Getting Started

Getting started at CrossFit Evergreen is simple, just call or drop by to set up an appointment for your complimentary one-on-one training session. To schedule an appointment call (571) 332-5162.

During your INTRO session you’ll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself. An INTRO session is a prerequisite for taking a class. Its purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your INTRO, you can choose one of several membership options that give you access to our group fitness program and classes. (If your interested in a more personalized approach, one-on-one personal training is available).

A few suggestions for getting started:

1. Learn the movements – many of the exercises that CrossFit includes in its workouts will be different from any you have done in the past. We will teach you how to properly and safely execute these movements. 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 workout a habit. Consistency is the key, not so much intensity at first. Be consistant.

4. After the first month, start increasing the intensity of your workout. Ultimately your goal is to attack every workout and tear it to shreds. High intensity is part of the design of CrossFit and is required to get the full benefits. At high intensities, your body will respond/recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the CrossFit Workout of the Day, in just 20 minutes or less a day you develop world-class fitness!

– 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.

Private 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. We guide and steer you on a course, and are there to help you maintain your heading when sometimes life throws you curve balls. YOU have the power to have whatever body, fitness, health, and vitality you want! Using CrossFit movement techniques and skills, physical conditioning, and the development of healthy workout, eating habits, and self-discipline we will help you obtain your goals.

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


1. Fitness – Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The movements and exercises we use combine bodyweight calesthenics with weightlifting, gymnastics, and cardiovascular exercise. The movements we teach are functional (mimic movements in real life and sports), and our workouts are fun (once you’re finished) and varied so that your body always has a reason to make an adaptation.

2. Nutrition – From losing weight to peak performance, what you eat is responsible for at least 60% of your results in your health and fitness training. We’ll work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.

3. Re-Conditioning – Maybe you’ve spent years focused on your career and work, and neglected your health and body. Maybe you’ve had a nagging injury that has kept you from doing the things you really want to do. It’s time for a change! This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination.

4. Motivation / Accountability – Do you follow through? Are you good for a couple weeks only to find that you can’t keep it up? Do you continually to get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backwards? How’s your “self-talk”? Do you believe in yourself? These are some of the many questions help you answer en-route to a completely new you!

PERSONAL TRAINING – If your interested in a more personalized approach, one-on-one personal training is available upon request.


Mike Vogl – Please call