About CrossFit

WHAT IS CROSSFIT?

“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. And it is quickly becoming the strength and conditioning program for endurance athletes and everyday fitness enthusiasts.” It is a methodology of exercise, nutrition, and community which is designed to get you into the best shape of your life and to help you stay there. CrossFit has been described as the “sport of fitness.” Its aim is to improve your athletic performance across multiple domains, to include strength, cardiovascular endurance, power, stamina, speed, flexibility, agility, balance, coordination, and accuracy.

CrossFit involves constantly varied work-outs of functional movements executed at high intensity. What this means is that the WODs (work-outs of the day) are never the same and performed at maximum capacity. These WODs include olympic weightlifting, push-ups, pull-ups, rowing, running, kettlebell swings, box jumps, burpees, just to name a few. These skills are programmed into a WOD which is done for time or measured output in a set amount of time. The purpose of measuring performance is to track progress. As your CrossFit journey continues so will your abilities across all of the domains listed above.

WHO CAN DO CROSSFIT?

Anybody! CrossFit is designed for all levels. CrossFit work-outs are scaled by load and intensity and individually tailored to accommodate your level of fitness. You don’t need to “get into shape” to do CrossFit. CrossFit will help you get into shape and make you better, both physically and mentally. You will see both genders, of all ages, shapes, and sizes, from beginners to advanced, and those ranging anywhere in between, working out at Hammer Down CrossFit. The atmosphere is energized with encouragement, support and camaraderie. Unlike global gyms, you actually get to know the members of your CrossFit community. These are people who you will look forward to working out with and whose presence contributes to your success. What not give it a try? Contact Head Coach Todd Katz at todd_katz@hotmail.com to schedule a free trial!

WHAT CAN YOU EXPECT AT HAMMER DOWN CROSSFIT?

You can expect and you will receive a great work-out and a warm reception at Hammer Down CrossFit. We have an awesome community of all levels of CrossFit athletes. All classes are about one hour long and consist of a warm up, instructions on a foundational skill and the work-out, and a high intensity WOD. Each class is taught by coaches who have completed at least the Level I CrossFit certification course. Many of our coaches have obtained certifications in other areas to include Striking, Olympic Weightlifting, Mobility, Kettlebells, Strongman, and CrossFit Kids. Head Coach/owner Todd Katz is also USAW certified by the Olympic Weightlifting Federation and is a certified personal trainer with National Personal Training Institute (“NPTI”). Our coaches will work with you to help you accomplish your fitness goals and to improve your athletic skills. For the CrossFit beginner, we strongly recommend our Foundations Program. This will help Jump Start your CrossFit experience!

WHAT IS THE NUTRITIONAL COMPONENT OF CROSSFIT?

The nutritional component encouraged by Hammer Down CrossFit consists of eating “paleo”, “primal” or “zone.” It is a simple philosophy that advocates eating foods that are “not processed.” Protein, non-processed carbohydrates (fruits and vegetables) and healthy fats are the staples of this nutritional lifestyle. Hammer Down CrossFit has quarterly nutritional seminars, and by individual and/or group request, designed to create new healthy habits and eliminate the foods that cause Type II Diabetes, heart disease and obesity. Head Coach/owner Todd Katz is a certified nutritional counselor and can help you develop a plan that works for you.

MORE CROSSFIT INFORMATION AS DEFINED BY CROSSFIT HQ:

CrossFit delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines, scaling load and intensity, for elderly individuals with heart disease and elite athletes.”  – Courtesy of CrossFit Inc.

You can find out much more about the evolution of CrossFit at www.crossfit.com.  And if you’d like to know more, watch the video below or read the CrossFit Journal, which has a terrific summary to help you fully understand CrossFit.


Hammer Down CrossFit was founded in the summer of 2009 by Todd Katz, a running coach looking to improve his running times and not get injured. It’s truly a community of individuals seeking great fitness, a challenge and a fun group of people with the same objectives.  The Hammer Down CrossFit gym facility is located in Chantilly, Virginia just off of Route 50, and easy access to both Fairfax and Loudoun Counties.  Take a second, look around this site and learn about this growing community of people getting fitter, improving their performance and kicking some tail doing it.  Coach Todd Katz and the other Hammer Down coaches will be your hosts here on this site and blog, so stay tuned for some bad-ass workouts, insightful commentary and information on how you can join us!

Enjoy some of our mainsite videos filmed at Hammer Down CrossFit by CrossFit Headquarters.