CrossFit Menace

In Strength We Trust

CrossFit Menace is dedicated to the health, well being and all around superiority of its members and athletes. We further the methodology of CrossFit and maintain a rigorous and dedicated focus

Why CrossFit?


CrossFit is the newest and fastest growing program in sport performance training. The CrossFit curriculum focuses on functional fitness that incorporates everyday movements with different load capacities and time requirements. CrossFit stimulates the body’s metabolic and cardiovascular system to increase heart and overall health.

CrossFit is the ideal program for those who want to experience a fast paced, whole body, sport geared workout designed around simple and functional movements that strengthen and enhance your body. The universal scalability of CrossFit means that anyone, at any skill level, can jump into a class at any time and pick up the movements, the concepts, and the intensity level.

A typical CrossFit class will incorporate mobilization, a cardiovascular warm-up, strength,  a period of interval training with movements designed to maintain an elevated heart rate to extend the benefits of strength training and endurance building. Movements range from walking, squatting, and jumping to weight lifting.

At Menace, our ability to scale the CrossFit workout to your individual needs and abilities means that anyone, at any skill level, can jump into a class and pick up the movements, the concepts, and the intensity.

Based around the Workout of the Day (WOD) developed by our in-house professionals or CrossFit Worldwide, class focuses on the development and improvement of the 10 physical skills that comprise CrossFit:

  • Cardiovascular/Respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
  • Stamina: The ability of body systems to process, deliver, store, and utilize energy.
  • Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility: the ability to maximize the range of motion at a given joint.
  • Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed: The ability to minimize the time cycle of a repeated movement.
  • Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility: The ability to minimize transition time from one movement pattern to another.
  • Balance: The ability to control the placement of the body’s center of gravity in relation to its support base.
  • Accuracy: The ability to control movement in a given direction or at a given intensity.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life in general,  reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We program the same routines for elderly individuals with heart disease as we would cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers/snowboarders, mountain bike riders, Paramedics, Police & FireFighters and housewives have found their best fitness from the same regimen.

 CrossFit defines fitness using 3 standards:

            Development of 10 physical skills widely used by exercise physiologists

            Excellence in performance of athletic tasks

            Harnessing of the energy systems that drive human functio

Training is activity that improves performance through a measurable organic change in the body:  applies to endurance, stamina, strength, and flexibility.  Practice is activity that improves performance through changes in the nervous system:  applies to coordination, agility, balance, and accuracy.  Power and speed are adaptations of both training and practice.

Fitness requires the ability to perform well at all tasks, even unfamiliar ones, and tasks combined in infinitely varying combinations.  The fitness that CrossFit develops is deliberately broad, general, and inclusive.


To Support any quality CrossFit career or regiment, an appropriate diet is essential. Anyone looking to speed their progress to a strong, healthy, amazing looking body, or looking to get to the upper echelon of the Sport of CrossFit is encouraged by Menace Staff to look into the Paleo or Zone Diet/s, or a combination of the two. But these diets are not necessary to participate in, nor excel in CrossFit.

"Never underestimate the social support it takes to make a lifestyle change. "

As far as we are concerned, the best thing about CrossFit is Accountability. No one at your standard gym is going to expect you to show up, or give a damn if you do or don't...unless you're paying a personal trainer, and even they wont care as long as your check clears. WE CARE! At Menace you'll meet a family of like minded CrossFit sociopaths that you'll look forward to seeing everyday, and they'll be equally stoked to see you. You'll love seeing them progress in their sport of fitness, and they'll love seeing you do the same. You'll engage in friendly competition with them every day, and plenty of good natured smack-talk in-between (PLENTY). If you don't show up when you usually do, or when you're expected, your fellow athletes will feel your you will theirs. Expect them to ping you on Facebook...text you, or call you. They want to know why you're not there...why you're not on the Hell-Floor cheering them on through the bountiful suck that we so graciously provide for everyone on the daily. When you're gone, you're missed, and you'll know it. Good luck getting that at "Planet Fitness". 



New To CrossFit? Here is What To Expect at CrossFit Menace on your first day. But Be Warned...Once You Take That First Step, You'll Realize This Will Be No Hobby, This Will Be Your New Lifestyle.




I'm A Female. Is CrossFit Menace for Me Too? You're Damn Right It Is. 




Is The Cost Of CrossFit Worth It Compared To A Traditional/Globo Gym? Actually, Depending on Your Goals, Its Often Cheaper, And You Get So Much More, Including A New Family...For Free. We'll Let The Best Explain It To You.