CrossFit is a precise combination of exercise and nutrition that has been proven to increase fitness and health for people of all ages and abilities. CrossFit is founded on the first scientifically rigorous definition of fitness: The program produces observable results that can be measured and replicated.

Yes. Everyone can do CrossFit regardless of age, injuries and current fitness levels. The program is modified for each person to help him or her safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout.

No matter what your current fitness level is, you can start CrossFit. Every workout is infinitely scalable, and designed to help you succeed, improve your fitness, and move you toward your goals.

Yes. CrossFit training is very safe, and sitting on your couch is actually incredibly dangerous. In CrossFit boxes, credentialed trainers provide precise instructions and coaching to help people move safely and efficiently, helping people avoid all the diseases that come from inactivity, obesity and poor nutrition.

CrossFit improves general physical preparedness (GPP). We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. CrossFit was developed to enhance an individual’s competency at all physical tasks. People who do CrossFit are prepared for all challenges, whether they come in the gym, on a playing field or as part of daily life.

CrossFit holds a uniquely elegant solution to the greatest problem facing the world today: chronic disease. The CrossFit program—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—can give you a pass on chronic disease. If you are not sick, know that fitness provides a great margin of protection against the ravages of time and disease. Fitness is and should be “super-wellness.” To improve or preserve your health, do CrossFit.

CrossFit Full Armor was founded to create a fitness community where individuals can strengthen their bodies, sharpen their minds, and grow in faith. Rooted in the belief that true health encompasses body, soul, and spirit, our mission is to inspire and equip people to honor God through fitness, foster meaningful connections, and achieve their personal best in a supportive, Christ-centered environment.

Yes, we work with absolutely anyone no matter your age, ability or current fitness level. Everything we do can be modified so whether you are a professional athlete or have never worked out before we are here to help you.

At CrossFit Full Armor we not only look at the details of training, nutrition, recovery and lifestyle but use quarterly individual goals, community and friendly competition to give you that extra push.

Our CrossFit classes are $200/a month. We also have a variety of packages for personal training. These packages range from $50 up to $95 a session. Contact us for more details and we’ll be happy to discuss all your options.

You can fill out the inquiry form on our contact page or email us at crossfitfullarmor@gmail.com. We’ll get back to you within 24hrs.

Complete fitness: We not only help you become more well-rounded but also guide you toward specific goals. We do this by providing you with a training plan that includes thorough warm up, GPP (General Physical Preparedness), accessory training, SPP (Specific Physical Preparedness), cool downs, measurables, nutritional strategies, sleep/recovery guidance, assistance in understanding why you train and within all this developing a solid coach/athlete relationship.

We listed out our fitness/goal training standards (see CrossFit page) The motivation for all standards is to be as fit as possible while obtaining personal goals/improvements.

Faith centered: God is the only reason CrossFit Full Armor exists, and we will use this platform however he wants us to spread the gospel and tell others about his son Jesus.

Growth: We provide numerous opportunities for growth, both in fitness and community. Our daily class workouts are designed to challenge and inspire, supported by a welcoming community that boosts motivation, effort, and accountability. Quarterly community competitions offer a chance to test your progress, push your limits, and create lasting memories. Additionally, we focus on personalized growth by setting quarterly goals at the end of each class, helping you stay on track and achieve measurable results. Each step of the way you are guided by expert coaches ensuring good movement, appropriate scaling options and proper guidance. These are just a few of the ways we help you grow stronger every day.

These workouts are our recommendation of what to do each day. These workouts are meant to be the base level of fitness for everyone whether you are a professional athlete or new to training. Everything can be modified. The differences in training come from the SPP (Specific Physical Preparedness). Which is where skills of sport or goals are incorporated.

CrossFit Full Armor Workouts

Here is an outlined guide based on nutritional principles that will get your started.

Full Armor Nutrition

Electrolytes (Sodium, magnesium, potassium calcium): Himalayan salt prior to workouts.

