Specialty Programs

Yes, it will be challenging.  But yes, you can do it.  Let us show you.  No matter your age, experience, or fitness level—  we will help you become stronger, faster, and healthier one workout at a time.

New You Challenge

The New You Challenge is a 6 week program designed to introduce new people to CrossFit style training in a safe and effective manner. This program includes before and after testing, nutrition guidance, fun events, and 18 awesome sessions in small group training (3x 1 hour classes per week). Some classes are ladies only and some are co-ed, whichever you prefer. Cost is only $250 for the entire package and you will transform your approach to fitness and jumpstart your path to a better, fitter, more confident you!

The next CFS New You Challenge starts

MAY 22, 2017

Registration is open NOW! 



Masters Athletes Co-ed (over age 50)   Follow this link to schedule an interview for the South Salem location! MASTERS

10:30a Mon, Wed, Fri

10:30a Mon, Wed, F

Female  Athletes OnlyFollow this link to schedule an interview for the South Salem location! FEMALES

6:00a Mon, Wed, Fri

Noon Mon, Wed, Fri

5:30p Mon, Wed, Fri



Crossfit Salem is the first official Crossfit Kids affiliate in Salem! This is a special certification that allows us to teach your kids Crossfit style functional movements and that fitness can be fun. Since 2010 we have been coaching kids as young as 3 in the basic functional movements that will help them in any endeavor. We have a dedicated kids space with “special” weights and gear to make them feel included in the CrossFit culture. They can workout at the same time you do!

Our CFS Tots classes are for kids 3 – 5 years old, our CFS Kids classes are for children ages 6 – 9, and CFS Bigs classes are for ages 10+. We normally integrate teens age 13 and up into our normal classes. Sports teams can be trained on request and some that have are the South Salem Wrestling Team and Youth Soccer Teams. Contact us for team training opportunities!


Our introduction program is a continuously running basic movement class (aka “CrossFit Basics” aka “On Ramp” aka “fundamentals”). This class allows clients to continue as long as necessary in a great learning environment where the focus is on correct movement patterns before load or intensity is applied. Don’t worry, if you have never done anything like this we can help you get started! You will learn the proper mechanics of simple movements to increase your body position awareness and retrain old habits to start your journey towards increased functional capacity… this is fancy talk for “you’ll learn to move better and then move faster with more weights”! Don’t settle for a month long program that dumps you into regular classes, take our Basics classes as long as you want!


HIIT stands for High Intensity Interval Training. HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. At CFS we are very excited to offer this as another form of continuously varied training and active recovery. Please check the lower schedule on the Schedule page to see the next classes coming up.