Think you have to “get in shape” before starting CrossFit? Nothing could be further from the truth. The “Elements,” (Foundations) class is required in order to participate in any regularly scheduled CrossFit class. The purpose of the Elements class is to work with a coach to learn proper form and technique, correct terminology all while we assess your individual needs and movement patterns. In this series of classes, you will be introduced to the 9 basic movements and methodology of CrossFit that are needed to participate in our open classes. This is generally a 3 day program but can be extended if you need additional support with the movements to safely move into group classes.


Our Group Coaching is designed to meet the needs of our large and varied community, which includes members of our military forces, full-time moms, lawyers, police officers, fire fighters, business executives, accomplished athletes, and retired grandparents. Regardless of how you earn an income or your current fitness level, you will benefit from the coaching at CrossFit Cold Steel.

Here are just some of the benefits of our group coaching programs:

Supportive Community: 
Group coaching is the perfect solution for the individual looking for a supportive community that shares their desire to be healthier and happier.

Fraction of the Cost of Personal Training
 : Group coaching allows our members to work with a professional coach for a fraction of the investment. All of our members will receive outstanding training. We will monitor your progress and help you achieve your fitness goals.

In our one-hour group sessions, participants will be lead through multiple phases of fitness and recovery:

Skill-based warm-up to prepare the body for the workout, mobility drills to improve and restore joint mobility and function;

Strength Training – programming that includes basic barbell lifts as well as Olympic lifting, and gymnastic movements.

The Workout of the Day – which might be any combination of gymnastics, running, jumping, squatting, kettlebells, Olympic weightlifting, and more;

Post-workout recovery techniques and cool down which will prepare you for the rest of your day and for your next workout.


Olympic weightlifting is comprised of two major lifts; the Snatch and the Clean & Jerk. In the snatch, the athlete lifts the barbell from the ground to overhead in one smooth movement. In the Clean & Jerk, the athlete lifts the barbell from the floor to the shoulder and then overhead in a locked out position. These lifts test for explosive and functional strength, while taking the whole body through it maximum range of motion. During these lifts the body is working as a whole, the body is not separated into parts and pieces. The Olympic lifts are inherently technical, dynamic and fast. Beginners will focus on proper positions before adding weight and speed. Intermediate to advanced lifters will focus on speed and refinement of technique. Athletes must have been passed the mandatory on-ramp.


Through Yoga, CrossFitters can grow stronger physically and mentally, ultimately leading to better performance results, speedier recovery and safer movements. The mobility class is designed to help you improve mechanics and to provide you with the tools to perform basic maintenance on yourself to become a better athlete. In the Mobility portion we will teach you how to recover from intense workouts, achieve better positioning and manage soreness all through foam rolling, self-myofascial release, PNF, trigger point, self- massage, and stretch band work. This specialty course in intended to be supplemental to your regular CrossFit classes. All fitness level welcome.