These group classes are the core of our affiliate.

Welcome all fitness levels, from the beginner, to the advanced athlete. Our coaches will teach you proper technique and progression to ensure sure you reach your goals. We aim to build a fitness community that challenges each other to be better every day.

Each class will include the following.

-General Warm Up

-Specific Warm Up & Instruction of Movements

-Scaling Options & Review of Programmed Workout

-Coaching During the Workout to Ensure Safety and the Proper Intensity

-Cool Down & Accessory Work

We do not cap our class sizes or require sign-ups, rather we allow you to choose which class time works best for you each day. Class sizes can vary from 8-25 depending on the day and class time.

Classes schedule:

Monday through Thursday – 5AM 6AM 8:30AM 4:30PM 5:30PM 6:30PM

Friday – 5AM 6AM 8:30AM 4:30PM 5:30PM

Saturday – 8AM

At Sprag we care about you and your fitness journey, and invest ourselves in helping you reach your goals. CrossFit is unlike anything you’ve ever experienced. We call ourselves the “Sprag Fam” and we mean Family in every sense of the word. The competition is healthy and the encouragement and support knows no bounds.

Step 1: Elements

New to CrossFit? The Elements class is designed to be an introduction to the foundational movements you will experience as a CrossFit athlete. In this introductory course, we spend time with each individual and coach them through the movements, not only to teach proper form, but to give a clear picture of the standards we seek to achieve at CrossFit SPRAG.

Each athlete will have a slightly different experience in the Elements class, based on past fitness experience, current capacity, flexibility, and stability of movement. Based on our coaches’ assessment, each athlete will progress at their own pace. Rest assured, you will not be asked to complete a movement or exercise you are incapable of performing correctly and safely. One of the things that makes CrossFit fun is the fact that we will continue to work on developing new skills, and then pursue mastering them over time.

The pursuit of fitness is a journey! At CrossFit SPRAG, we believe that quality of movement, coupled with proper progression, is the most important aspect for beginners.

Step 2: Attend Class

New experiences can be intimidating. We want to make your first CrossFit class experience an enjoyable one. You will be given a mentor during your first class. They are there to shadow you, help you with equipment location, CrossFit movements, introduction to the community, and overall positive encouragement.

Step 3: Get your wings

If we haven’t said it enough, community is everything here at Sprag! Even though you’re on your own, you’re never alone in your fitness. Continue to ask questions, continue to challenge yourself, and continue to meet your new CrossFit community.




Our Elements Class is the course that teaches the foundational movements of CrossFit, plus other movements that are frequently used during WODs. We also teach the language of CrossFit, meaning all the acronyms, the progression on movement patterns specific to you.


  • Intro to Fitness
  • Fundamentals
  • Athletic Development Course

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