The needs of a high level athlete, and your grandmother vary by degree, not kind

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What is CrossFit

CrossFit: The Sport of Fitness

  Cronstantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provide a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, is the CrossFit essentials.  

(courtesy of

What We Do

Strength is the foundation of all. 

We will never get anywhere or make any progress if we do not start from the bottom up. Building a house, what is laid first? Foundations. 

We will always focus on using the body in a proper and the most effective way possible. Training the body to be as strong as needed to make the daily tasks of life easier. 

Over time the goal is to become a better, well rounded human/athlete/person. Eating better, sleeping better, feeling better about yourself, and of course being able to use your body like it was intended; Getting rid of the back pain, sore knees and reasons you cant help move that furniture or play with the kids. 

Seize your Health

How it Works

At the Box, we do classes daily. Each class is an hour long, and consists of these things: 

Warmup: to get the body moving, increase the viscosity in the joints, and essentially turn the muscles "on" for whats to come. 

Strength/Skill: We train our strength next, this applies to the barbell movements such as squatting things, picking things up off of the floor, and pressing and pulling things with our arms. Plus, skill movements and accessories. This means movments like muscle ups, handstands, one legged squats, mobility, flexibility, joint and tendon strength movements. We try to touch on everything. 

WOD: The part CrossFit is known for. The word WOD stands for Workout of the Day. This is what you see people doing on Youtube or ESPN when they are sucking in air and on their knees. The high intensity, metabolic training stuff. This, like our strength, will come in many many different forms. 


Class Times

Monday - Thursday 

5 am, 8 am, 5 pm and 6 pm


5 am, 8 am, and 5:30 pm 


9 am (free community workout) 

Each Class is 1 hour long, and consists of strength training, a WOD, with a warmup and a cooldown. Each day we train has a specific focus that correlates to the other days as well. 

No upcoming events.

Contact Us

Email us, and we'll get back to you soon!


Location and Hours

CrossFit Kohana

2220 North Yager Road, Fremont, Nebraska 68025, United States




By Appointment

Monday - Thursday: 

5:00 a.m. - 9:00 a.m.

5:00 p.m. - 7:00 p.m.


5:00 a.m. - 9:00 a.m.

5:30 p.m.


9:00 a.m.