Is CrossFit the right “routine” for me?
Most Certainly!! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to YOU!  The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in your average “weekend warrior” or even one’s grandmother.  Of course, we can’t load many of you or even your grandmothers with the same squatting weight that we’d assign an Olympic skier or a football player, but they both need to squat! In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential, yet rarely taught to any except to the most advanced of athletes. This needs to change as all individuals need to learn this.  Through thorough coaching and incremental load assignment, Lahaina CrossFit (LCF) has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments. ALL WODS (Workout of the Day) can be scaled/tailored to YOUR current fitness level. (Don't like to use a barbell? Barbell not your thing? No problem, our UNLOADED or No Barbell WOD will be great for you as well)

Do I need to be in shape before I come to LCF?
We hear this used more as an excuse to get out of coming to LCF more than anything else. If you can walk and move, you are ready to come to LCF!  We will tailor and adjust EACH and EVERY workout to your current fitness abilities. We want this to be a life-long endeavor for you and will strive to make this fun, accomplishable, and safe. As mentioned above ALL LCF workouts can be scaled and tailored to YOUR current fitness level!

Do I workout on my own or do I have a trainer?
CrossFit is all about group training. That’s where the fun, competiveness, and camaraderie come from. Each class is led by a trained and certified Coach. A typical class will consist of a warm-up, a skill session, explanation of the WOD (Workout of the Day), examples and instruction of the movements, and the actual workout. At LCF, we also like to add a few bonus moves at the end if you have the energy to take them on.  We also offer Personal Training, if you prefer to have 1-on-1 training.


I’ve never worked out like this before, will I be lost?
Some of the movements can be complex, and like anything new, will take time to master. We will start by teaching you the basics, demonstrating the proper form, and then slowly increasing the intensity as your body adjusts to new movements and weight. You will be surprised how quickly you can go from doing modified variations of the exercises to the fully prescribed. It’s an exciting goal and accomplishment, as any CrossFitter will attest to!

What If I just want to be healthy but not an “athlete”?
You’re in luck! CrossFit is still without a doubt for you! We hear this often, but the truth is that fitness, wellness, and pathology (sickness) are measures of the same entity, YOUR HEALTH. There are a multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include, but are not limited to, blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength. It seems as though all of the body functions that can go awry have states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. LCF's opinion is that fitness and health are the same thing. It is also interesting to notice that the health professional maintains your health with drugs and surgery each with potentially undesirable side effect whereas the CrossFit Coach typically achieves a superior result always with “side benefit” vs. side effect.

What are some of the exercises I might do with CrossFit?
Running, sprinting, and rowing.  The clean & jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, burpees, presses to handstand, muscle-ups, sit-ups, scales, and holds. LCF makes regular use the outside, running tracks, rowing machines, Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump ropes. There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools and drills.  Remember Rocky IV when he is training for the Russian?  Rocky didn’t use machines. He did unconventional, yet effective, exercises and used all sorts of tools.  We all know who won that fight too, don’t we?  There isn’t anything that is off limits….you never know what to expect with LCF except for an effective workout that will have you constantly coming back for more! You WILL become ADDICTED to how a LCF workout makes you sweat and feel!



Just what is a “core strength and conditioning” program that CrossFit provides?
CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a core strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body – the extension and flexion of the hips, and extension, flexion, and rotation of the torso or trunk. Running, jumping, punching and throwing all originate at the core. At LCF our goal is to develop our Fit Body clients from the inside out – from core to extremity. That is also how good functional movements recruit muscle, from the core to the extremities.

What should I eat?
SIMPLE!  Garden vegetables (“put a color on your plate”), especially greens, some fruit, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. When shopping keep your grocery cart to the perimeter of the store while avoiding the aisles. Food is perishable. The stuff with long shelf life is not food, and far from what your body needs to be healthy.  Also see our nutrition page for more detailed information to help you on your way!