Class Descriptions

We offer the following programs here at CrossFit A.C.T.

act_slide_main1WOD CLASSES

Workout Of the Day: Constantly varied, high-intensity, functional movements as programmed by Coach Bill. The workouts are designed to be safe and effective for everyone. Whether you are trying to lose weight, get in better shape, gain strength or are a seasoned athlete, we will provide the coaching needed to meet your goal. Our programming is designed for three cycles; we will have a certain focus during that three month time period in order to meet a specific goal.

act_bill_coachingOLYMPIC LIFTING

The Olympic Lifting class hones in on the snatch and clean and jerk skills. By working in a group setting, athletes learn not only in-depth pointers, but also accessory work that will enhance these two lifts.  This class meets during certain cycles of programming.

onrampON RAMP

On Ramp is our introduction to CrossFit. On Ramp is a five session course that can be completed in one week or over the course of two weeks. On Ramp is held as a one-on-one personal training session; we assign each member to a coach, and then both the member and the coach work together to decide on the days/times that will be optimal to complete the On Ramp course.  During the two week course, we cover the essential movements of the CrossFit methodology. All On Ramp sessions are one hour long and include instruction plus a workout.   All members are required to complete this course.

act_gym1OPEN GYM

Open Gym is just as it sounds. Use this time to gain access to the gym to make up WODs and work on skills.  There is always a coach present at open gym for assistance in movements. Open Gym is held on Sundays from 9am-12pm.


Yoga class meets on Sunday’s every few weeks. Our Yoga coach gets into the nitty-gritty of yoga, focusing on how to properly mobilize and stretch both pre and post workout. This class also focuses on pairing stretches and mobility to optimize your WOD performance.


A one-on-one consultation with head coach Bill Shockley, this is a personal program designed to fit an athlete’s specific training goals. Consultations can cover a wide variety of topics including, CrossFit Games training, competition-ready training, sport specific training, strength, endurance, gymnastics, weight loss, mass gain and much more. To set up a consultation, please email Bill Shockley at


We do carry supplements at our ACT shop. However, supplements are exactly as they sound - a supplement to training. We only carry the essentials for recovery: protein, bcaa and joint support.  Don’t hesitate to ask any of the coaches for some guidance and knowledge on supplements or nutrition.


Coach Bill is your man for all things ketogenic.

Coach Jess is your go-to for information on what "counting my macros" means.

Coach Gregg is a Certified holistic Nutrition Coach. 

CrossFit A.C.T is also partnered up with two meal prep companies:

Paleo Box Meals is a flash-frozen meal company that stocks our gym's freezer with paleo breakfast, lunch and dinner.  Meals are purchased at our gym and can be defrosted within 10 minutes.

Kettle Bell Kitchen is a pre-order meal delivery company that delivers fresh meals to the gym twice a week.


Swimming Wods take place on the first and third Monday of each month at 8pm at the Garfield Boys and Girls Club.  Our swim WODs are coached by a certified swim instructor and are a great addition to CrossFit training.  Swim WODs are open level - whether you're looking to refine technique or even learn swimming basics, our coach can accommodate you.  Each class consists of a swim skill plus a water/land workout.  Cost for members and nonmembers is $20.


CrossFit Kids is a method for teaching CrossFit to children and teens, ages 3-12. Basic CrossFit skills are taught in a fun environment to help develop kids balance and agility, and foster an overall healthy lifestyle.  This class is also a great way for kids to develop leadership and communication skills within a team environment.  Visit our CrossFit Kids tab for more information.