What Is CrossFit? Let me tell you about CrossFit…

CrossFit is defined as “constantly varied, functional movements, executed at a high intensity.” What does this really mean? At CrossFit Lay It Down, we want to improve your everyday functional movements (i.e. sitting down, standing up, picking items off the ground, putting items on a top shelf, pushing or pulling a heavy object across the floor, walking up or down steps, cutting the grass, swimming, biking, etc.). This is a broad range of movements that come from your everyday activities.

“Functional Movements” means how you use these movements in your day to day activities. In each workout, you perform a variety of these movements in constantly changing patterns. This is what we mean by “Constantly Varied” since you will only repeat workouts every few months, not every day like other fitness programs. The beauty of CrossFit lies in the simple yet effective approach of high intensity. In order to satisfy the “High Intensity” component, some of our workouts are preformed based on a set time or a set number of rounds completed, which allows you to push yourself (based on your current fitness level) daily to create noticeable improvements.

CrossFit Experience Levels

Schedule your FREE Intro Session and to discuss which one of our CrossFit Lay It Down Programs is right for you.


(< 6 months of recent CF experience)

Must participate in our CrossFit Foundations Course before joining our Experienced CrossFit classes.


(> 6 months of recent CF experience or completed CF LID Foundations Course)

Current CrossFit Membership Dues include Unlimited CrossFit Classes (includes Full Access to ALL LID Group Fitness Classes (excludes Yoga-Pilates)).

*Before joining any of our Experienced CrossFit classes, you must be able to demonstrate certain randomly-chosen movements.

Fitness Pyramid

CrossFit Resources

The Nine Functional Movements of CrossFit

CrossFit 9 Functional Movements
CrossFit Level 1 Training Session on CF 9 Functional Movements
Technique Part 1 by Greg Glassman
Coach Burgener Explains the Burgener Warm-Up