"CRUCIBLE" means:

1. “Crucible” is a heat-resistant container (our box) in which materials (clients) can be heated (people sweat) to very high temperatures (high intensity).

2. “Crucible” means a severe test. At the Crucible CrossFit, each workout is a severe test of our ability as an athlete.

3. A place (our box) or situation which concentrated forces interact (our workouts) to cause or influence change (in your body) or development (of an ultimate athlete).

About us:

We are a CrossFit dedicated gym in Jacksonville, Florida. We provide a high-intensity core strength and conditioning program that focuses on all 10 components of optimal physical fitness: Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

We stand behind this intense workout because it works with dramatic results. Crucible CrossFit is an assembly of dedicated trainers who want our clients to become stronger, leaner, faster, and more coordinated. We help mold our clients into better functioning athletes. We mix gymnastics, weightlifting, and cardiovascular training in as many ways as possible. The workouts are always challenging and never boring.

We offer group sessions and private training. Our group sessions integrate techniques and skill work with highly varied, challenging workouts. Our one-to-one personal training session provide focused individual guidance and coaching tailored to the individual’s needs and goals. Each workout is scaled by load and intensity but not by kind. All fitness levels from professional athlete to grandparents can participate in the same class.

Philosophy

In gyms and health clubs throughout the world, the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, and the like combined with 20-30 minute cardio work are going to lead to some kind of great fitness.

At Crucible CrossFit, we work exclusively with compound movements and shorter, high-intensity cardiovascular sessions. We’ve replaced the lateral raise with push-presses, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do 5 or 6 at short distance. Why? Because compound and functional movements and high-intensity or anaerobic cardio is more effective at generating nearly any desired fitness result.

This is not a matter of opinion, but scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports.

Our primary focus is on function and human performance, not body image. At Crucible CrossFit we view intensity as the key components of any fitness program. We do not isolate muscles. Our training is based on constantly varied functional movements performed at high intensity. These movements are required for independent living. We do not believe in short cuts, we demand commitment. We furthermore believe that nutrition plays very important role in people's lives. For us, feeding the body the proper balance of food is critical for performance.

First Fitness Standard-10 Components of Fitness

1. Endurance-the ability of body systems to gather, process, and deliver oxygen.

2. Stamina-the ability of body systems to process, deliver, store and utilize energy.

3. Strength-the ability of a muscular unit, or combination of muscular units to apply force.

4. Flexibility-the ability to maximize the range of motion at a given point.

5. Power-the ability of muscular unit or combination of muscular units to apply maximum force in minimum time.

6. Speed-the ability to minimize the time cycle of repeated movement.

7. Coordination-the ability to combine several distinct movement patters into a singular distinct movement.

8. Agility-the ability to minimize transition time from one movement pattern to another.

9. Balance-the ability to control the placement of the body’s center of gravity in relation to is support base.

10. Accuracy-the ability to control movement in a given direction or at at given intensity.

Second Fitness Standard-Variation

The essence of this model is the view that fitness is about performing well at any and every task imaginable. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.

Third Fitness Standard-Metabolic Pathways

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the Phosphagen pathway, the Glycolytic pathway and the Oxidative pathway. The first, the Phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways. Balancing the effect of these three pathways largely determines the how and why of the metabolic conditioning or cardio that we do at CrossFit.