The Move By Design Training System™

Welcome to the Move by Design Training System™

Through years of tried and tested programming methodology, we have created a training system we believe will give you the absolute best RESULTS in a way that is safe, effective, individualized, and most of all FUN!

At CrossFit 613 we understand that everyone has different training goals and a unique purpose behind why they train.  This is why we created the Move By Design Training System and our unique tiering system.

From Foundations, to Function, to Performance, individuals from all walks of life can join together under one roof with confidence they are getting a workout that is appropriate for their goals, and level of fitness. 

Foundations

As the name suggests, Foundations is the place for those new to fitness.  In foundations, the emphasis is placed on creating technically sound movement and  base level aerobic capacity. Not until sound movement quality can be shown consistently do we recommend moving from Foundations tier to Function.  This can typically take anywhere from 6-12 months depending on the individual. 

Function

Training to enjoy life? Do you want to function optimally day to day but still test your fitness and physical capacity?  In our Function tier, more emphasis will be placed on loading to build strength, as well as further development of bodyweight skills and gymnastics. Conditioning workouts will be more demanding than foundations, and there will always be room to progress and improve a your fitness develops. 

Performance

The performance stream is designed for those individuals looking to compete in the sport of CrossFit, other high level sports, or those looking to push their fitness to highest level.   As the name suggests, this stream is performance based and therefore the complexity of training is higher.   Greater emphasis is put on developing maximal strength, high level skills, and conditioning workouts will involve more complex movements.  Individuals in the Performance tier must be able to show consistent movement mechanics while under fatigue.