Different athletes have different fitness needs. CrossFit SoNo offers two types of classes: traditional CrossFit classes and Specialized classes. The CrossFit classes are segmented by level and experience: Beginner, CrossFit WOD, and Performance. The Specialized classes are segmented by fitness goals, i.e., cardiovascular conditioning/general fitness and power/explosiveness. 

Crossfit Classes


Level: New members

Goal: CrossFit preparedness

Beginner classes are created to safely introduce new members to the fundamental movements and exercises of CrossFit. The program will give you a strong foundation and prepare you to step up to the next level.

Crossfit WOD

Level: All levels

Goal: High level fitness, general strength & conditioning, and mobility

The CrossFit WOD is the CrossFit standard. The workouts are constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. 

Specialized Classes


Level: All levels

Goal: Functional strength training and cardiovascular conditioning

SonoShred is an innovative new class that combines the benefits of functional strength training with cardiovascular exercise. Classes are divided into two parts: strength component and cardiovascular component. First, after a brief warm-up, each class will begin with 20-30 minutes of strength training utilizing free weights, medicine balls, resistance bands, and other functional training equipment. Next, the class adds 20-30 minutes of high-intensity cardiovascular training with air bikes, rowers, and other cardio implements. 


Level: All levels

Goal: Improve ROM (Range-of-Motion)

ROMWOD (Range-of-Motion Workout of the Day) is designed to address the number one limiting factor of all athletes: range of motion. But range of motion is not an issue that is present only in the gym. Range of motion limits everyone, and whether you are trying to get into better positioning in your overhead squat or you just want to sit on the floor to play with your children, ROMWOD is the answer that your body needs to open and free your joints.

ROMWOD is not just a “yoga” class. One of the most important differences between ROMWOD and “yoga” is our focus on maintaining strength while increasing range of motion. As an athlete using ROMWOD you will not sacrifice power for flexibility. ROMWOD does not train you to be more flexible. It trains your joints to open and it strengthens your joints at the same time.


Level: All levels

Goal: Light strength training, cardiovascular conditioning, and mobility

SoNoX is a highly structured, cardio-focused training program that will jumpstart your cardiovascular engine, build a solid foundation of strength, and burn lots and lots of calories. SoNoX classes incorporate kettlebells, dumbbells, battling ropes, box jumps, rowers, air bikes and many other heart-pumping movements to help you meet your fitness goals. 

No heavy lifts, no barbells, and no complex gymnastics movements.


Level: Advanced

Goal: Elite strength & conditioning

Ready to take your training to an elite level? This advanced class is for experienced CrossFit athletes that want to push their training up another notch. The class is a 60-minute workout consisting of longer metcons, more gymnastics, and olympic lifting.

Other Services


Goal: To supplement your workouts with proper nutrition

Athletic performance depends upon proper nutrition. All areas of fitness build upon it. Without quality foods, eaten in appropriate quantities, no athlete can achieve his or her full potential.


Goal: To repair your muscles post-workout and improve performance

Massage is a popular treatment choice of athletes, coaches, and sports physical therapists. Massage therapy acts to improve performance, reduce pain, prevent injury, and shorten recovery time. Massage is used to speed recovery following heavy single workouts, competitions, or during high-intensity cycles. Massage also plays a part in the prevention of injury, especially those that might arise due to overuse and overload.