, we recommend most people come 3-5 days. Furthermore, everyone should listen to their bodies. If you are excessively sore or tired, you should take a rest day or try to do some form of active recovery.  Examples of active recoveries are stretching, massage, and/or yoga.

CFN is more similar to personal training. We provide expert coaching and we tailor the program to your needs. Furthermore, we feel that using free weights and body weight movements and mastering complex movements such as handstands and skipping rope lead to a greater level of fitness. Finally, we think the best fitness programs have built in systems of accountability. At CFN, we check up on our students, we make it fun to come in, and we provide structure to one’s routine.

We believe there are a lot of good things about the typical boot camp class. They utilize high intense interval training and a lot of the movements they do are terrific. However, in our experience boot camps have very little instruction. They lack the complex movements that are essential to development, and classes are typically overcrowded. We feel that boot camps are a step in the right direction but, ultimately, if someone wishes to receive the best fitness program, they need to be doing more than that.