Farmland Fitness » CrossFit

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CrossFit for Athletic Conditioning

Why do athletes train as they do? Because it works! Our program is based on functional movements that have been around for thousands of years. These movements, like the squat, have survived the test of time for one reason only – they get results. Whether you’re a beginner or have years of experience, functional training that closely parallels real life and sport movements, and that challenges your mind and body works the best – in spite of all the modern technology and machines you see at most gyms today. When we combine this with variation, movements that require skill, balance, accuracy, agility and power, you’ve got our program. Our CrossFit classes draw from gymnastics, weightlifting and cardiovascular training – they will present a workout that challenges you to your core, at whatever your level of experience.

Courtesy of CrossFit, Inc.


  • What should I expect at my first CrossFit workout?

    Your first workout at CrossFit Farmland will be a fun and challenging experience. Each class starts with a dynamic warm-up, then it’s skill training, instruction and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push themselves and encourage others to achieve elite fitness.

    Our community class is designed for universal scalability and anyone can participate. Additionally, we offer different programs and levels of programming for those just starting to get the “feel” for how it all works and to fit your current ability level.

  • Do I need prior experience to take classes?

    No. New members participate in our “Beginners” class and then transition into any scheduled group classes they’d like. The beauty of CrossFit is that all exercises are based on movements that you already do--like squatting, pushing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.
  • Do I have to be in shape to take CrossFit classes?

    No. Seriously, NO! There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Sure, we say that we are “forging elite fitness” and we are, but that’s only because we are using the most effective training program on the planet. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best physical, emotional and psychical shape of your life. Our community is comprised of competitive athletes, former athletes, working professionals, people that had never stepped foot into a gym and people with physical ailments. Allow us to get you into the best shape of your life.
  • Should I warm up and stretch before class?

    We always have a coached group warm-up session before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!
  • Do you recommend training daily?

    No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals--especially if you’re using CrossFit as your conditioning program for a specific sport. 

On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Our specific style of programming is a 2 on, 1 off, 3 on, 1 off prescription. Of course, life (and your work schedule) doesn’t see it that way. At a minimum, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in consistently.
  • What makes CrossFit different than other gyms?

    CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole. 

Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want. 

So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique. 

The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.
  • What can I expect after my first CrossFit workout?

    You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.
  • What are some of the exercises/movements we do?

    CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs. 
They are:

    • Air Squat
    • Front Squat
    • Overhead Squat
    • Shoulder Press
    • Push Press
    • Push Jerk
    • Deadlift
    • Sumo Deadlift High Pull
    • Medicine Ball Clean

    All of these movements are covered in our “Beginners” class to guarantee your comfort in executing them properly and effectively.
 Other movements/exercises include:

    • Pull Ups
    • Push Ups
    • Sit Ups
    • Jump Rope
    • Box Jumps
    • Running/Sprinting
    • Rowing
    • Gymnastic Ring Work
    • Dumbbell Work
    • Kettlebell Swings
    • Wall Balls
    • Static Holds
    • And various others

    While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs. Let us show you how!