What, when and where is Cróga Endurance?

Endurance is our class designed to improve your cardiovascular endurance. This class takes place Saturdays from 10:00-11:00 am at Cróga CrossFit.

What does Cróga Endurance include?

In our 1-hour running, rowing or biking session, our CrossFit Aerobic Capacity Certified Coaches will take you through a proper warm-up, stretching, and a new interval workout each class that is personalized for each athlete. Then we’ll finish it off with some sprint intervals or core work.

Do I need to be a Cróga member to join?

No. We’re very excited to open this class to anyone and everyone that is looking to improve their endurance.

Can I be a member at another CrossFit gym and join?

Absolutely! We will welcome you with a big smile on our face and will gladly help you improve your endurance so you can smash WODs at your home box. Our goal is to build fitter athletes in a fun and inviting environment, so all are welcome.

How do you customize it for each athlete?

We run all the warm-ups and stretching as a group, but after that, we write all our workouts with pacing suggestions for each athlete to use based on their past results. An example would be, Run 400m @ 6-8 seconds slower than your 1-mile pace, rest 20 seconds, repeat for 4 rounds. This is why you’ll see below that you’ll need a stopwatch with you for this class.

Can I use this to make me a better at activities other than running (i.e. Swimming, Biking, Hiking, CrossFit, etc.)?

Yes! We like running because it requires you to support your own structure/weight and the gym is a great place to meet and be able to coach athletes since they’re just running in circles or rowing/biking inside. However, what we’re really focused on improving is the efficiency of your muscles to do work and your ability to breathe. The better you are at those two things, the better you’ll be at every sport or activity you choose.

What to Bring

  • Smile & Positive Attitude
    • We know some people HATE endurance work (we don’t love it either), but we know it makes us better, so we’ve learned to appreciate it. A positive attitude is required to be successful in this class, so please show up with a smile and ready to have some fun.
  • Running or Athletic Shoes
    • You don’t technically need running shoes, but you should be wearing a pair of shoes you’re comfortable running in. Coach Dave prefers CrossFit shoes, so if you show up in Nanos or Metcons you won’t be the only one. Just please don’t wear clogs or sandals, haha.
  • Water Bottle
    • There is a water fountain and we have small cups, but sometimes it’s nice to have a full bottle of water instead of just 5 or 6 ounces.
  • Stopwatch (wrist or handheld or cell phone)
    • This is a must. We will not have extras and you will need your own watch to time your own intervals because they will most likely be different from everyone else’s in class.


  • Free for all Cróga CrossFit Members (This class counts as a normal 1-class attendance for punchcards & 13-classes/month memberships)
  • Non-Member Per Class Drop-in: $10
  • Non-Member Monthly: $30/month

 Sign up for 1 FREE Class

Saturday 10:00-11:00 am