CrossFit Classes in Duluth
Coached group workouts that actually get you results — at every fitness level.
A coach in every class. A plan for every person.
Every CrossFit class at CrossFit Aerial is led by a certified coach who writes the programming, demonstrates the movements, watches your form, and scales the workout to your ability. You don't need a background in fitness. You don't need to figure out what to do when you walk in the door. That's our job.
Our members range from teenagers to an 83-year-old Nordic skier. They include parents fitting in a workout before the school drop-off, retirees training for longevity, and former college athletes who want to stay competitive. The workout is the same for everyone. The weights, reps, and modifications are different.
What a class actually looks like
One hour, start to finish. Everything is coached. Here's the breakdown.
Warm-up (10-15 minutes)
Your coach leads a structured warm-up that prepares you for the specific movements in that day's workout. This isn't jogging on a treadmill — it's targeted mobility work, activation drills, and movement practice with an empty barbell or bodyweight. By the time the workout starts, you're ready.
Strength or skill (10-15 minutes)
Most days include a strength component — squats, deadlifts, presses, cleans — or a skill piece like pull-ups, handstands, or double-unders. Your coach helps you pick the right weight and progression. You build over weeks and months, not random workouts.
Workout of the day (8-20 minutes)
The WOD is where the intensity lives. It might be a fast sprint of wall balls and burpees, a longer grind with rowing and kettlebell swings, or a heavy chipper that tests everything. The time domain and movements change daily. Your coach tells you exactly what to scale and when to push.
Cool-down and debrief
We finish with stretching and a quick debrief. Your coach logs your score, notes your progress, and flags anything to work on next time.
Build real strength
Barbell work, gymnastics, and functional movements build the kind of strength that translates outside the gym — carrying groceries, playing with your kids, shoveling the driveway in a Duluth winter.
Endurance that sticks
Short, intense workouts build cardiovascular capacity faster than an hour on the elliptical. Most members notice they can hike farther, recover faster, and handle stress better within a few weeks.
Move better, hurt less
Full-range-of-motion movements improve joint health and flexibility over time. Members with desk jobs, old injuries, or chronic stiffness consistently report feeling better after a few months of training.
Who trains here
There's no "type." Our members come from everywhere with different goals. Here are a few.
Arvid, 83 — training for the long game
Arvid started at 82. He Nordic skis, mountain bikes, and wanted to keep doing both into his 90s. His workouts look different from a 25-year-old's — lighter weights, more focus on balance and mobility — but he's in the same class, doing the same movements, coached the same way. He hasn't slowed down.
Addie, teenager — building confidence through sport
Addie started training at CrossFit Aerial as a teenager. She came in with her dad and now trains alongside adults twice her age. CrossFit gave her a foundation of strength and confidence heading into college athletics. She didn't need a separate "youth program" — she just needed a coach who could scale appropriately.
Dave, late 50s — retired and finally consistent
Dave spent decades saying he'd "get back in shape." He tried big-box gyms a few times, did some classes, bought some home equipment. Nothing stuck. When he retired, he walked into CrossFit Aerial and said, "Just tell me what to do." He's been coming 3-4 days a week since. No program hopping, no decision fatigue. Just showing up.
Lars, Duluth realtor — missed the community
Lars tried working out at home during COVID. Bought a Peloton, did some YouTube workouts, ran when the weather allowed it. Results were fine. But he missed training with other people — the accountability, the energy, the routine of showing up somewhere. He came to CrossFit Aerial and recently re-committed after a break. The community is what brought him back.
The difference between "going to the gym" and getting coached
At a regular gym, you're the programmer, the coach, the motivator, and the accountability partner. That works for a small percentage of people. For most, it means wandering between machines, doing the same three exercises, and eventually canceling the membership.
At CrossFit Aerial, someone else handles all of that. Your program is written by a coach. Your form is corrected in real time. The workout changes every day, so you don't plateau. And the people next to you notice when you don't show up.
It's the same reason most people hire an accountant instead of doing their own taxes. You could do it yourself. But you probably won't, and if you do, it probably won't be as good.
Start in 3 easy steps
1Book your free discovery call
Click the button below and fill in your info. A coach will reach out to learn about your goals, schedule, and any injuries or limitations.
2Meet your coach one-on-one
We'll bring you in for a movement screen and intro session. Your coach assesses where you're at, walks you through foundational movements, and builds a plan to get you into classes safely.
