What is CrossFit?

CrossFit is a fitness program that will change your life.

By it’s definition, it uses “constantly varied, functional movement performed at a relative high intensity”. As a truly functional program, the difficulty level of our daily workouts is designed to be increased or decreased, depending upon the individual. This makes them doable by anyone.

Daily workouts could include things such as core conditioning, rowing, sprinting, gymnastics, lifting, etc. And all our workouts are designed to improve overall flexibility, strength, speed, endurance, and agility.

But what does this mean for you? At the end of the day, CrossFit 563 is a gym that people use. We are a gym full of supportive coaches to help you achieve your fitness goals.

If you’re just starting up, we recommend coming three days/week for your first couple weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two recovery days per week.

Still Want To Know More?

Constantly Varied

“Constantly Varied” means that every day brings a different workout (or “WOD”), incorporating any combination of these elements. When you come to workout with us, you (yes, you!) will jump rope, climb ropes, swing kettle bells and flip tires. You will work at pull ups, muscle ups, handstands, pushups, and handstand pushups. You will practice squats, dips, cleans, jerks, snatches and deadlifts as well as rowing, running and box jumps. Each day will bring different exercises always specifically designed to work on different muscle groups and/or cardiovascular strength.

Functional Movement

“Functional Movement” refers to maintaining the safest, most-efficient position to power through a movement. There are plenty of misconceptions out there about CrossFit; the truth is much of what we do in our workouts mirrors activities in our daily lives. To those who don’t understand the power of movement, flipping a tire looks like crazy, “he-man” work. But if you’ve ever had to move a mattress up a flight of stairs, you already know the movement. Lifting a medicine ball may appear odd, but consider what your body does when you place your suitcase in a plane’s overhead compartment. If you’ve ever lifted a heavy bag of dog food or garden soil, no one needs to tell you the importance of arching your back.  We will help you maintain the correct position in a workout – both to keep you and others safe, and to maximize the effects of your workout.

High Intensity

“High Intensity” is a concept that at first can be difficult for new CrossFitters to grasp. For many people, a workout’s efficiency is only proportionate to the amount of hours spent in the gym. You will never hear a CrossFitter say, “I had a great workout; I was in the gym for four hours!” You are much more likely to hear, “I finished in 8 minutes.” People come here skeptical that a high-intensity workout, done in a fraction of the time as they are used to, can lead to faster, better results. But results don’t lie.

The beauty of what we do is that we are all in it together, motivating one another. It’s a sport where the person who finishes the workout last in the group is likely to receive more high fives than the person who finishes first.

If interested, you can learn even more about the CrossFit® philosophy and methodology at www.crossfit.com.

We are happy to talk with you more about our program! Contact us and we’ll get back to you within 24 hours.


CrossFit 563 is Bettendorf, Iowa’s newest CrossFit gym. Offering group fitness classes to all skill and ability levels. Contact us today to get started!