CrossFit South Arlington prides itself on providing a more intense workout than the typical gym. From within a vast warehouse-like space, trainers design fast-moving, ever-changing sessions combining gymnastics, heavy-duty cardio, and strength training. In a given class, attendees may be asked to hoist kettlebells, pump iron, and paddle in place on rowing machines. New members become acclimated to the program in the Foundations course, learning basic exercises and techniques for darning sweatbands, before advancing to the ramped-up main program. The gym also offers yoga classes, Strong Man training, and S.P.E.A.R. personal-defense courses.