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Home: CrossFit MF

Programs

What we offer

Group CrossFit classes are where the magic happens, but we've got options and open gym time throughout the day to fit everyone's schedule. CrossFit classes, Open Gym, CrossFit Kids, Engine conditioning, a free Sweaty Saturday community class, personal training, and nutrition coaching are all offered at MF.
A full class working across the main floor under the Misfit mural, one member mid push-up up front

Our bread and butter

CrossFit Classes

Done consistently, CrossFit classes are the single best hour you can spend on your health. You'll start with a whiteboard briefing and coach-led warm-up, move into the workout of the day, then cool-down and commiserate with your friends. Every workout is infinitely scalable, meaning first-timers and lifelong athletes train side by side by simply modifying weights, movement complexity, and reps. You'll also hit ongoing strength cycles and weekly accessory work programmed right into class.

7 class times per day Monday–Friday, plus Saturdays at 7:00 AM to fit your schedule.

A Misfit member putting in solo work at the dumbbell rack

Self-directed training

Open Gym

Weekdays from 10:00 AM to 3:30 PM (plus Sunday late morning), the floor is yours. Work your lifts, chip away at a skill, or make up a WOD. Headphones are fine in open gym, just not in class.

Mon–Fri 10:00 AM–3:30 PM · Sun 10:30–11:30 AM

A coach in a cap smiling with three young children holding small dumbbells on the gym floor

Build healthy habits early

CrossFit Kids

Kids learn to squat, lift, jump, and climb with the same standard we hold adults to: do it right first. It looks like play, because it should. Reach out to us if you're interested in getting started with our Kids classes!

Sunday 8:30–9:15 AM

Five Misfit members rowing in a line on Concept2 ergs in the sunny parking lot outside the gym

Build your motor

Engine

Engine is where you build the aerobic base underneath your fitness: rowing, biking, running, and cyclical work at sustainable intensities. Lighter weights and lower skills means more heavy breathing, and more breathing means more fitness. Your future self will thank you.

Sunday 9:30–10:30 AM

Misfit members running out of the gym bay door together at a community event

Free, every week

Sweaty Saturday

Free

The easiest possible way to try us out. Every Saturday at 8:30 AM we run a free community workout for all-levels regardless of experience. Bring a friend, bring a water bottle, and see what working out AND having fun feels like. No sales pitch. Just a workout with good vibes and great people.

Saturday 8:30 AM

A coach with a clipboard leaning in to talk to a member mid-effort on the rower

One-on-one coaching

Personal Training

Sometimes you need a session that's entirely about you: a movement that's giving you grief, a return from injury, a goal with a date on it, or simply the desire to be in a 1-on-1 setting. 30, 45, or 60 minute sessions available. Email us and we'll set up a session or talk through your goals.

By appointment

Email info@crossfitmf.com to get started.

Simple whole foods laid out for meal preparation

The other 23 hours

Nutrition Coaching

You cannot exercise away a bad diet. We'll help you figure out your caloric needs and macros, get you tracking real food without obsessing, and run at least one nutrition challenge a year to keep the community honest. Eat real food. Protein is king. We'll show you what that means for you.

Ongoing: ask a coach or email us

Email info@crossfitmf.com to get started.

Beyond the workout

Taking it outside the gym

Every program above is one hour of your day, but understand CrossFit is not just a 1-hour fitness class. It's a lifestyle you adopt to maximize your healthspan. You can't exercise away a bad diet, and the hour you spend here only works if the other 23 back it up. The prescription is simple. Not easy, simple:

  • Eat real food

    Meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Shop the perimeter of the grocery store.

  • Protein is king

    30–40 grams with every meal, aiming for about 1 gram per pound of bodyweight.

  • Walk

    7,000+ steps a day. The cheapest fitness money can't buy.

  • Sleep

    7.5–9 hours a night. Recovery is where the progress actually happens, and so many metabolic processes are improved with consistent, quality sleep.

  • Hydrate

    Your bodyweight in ounces of water, every day. After all, you're made of at least 60% water.

Want help putting it into practice?Learn about nutrition coaching

Not sure where to start?

All roads start with coming in for a consultation or trial class. If you're interested in joining, your first class is free. We'll point you at the right program from there.