For those, but not limited to, 45-90 years young. Our focus is on movement, stability, strength and increasing mobility. The time is NOW. Stay healthier longer.

The Spring Lake CrossFit Legends Philosophy

  • We use general CrossFit programming principles, but we modify things a great deal to ensure safety because that’s key to any great fitness program.
  • We do not do heavy singles. Strength work happens in sets of 3 and 5s at most, and we always stay well short of absolute limits. Proper form is even more important now, and mobility is a big concern. For instance, we do not no-rep the 67-year old whose joints won’t allow her to hit depth in a squat. We empower and coach!
  • We spend a great deal of time on mobility and warm-ups, which can include some core work.
  • We may have a chiropractor who works with some of the athletes and advises us on limitations and corrective movements we can use in classes.
  • We generally don’t go overhead. Not that we wouldn’t, depends if our group is limited in that area.
  • Smaller dumbbells and lighter KBs and med balls are a must. Barbells work, of course, but dumbbells can sometimes be used to work around mobility issues.
  • We meet 3 times per week, we give them mobility, some strength and some conditioning each time..
  • We give the athletes basic nutrition advice. Most of them already have it from their doctors: eat less sugar, avoid junk food, etc.
  • We give them small doses of conditioning while monitoring their intensity. We treat them like athletes, but we don’t push them into the red zone. We simply raise the heart rate and get them working with relative intensity.
  • We try to focus on movements that will improve quality of life: squats, deadlifts, carrying objects, pushing things – all stuff they’ll do in real life.
  • We tend to stay away from Olympic lifts or very complex movements. They have value, but we’ve found light Russian KB swings are much more accessible and get the hips opening without a lot of impact.
  • We think every Friction Legend should have a high quality of life. Being able to do a basic task like getting up out of a chair or picking something up off of the ground shouldn’t be a struggle for them.


Come in and meet our coaches and we'll tell you how we can help you meet your goals!