Begin Here

First things first - the only way to begin your training at CrossFit Dumbo is with an INTRO session. These are by appointment only - call us to schedule at (347)227-7725.

Our INTRO session is a complimentary one-on-one training session during which you'll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself. It is by appointment only. It's purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience.
PERSONAL TRAINING - If you're interested in a more personalized approach and want more information about one-on-one personal training, continue reading below.

You Can Do This From Home...

If you want to try our workouts on for yourself, you can start immediately. Go back to our home page and check out our daily Workouts. These will give you a good example of the style of our training and classes. However, be forewarned, these workouts were designed for elite athletes and are very difficult – we have a few suggestions for getting started.

1. Learn the movements – many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.

2. Start easy! Get through the workout. Modify it any way you need to - split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.

3. Make the WOD a habit. Three days on, one day off; or Five days on, two off. Consistency is the key, not so much intensity at first. Be consistent.

4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!

If you run in to difficulties on your own, want to get personal or group instruction, or want to simply learn more, we we suggest the following resources:

- SCHEDULE an INTRO. Call us at (347)227-7725.

- Read "How to start".

- Download a free copy of the CrossFit Journal entitled What is Fitness?

- Download a free copy of CrossFit Foundations

- Browse the web site for gobs of information, especially on the message board.

Personal Training & Consulting

Working one-on-one with a coach is a great choice when addressing things about your health and fitness that are unique and personal. Our job is to help facilitate your listening, thinking, learning, being aware and being responsible. We guide and steer you on a course, and are there to help you maintain your heading when sometimes life throws you curve balls. We also make it clear from the start of our relationship that YOU are ultimately responsible for your results. YOU have the power to have whatever body, fitness, health, and vitality you want! Our instruction focuses on movement techniques and skills, physical conditioning, and the development of healthy workout, eating habits, and self-discipline, so that after a period of time, you’ve got the, experience and confidence to do it on your own.

We also work with small to medium sized business/sales teams whose performance at work is dependent on their health, vitality, energy level, motivation, stamina, and drive.


1. Fitness

2. Nutrition

3. Re-Conditioning

4. Motivation / Accountability

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