Carbohydrates: Easy digestible foods such as bananas or other fruits are good pre-workout

Water: If you workout in the morning you should have at least 25-30 ounces of water consumed. If training mid day 50% of your daily goal intake and 75% if training in the evening.

BCAAs: Branch chain amino acids can reduce muscle fatigue, improve muscle recovery and enhance muscle repair. This can be consumed in the form of easily digestible protein such as eggs or Greek yogurt. BCAA supplements are also options. Experiment with how your body responds to these prior to workouts.

Metabolic flexibility: Some days you want to train fasted, some days you want something in your system. However most high intensity sessions you want something in your system. The variety keeps you metabolically flexible. If your competing be sure to be hydrated and have electrolytes, carbohydrates and BCAA’s in your system.

If your workout or competition is less than 40 minutes you will be good to go without anything if you are well hydrated and have good electrolyte levels going in. Having water and electrolytes as needed is recommended.

If your workout or competition lasts longer than 40 minutes look to have electrolytes, water and easily digestible carbohydrates/BCAA’s (water and gel packs are best) every 20-30 minutes for sustained events such as a marathon or at halftime/breaks in sports such as football, basketball, soccer, etc... Always have water and electrolytes on hand as needed.

Most post workout meals should contain high amounts of protein and some carbohydrates to help muscles recover and replenish glycogen stores. Some good post workout snacks to have on hand are Greek yogurt and/or eggs for protein and some fruit for carbohydrates

On occasion you should fast after a workout to increase HGH (Human Growth Hormone).

Post competition make sure to replenish

You should take supplements based off of what your body needs instead of justing taking a multi-vitamin. Here’s a quick guide to help you check and see what you are missing, Vitamin and Mineral List. Even when eating healthy the following three tend to be the most difficult to get in through modern diets, fish oil, vitamin D and magnesium.

For optimal performance/health 5 days a week with no more than 3 days of training in a row. Look to have at least one rest day per week, ideally two. These rest days can also act as active recovery days where you can work on mobility, skills and aerobic endurance.

To build muscle keep the following in mind and your body will have no choice but to adapt to what your doing.

• Lift heavy at least once a week most weeks

• Go to failure in reps or load

• Build up to moderate-high skill gymnastics such as handstand push ups, handstand walks, muscles ups, L-sits, etc…

• Rest 2 days a week

• Sleep at least 8 hours a night

• Eat your goal body weight in grams of protein each day

• Consume at least 67% of your current weight in water each day

• Eat more greens, especially spinach

The foundation to a healthy weight starts with drinking enough water (at least 67% of your body weight in ounces) and eating solely meat/fish, vegetables, fruits and nuts/seeds. Dairy, grains and legumes can be incorporated but kept at a minimum. Also an occasional fast or regular intermittent fasts can be beneficial to weight loss.

In terms of training stay on a good GPP (General Physical Preparedness) program to keep you healthy, see our CrossFit page for details of what a program like this should look like. In terms of SPP (Specific Physical Preparedness) you would do a little more cardiovascular work to lean out. If you just did a bunch of say running without a good GPP foundation you would lose too much bone density and other important health factors. The chances for injury also go way up.

Sleep and stress also play a factor so getting at least 8 hours of sleep and waking up at about the same time each day is helpful. Keeping emotional stress down by eating less added sugar and processed foods will result in less fat storage as well.

The short answer is anytime where you can be the most consistent. Morning workouts give you more of an opportunity for fat loss since it’s easier to be in a fasted state for some of these workouts. Your brain is also coming off a rested state so you will have high levels of concentration. Afternoon 4-6pm is the best time for performance as your internal body temperature and blood flow will be naturally higher.

Majority of your workouts should’t go past 45 minutes as this is the cut off for high intensity. If you are training for something specific such as a marathon, your going to have to incorporate some longer sessions do to the greater time demand of the competition.

