Who we are
We’re people with aspirations and goals just like you. We dread the thought of not being able to do
something because of physical limitations. We’re snowboarders, climbers, spouses, firefighters,
students, parents, mountain bikers, soccer players, swimmers, blah, blah, blah.
We chose CrossFit because we sought the same fitness level that you seek now. It started as an interest
in being able to reach our goals as they relate to sport, but has since far surpassed those boundaries.
Now we seek to improve every aspect of our daily lives through fitness. To be able to perform our
jobs better, to be surrounded by people who will celebrate our first pull up, to have a place to go to blow
off a little steam, to try things that most adults would consider childish (which we consider cool).
You see, CrossFit has added value to our lives and we want you to be a part of that. Everything about
CrossFit is challenging – driving to the gym and ignoring the butterflies in your stomach, willing yourself to
take your intensity to new levels, finishing the Filthy Fifty as prescribed, and trying not to spend all day
checking to see if tomorrow’s WOD has been posted yet. What makes it so fun is the fact that you are
challenging yourself, along with every other person at CrossFit Fully Involved. We share that pain with
each other and somehow it becomes a success story – everyday.
At CFFI, we utilize CrossFit as our primary training method. Constantly varied, functional movements
performed with intensity. We focus on optimizing physical competence in each of 10 recognized fitness
CrossFit is challenging and the results are dramatic… but you have to put in the work. Like anything in
life, you will get out of CrossFit what you put into it. This is not one-size-fits-all training. Each workout will
be scaled to your appropriate level. We will require you to think, to use your brain as well as your
muscles; to learn, to challenge yourself, and to try new things that you never thought you could do.
We will insist that you practice new skills that require you to be focused and present. In return, we commit
to being just as dedicated to your success as you are. We will teach you how to move your body with
proper mechanics, stability, balance, and agility. We will demand you to strive for perfect form and we will
accept nothing less. We do this so that when you’re NOT with us, you can handle anything that may come
your way. Train for the unknown & unknowable. Train for life.
We aspire to provide an environment of safety, camaraderie, fun & inspiration. Everyone is equal, and
the coaching will be direct and to the point. There will be no coddling egos or supporting crazy irrational
behavior. We intend to push you beyond where you want to go; to inspire you to attain goals you
thought were no longer attainable. We know that you will become stronger, faster, & more agile than
you have ever been. Ever. If you do what we tell you to do, you will be the fittest person you know. If your
goals are something else, that's OK, too. As long as you do what you said you were going to do & put
forth your maximum effort, then we’ll get along just fine.
We do not care what you look like. Our training is not about that. It is more about the drive for
excellence and living life to its fullest. It does not matter if you are brown, yellow or white, male or female,
good looking or ugly, fat or skinny, gay or straight, rich or broke ...show us your heart. You won't see
any mirrors in our facility because mirrors serve no athletic purpose. Hockey rinks, basketball courts and
boxing rings don't have them, why would we?
We care what you are made of. It does matter if you’ll leave it all on the gym floor every time you
train …if you will bare your soul with us and not turn away …if, when you are demolished on the ground
after a WOD, you still stand up to cheer for the last guy across the line. We care that you put as much
effort into the skills you hate as you do into the skills you are really good at. Though we will accomplish
phenomenal things here, & though many of the CFFI family will set records in their respective sports,
this is not a gym for elitists. Leave your ego at home. We have no room for it here. Don’t tell us how good
you are. Show us.
Commitment to Virtuosity
Boiled down to its essence, everything mentioned above has been spawned by a commitment to
excellence that borders on virtuosity. What is virtuosity? Here is an open letter to CrossFit trainers written
by our mentor, Coach Greg Glassman, that describes it beautifully. This commitment to excellence will
serve as the guide to all decisions made at CrossFit Fully Involved.
9.7. To get the last three tenths of a point, you must demonstrate "risk, originality, and virtuosity" as
well as make no mistakes in execution of the routine. Risk is simply executing a movement that is
likely to be missed or botched; originality is a movement or combination of movements unique to
the athlete - a move or sequence not seen before. Understandably, novice gymnasts love to
demonstrate risk and originality, for both are dramatic, fun, and awe inspiring - especially among
the athletes themselves, although audiences are less likely to be aware when either is
Virtuosity, though, is a different beast altogether. Virtuosity is defined in Gymnastics as
"performing the common uncommonly well." Unlike risk and originality, virtuosity is elusive,
supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But
more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a
point; it is always the mark of true mastery (and of genius and beauty). There is a compelling
tendency among novices developing any skill or art, whether learning to play the violin, write poetry,
or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more
sophisticated movements, skills, or techniques. This compulsion is the novice's curse - the rush to
originality and risk. The curse of the novice is manifested as excessive adornment, silly creativity,
weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you have
ever had the opportunity to be taught by the very best in any field you have likely been surprised at
how simple, how fundamental, how basic the instruction was. The novice's curse afflicts learner and
Physical training is no different. What will inevitably doom a physical training program and dilute a
coach's efficacy is a lack of commitment to fundamentals. We see this increasingly in both
programming and supervising execution. Rarely now do we see prescribed the short, intense
couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the
mechanics of fundamental movements.
I understand how this occurs. It is natural to want to teach people advanced and fancy movements.
The urge to quickly move away from the basics and toward advanced movements arises out of the
natural desire to entertain your client and impress him with your skills and knowledge. But make no
mistake: it is a sucker's move.
Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where
there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance
of injury, delays advancement and progress, and blunts the client's rate of return on his efforts. In
short, it retards his fitness. If you insist on basics, really insist on them, your clients will immediately
recognize that you are a master trainer. They will not be bored; they will be awed. I promise this.
They will quickly come to recognize the potency of fundamentals. They will also advance in every
measurable way past those not blessed to have a teacher so grounded and committed to basics.
Training will improve, clients will advance faster, and you will appear more experienced and
professional and garner more respect, if you simply recommit to the basics.
There is plenty of time within an hour session to warm up, practice a basic movement or skill or
pursue a new PR or max lift, discuss and critique the athletes' efforts, and then pound out a tight
little couplet or triplet utilizing these skills or just play.
Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to
good programming, but they are seasoning - like salt, pepper, and oregano. They are not main
CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good
enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!
From: Fundamentals, Virtuosity, and Mastery
An Open Letter to CrossFit Trainers
CrossFit Journal August 2005
|8507 PINES BLVD, PEMBROKE PINES, FL 33024