What is bjsd crossfit

If you would like to try a free class, please fill out the form below. We will respond as soon as possible with options for your first class!


Functional Movements

This includes any type of human movement you may see in everyday life such as squatting, running, jumping, lifting / carrying objects, climbing, throwing, etc. These types and patterns of movements have been ingrained in our DNA as human beings and are often neglected in today's society. In life and in sport the body must work together as a unit to complete a task. In CrossFit, we use compound functional movements to train our body to work together as a whole to better ourselves in sport and in life's tasks.


Constant variation

In CrossFit, our specialty is not specializing. We strive to be competent in any possible task or challenge that could come our way. Each day, every workout is different and will challenge you in a different aspect of fitness. Workouts can range from 5-50 minutes and will vary in movements, loads, rep schemes, etc. The only purpose for doing the same workout twice is to track progress over time. ROUTINE IS THE ENEMY. Keep workouts short and intense!


High intensity

Intensity, of course, is relative to ones fitness level, but everyone can benefit from it. Simply put: Intensity = Power Output during a workout. Power output can be measured by: (Force x Distance) / Time. The more power output you can develop during a workout, the more fit you can become.


Who Is CrossFit For?

The best part about CrossFit is that it is designed to be universally scaleable. This makes CrossFit the perfect fitness program for any committed individual regardless of experience. We scale load and intensity; we don't change programs. Every person needs some sort of physical capacity, whether it be to compete in sports, to serve and protect, or to carry groceries into the house. Our soldiers, skiers, mountain bike riders and housewives have found their best fitness from the same type of regimen.

Since joining IST the end of August (and I started eating clean the end of July), I have lost about 65 pounds and gained so much strength and confidence. I look forward to the workouts everyday! They are always fun, different and challenging! The coaches are all amazing, very passionate about their job and very knowledgeable, making sure you have proper form to avoid injury. They are also very motivating and welcoming, greeting everyone by name. The members are awesome and encouraging. I'm excited to continue my fitness journey at IST and I would recommend it to everyone, no matter your age, size, shape or fitness level!


I started at IST CrossFit one year ago weighing around 165 pounds. I had very little experience with lifting and no experience with CrossFit. To add to that I also didn’t know very much about nutrition. In twelve months I transformed my body. Currently I am about 185-190 lbs. and 9-10% body fat. This was a result of the excellent coaching at IST CrossFit. My training and nutrition improved tremendously during this time as I received information from the IST staff. The atmosphere at IST is different from any other gym I have been to. IS CrossFit has been a huge part of my success.



I started dropping weight on my own and lost about 17 lbs. over nine months. This was good, this was the rate I knew was "proper" in order to keep off. But one can only remain patient for so long. My husband and I joined IST's first beginner class and loved every sweaty, challenging work out. Brendan didn't let us stop. He never let us say we couldn't do something. Everything was possible. Hey was right. Before I knew it, I had joined the beginner powerlifting group that Alex started and things changed even more. Not only had Brendan encouraged us to aspire to be a part of this CrossFit community but Alex opened the door to a whole new world of strength training I never knew existed. A 46-year-old woman was finding out that you can love exercise. You can work hard and look back at each class as a success - a triumph even to complete some of the work outs. These trainers care. They are paid, yes. But you can't pay people to care. Every day I walk into that gym I'm empowered. Anything I want to learn - any challenges I have in my eating they listen and help with. In six months from the start of the beginner class I dropped 37 more pounds and being 54 pounds lighter (46 pounds less for my husband) I'm better, stronger, and faster than the workout before. Approaching my first powerlifting meet - I'm doing things to keep me interested and reaching goals I never thought possible. I'm now an active participant in life versus watching it go by. I thank Chris and his staff for all the support and smiles they give each day. They care.



I started at IST Crossfit roughly 6 months ago. I had three goals when starting CrossFit: rekindle my competitive edge, improve my fitness, and learn to enjoy the process. The coaches and staff at IST have helped me reach and surpass these goals. Their vast knowledge and firsthand experience have improved my Olympic lifting, overall endurance, mental toughness, and many more aspects of my training. Not only do they push you to do your absolute best, they will give you every tool needed to succeed. Whether you are looking to take 45 seconds off your Fran time, or increase your clean and jerk by 50 pounds, they will put you in a spot to excel. If someone is looking to compete in CrossFit or simply improve their health, IST will help reach those goals.


I have had memberships at self service type gyms for years and never made any progress. Endless hours spent on treadmills and elliptical machines, wearing headphones and not talking to anyone. I had no knowledge of what I actually needed to do to get into shape and would jump from machine to machine with no plan at all. IST CrossFit is different. You are not alone. You are part of a group of people who are all working together. There is a coach who is watching every movement, teaching constantly and motivating you through the workout. They plan the workouts - you have a trained professional guiding you instead of trying to guess what you should be doing. So you will never get bored. The workouts are different every day.


  • Month by Month Payment

  • No commitments

  • No Sign Up Fee

  • 5:00 AM | Monday-Friday

  • 6:00 AM | Monday-Friday

  • 7:30 AM | Mon, Tues, Thurs

  • 9:00 AM | Friday Only

  • 12 Noon | Monday-Friday

  • 4:30 PM | Monday-Friday

  • 5:35 PM | Monday-Thursday

  • 6:35 PM | Monday and Wednesday

  • 7:00 PM | Saturday

  • 8:05 AM | Saturday

  • 9:10 AM | Saturday

If you would like to try a free class, please fill out the form below. We will respond as soon as possible with options for your first class!