A warm up should include the following

• Breathing practice

• Pandiculation (lengthening/contracting the muscles in some capacity)

• Muscle, joint, tendon and ligament range of motion

• Functional movement patterns (hinge, squat, lunge, gait, rotation, push and pull)

• Increasing the heart rate/core body temperature

• Practice of movements to come in the workout

A cool down should start with some form of active recovery such as an easy jog, row, bike, etc… This should be followed with long static stretches and/or self myofascial release, such as foam rolling.

You should do both for good health as well as sports performance. Lifting weights and cardiovascular training are both foundational pieces of all GPP (General Physical Preparedness) programs. What you do more of depends on your personal goals or sport demands.

Variety is the right word to answer this question. Some times you should strength train before cardio, some days you should do cardio first and some days you should blend the two together. This variety gives the body exposure to many different forms of stimuluses, better preparing you for anything life or sport throws at you.

Rest days should be after every 2nd-3rd day of training. We like to go off of a training cycle that consists of Monday-Wednesday training, Thursday rest/aerobic conditioning, Friday-Saturday training, Sunday rest. The thing you want to keep in mind is that after three intense training days your brain/body are going to be pretty taxed and need rest in order to receive full benefit from previous training sessions.

Good levels of fitness help you deal with illness, injury, stress and difficult things in life. Your brain and body are just better equipped since fitness requires you to put yourself through stressors on a regular basis to promote adaptation. Fitness isn’t just important for health but performance as well. All athletes regardless of the sport need the same base level of fitness.

Consistency is one of the biggest factors in achieving good levels of fitness. Below are some of the things to keep in mind to keep you going.

• Find training partners or a class to regularly attend

• Have a competition or upcoming test on your calendar.

• Have a good reason behind why you train

• Block of the days and times you're training in the week on your calendar

Some days you will feel ready to train and some days you wont. When you feel unmotivated keep the following in mind

• Did you sleep well?

• How is nutrition?

• Are you going through any emotional stress?

• Are you idolizing training or other things in your life?

• Are you training for self or for the glory of God?

Remember all joy and good things come from God. Put God first in your fitness journey and he will direct your path.

Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.

-James 1:17

Below are some of the best recovery practices for sore muscles

• Having adequate protein, water and nutrients in your diet

• Getting enough sleep: 7-9 hours

• Static stretching

• Self myfascial release (foam roll, theragun, etc…)

• Ice bath

• Compression sleeves or wraps

For maximal strength and neurological benefit use as much weight as you can for the prescribed reps where you can keep good form but also be challenged.

Everyone should start out with meats/seafood, vegetables, fruits, and nuts/seeds, with the exception of any underlying allergies or condition. Based on your current lifestyle, body type, intolerances and goals we can evaluate what dairy, grains and/or legumes to incorporate, how much protein and water you need daily, what times a day you should eat and if any supplements are needed.

This depends on how the following 4 factors go

• Sleep

• Nutrition

• Training

• Stress

If you are getting good quality and enough sleep, eating/drinking well, training hard (5x a week) and emotional stress is low then you can expect to see results within the first two weeks.

At the core they are both exactly the same which is GPP (General Physical Preparedness). The only difference between the two is what we call SPP (Specific Physical Preparedness). This is the extra training for personal goals or sports performance that involves particular skills or physical demands of a sport.

I like to say yes for all sports but would like to follow that up with saying it’s much more difficult to go pro in a sport that relies heavily on genetics compared to skill. For example, track is a sport that relies heavily on genetics, most 100m sprinters look very similar. However, soccer relies more on skill which is why you see a wide variety of shapes and sizes in the sport. You can train to become faster but it’s much more difficult to promote that organic change in the body if you're not naturally fast. While compared to skill training which is neurological and can be developed through consistent practice.

When selecting the right sport for you consider the following.

• Are you genetically built for the sport?

• Consider your personality, introverted vs extroverted and temperament

• How good are you at the skills untrained?

• The most important factor: Do you enjoy the sport?