Programs

What We Offer


“CrossFit is a core strength and conditioning program that is based on constantly varied functional movements executed at a high intensity. The program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. CrossFit enhances an individual’s competency at all physical tasks, not just specific sports.

CrossFit is designed for universal scale-ability making it the perfect application for any committed individual regardless of experience. The needs of Olympic athletes and our grandparents differ by degree not kind. We use the same routines for elderly individuals with heart disease and elite college athletes. We scale the load and intensity; we do NOT change the program.

CrossFit programming is a deliberate attempt to optimize physical competence in each of ten recognized fitness domains; Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Combining the CrossFit training mentality with a proper diet is our overall goal. The “CrossFit Pyramid” starts with a foundation built on nutrition, followed by Metabolic Conditioning, Gymnastics, Weightlifting and Sports. All of these support the ten fitness domains.

CrossFit has been called the “Sport of Fitness” because it re-introduces personal athletic achievement and performance to training. The mindset at the start of each workout is to be stronger, move faster, more efficiently and with better form than ever. This is why even after years of CrossFit style training, scores and times in workouts continue to improve and athletes continue to progress. It is hard, fun, exciting, challenging and will push you to be your absolute best!”

– Courtesy of CrossFit Inc.




While Classic CrossFit classes do provide members with the opportunity to improve their cardiovascular fitness, some individuals are looking for longer, more endurance based workouts. CrossFit Sugar Grove provides this service through regular Friday endurance class options, and its “CrossFit Sugar Grove Endurance Club”.

Our facility is unique in comparison to most CrossFit gyms as we have 2 separate spaces with an over sized opening between the two spaces.  This enables us to hold multiple classes in session at one time without interference with each other.  We are able to provide our Classic CrossFit and still allow others to work on their Endurance at the same time in the other space.  Both spaces are fully equipped with everything needed to support any class style or program.

On Fridays, there are two WODs available during class times. One is the regular Classic CrossFit class while the other is endurance based. It may include the rower, running, Air Dyne bike and/or body weight movements. The duration is longer than our typical WOD and lasts through the majority of the hour.

Our CrossFit Sugar Grove Endurance Club is based on cycles. Each cycle may be a few weeks, or possibly a few months. Members of the Endurance Club are given several workouts a week for homework, both of which will work towards a goal. An example would be preparing for a 5K running race. We would post several running workouts for you to accomplish throughout the week. By the end of the cycle, you would be ready for your 5K!

Within the CrossFit Sugar Grove Endurance Club we are fortunate enough to receive guidance from a Road Runners Club of America – RRCA Certified Running Coach.  Our running coach leads a local marathon training group, but she also provides guidance on all distance runs!




Power Lifting is a program designed to improve strength in your squat, press, bench and dead-lift.  This programming is for athletes looking to improve performance in the power lifting area.  The program is offered as part of a “CrossFit Sugar Grove Barbell Club”.

Our power lifting program is modeled after several proven power lifting programs. We set you up with everything you need and help guide you through each cycle.

Our facility is unique in comparison to most CrossFit gyms as we have 2 separate spaces with an over sized opening between the two spaces.  This enables us to hold multiple classes in session at one time without interference with each other.  We are able to provide our Classic CrossFit and still allow others to work on their power lifting program at the same time in the other space.  Both spaces are fully equipped with everything needed to support any class style or program.



CrossFit Competition programming is designed to prepare athletes for high levels of CrossFit competitions.  It is designed for people who already have a moderate level of ability (can do most, if not all, of the Classic CrossFit gym programming at the Performance/Scale Up level).  This programming is for athletes looking to improve performance in the open, regionals, or local competitions.




Both CrossFit Kids (ages 3-12) and CrossFit Teens (ages 13-18) programs are available at CrossFit Sugar Grove.

Our facility is unique in comparison to most CrossFit gyms as we have 2 separate spaces enabling us to hold multiple classes in session at one time without interference with each other.   We are able to provide CrossFit Kids and CrossFit Teens classes at the same time as our Classic CrossFit class for adults.  Both spaces are fully equipped with everything needed to support any style of class.  For those concerned adults don’t worry about checking in.  There is an over sized opening between each space so our parents can keep an eye on their kids or just watch to enjoy the view of their kids staying active.   Many of our adults actually work out at the same time as their kids which makes it easier for the whole family to stay fit!

“CrossFit Youth programs are a method for teaching CrossFit to children ages 3-12 (Kids) and 13-18 (Teens) based on the principle of Mechanics, Consistency and then Intensity.

CrossFit Youth emphasizes good movement throughout childhood and adolescence.  Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids.  Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Youth is meant to be BIG fun for all ages.  Broad-Inclusive-General fun.  Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children.  Further, the needs of second graders and high-school athletes differ by degree and not kind; the program is scale-able for any age or experience level and accounts for the varied maturation status one can find in a class full of kids.  CrossFit Youth is designed to give youths an opportunity to be physically fit and physically active throughout their lives.”

– Courtesy of CrossFit Kids Inc.




Olympic lifting is a sport that is part of modern day Olympics.  The two barbell lifts included in Olympic lifting are the snatch and the Clean & Jerk.  These two lifts bring speed, power, coordination, agility, accuracy & balance to strength training.




CrossFit Sugar Grove has a Pn1 Nutrition Certified Coach on staff!

Precision Nutrition teaches us to coach by listening to our clients’ needs and what they want to accomplish, learning how they live, discovering what’s really important to them, and working together to create the right nutrition and exercise approach based on their goals and lifestyle. We then coach them through the process, helping with the inevitable roadblocks along the way to success.

Whether you are trying to lose a few pounds to be more comfortable in your skin, or are an elite athlete that needs to prepare for a competition, we have an approach that fits YOU.




Our striking class is based after Krav Maga, which is a military self-defense and fighting system known for its focus on real-world situations and its extreme efficiency.  The class teaches participants how to  increase overall fitness, core strength, rotational speed and power by incorporating striking and kicking drills into CrossFit workouts.


CrossfitSugarGrovePrograms We Offer