Home/What is CrossFit
What Is CrossFit?
A fitness regimen defined by constantly varied, high intensity, functional movements.
For every level
Lose Weight. Build Athleticism. Feel Better.
Whatever the goal, the program scales to you. It is built for the person who has never touched a barbell and the athlete chasing a personal record.
Every workout is universally scalable. The movements stay the same. The load and intensity change to match where you are today.
The three pillars
What Makes It CrossFit
Functional Movements
Pushing, pulling, squatting, lifting. Natural patterns that reflect how your body moves in real life.
High Intensity
Interval training principles that build power output and cardiovascular endurance efficiently.
Constant Variety
Weightlifting, gymnastics and metabolic conditioning, combined so you do not plateau.
Inside the hour
How a Class Runs
Every class is coached from the first minute to the last, in four parts.
Warm Up & Review
Get moving, then walk through the day's movements and how to scale them.
Skill or Strength
Focused practice on a lift or a gymnastics skill, coached rep by rep.
Metcon
Metabolic conditioning. The base of what makes CrossFit, CrossFit.
Cooldown
Bring the heart rate down, stretch, and put the gym back together as a group.
The difference
You Never Train Alone.
At a traditional gym you work out by yourself. Here you get expert coaching, a room full of people cheering you on, and a reason to come back tomorrow.
First-timer questions
CrossFit Questions, Answered
The things people ask before their first class in Plymouth. Anything else, just ask.
Do I need to be in shape to start CrossFit?
No. Classes are how people get in shape. Our coaches expect beginners and scale every workout, so you can go lighter, go slower, or rest whenever you need to. Nobody is expected to keep up with anyone else.
Is CrossFit safe for beginners?
Every class is coached from start to finish. New members begin with Foundations, an orientation plus two one-on-one sessions that teach the movements before you join regular classes. Let your coach know about any injuries before class and they will plan around them.
How much is a membership at CrossFit Diligence?
Memberships are billed every four weeks: 12 classes for $110, unlimited classes for $130, or Quad Cardio for $110. Foundations is a one-time $150. Guests can drop in for $20. There are no long contracts, and your first class is free.
What should I bring to my first class?
Comfortable athletic clothes, flat and stable athletic shoes, and a water bottle. Come a few minutes early so you can meet your coach.
When are classes?
Monday through Saturday. Early mornings at 5:30, 6:30 or 7:15am and evenings at 4:30 and 5:30pm, depending on the day, plus Hyrox Wednesday at 5:30pm and Saturday at 7:30am. Quad Cardio runs alongside every class hour. The StreamFit app always has the live schedule.
What is Hyrox?
Hyrox is a fitness race: eight 1 km runs, each followed by a workout station. Our Hyrox class trains that format, with running blended with SkiErg, sled push and pull, burpee broad jumps, rowing, farmers carries, sandbag lunges and wall balls. It is great for race prep or just for the challenge.
Where is CrossFit Diligence?
Inside Third Space at 1799 County Road C in Plymouth, Wisconsin. It is a short drive from Sheboygan Falls, Sheboygan, Kohler and Elkhart Lake.
Try it
Your First Class Is on Us
Nothing to buy first, and no fitness test at the door.