3Start training
Jump into classes at whatever pace makes sense — two days a week, four days a week, whatever fits. Your coach knows your background and will scale everything from day one.
Class times that fit your life
We run classes throughout the day so you can find a time that works, whether you're an early-morning person or need to come after work. Most members settle into a routine of 3-5 days per week.
Monday – Friday
5:30 AM · 8:00 AM · 9:00 AM · 4:30 PM · 5:30 PM
Saturday
8:00 AM — Team workout (partner or group format)
Sunday
Rest day. You earned it.
Not sure which class to try?
All classes follow the same programming. Pick whichever time fits your schedule — the 5:30 AM crew is just as welcoming as the 5:30 PM crew. If you're brand new, your coach will recommend a starting class after your intro session.
Our philosophy
Simple, but effective
Fitness in 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
That's it. No gimmicks, no machines, no 90-day transformation promises. Just consistent, varied, functional movement at high intensity — scaled to whatever "high intensity" means for you today.
More than a workout
People walk in for the fitness and stay for the community. When you train alongside the same people every day, something shifts. You have people who notice when you're absent, celebrate when you hit a PR, and push you when you want to quit. That's hard to replicate with a gym membership and a pair of earbuds.
We also offer nutrition coaching and personal training for members who want additional support. Both can be added to any membership.
What members say
Real people, real results. Hear from members who started exactly where you are now.
Ricardo Suarez
CrossFit Aerial, from the moment I entered the box, was welcoming and embracing of me as a person. I enjoy the programming, coaching, and the culture of the gym.
Mary Cowen Bantle
I had never done CrossFit before and this gym has been so welcoming and positive! Coaches take the time to make modifications if you have limitations or injuries. Lots of class times offered. Highly recommend.
Mayson Longley
I love the community that has been built at Aerial, and the coaches are integral parts of that. I look forward to going to the gym to workout and see everyone. I legitimately feel like I missed out if I have to skip a day because I want to see everyone and be a part of the workout.
Kat Helt
Everyone is welcome at this gym! The coaches are great and I always look forward to my workout.
Stephanie Zacha
Positive helpful foundation building. If you’re needing help making quality positive change to your nutritional foundation with obtainable goals. It’s accessible redirection that helps by giving you the building blocks to change habits.
Loni Stallsmith
I've been a member at Crossfit Aerial for years and I love the community of people I get to work out with each day. The coaches are knowledgeable and make sure to always go over proper movement and form, and they help people scale appropriately. Plus everyone is so positive, supporting and encouraging that is impossible to not feel better and stronger!
June Lee
I have become stronger and fitter both physically and mentally. I have more energy and confidence in both daily activities and leisure activities I do for fun (dancing, mountain biking, and cross country skiing). I think CrossFit motivates me to move in a moderate to vigorous intensity and I need that to manage my stress and live with more enthusiasm.
Frequently asked questions
What happens in a typical CrossFit class?
Each class is one hour. You start with a guided warm-up, then work on a strength or skill piece, followed by the workout of the day (WOD) — usually 8 to 20 minutes of high-intensity work. Your coach walks you through every movement, scales weights and reps to your level, and keeps the session moving. You don't need to plan anything. Just show up.
Do I need experience to join?
No. Most of our members had zero CrossFit experience when they started. Your first step is a free discovery call where we learn about your goals and any limitations. From there, we bring you in for a one-on-one movement screen and build a plan specific to you. You'll never be thrown into a class unprepared.
What does the class schedule look like?
We run morning classes at 5:30 AM, 8:00 AM, and 9:00 AM, plus evening classes at 4:30 PM and 5:30 PM, Monday through Friday. Saturday has a team workout at 8:00 AM. Most members come 3 to 5 days per week. Check our schedule page for the full breakdown.
Is CrossFit safe for older adults?
Yes. Our oldest member is 83 and trains regularly. Every exercise is modified to match your ability. If you can't do a pull-up, we give you a band-assisted version or a ring row. If a barbell is too heavy, we use a training bar or dumbbells. The movements are the same — the load and complexity change. That's what coaching is for.
How is this different from working out at a regular gym?
At a regular gym, you're on your own. You pick your exercises, manage your own form, and motivate yourself. Here, a certified coach writes the programming, leads every class, watches your movement, and adjusts on the fly. You also train alongside other people who expect to see you — which turns out to be the thing that keeps most people consistent.
How much does CrossFit cost compared to a gym membership?
More than a globo gym, less than a personal trainer. The difference is you get coached every single session — not once a week or once a month. Most of our members tried cheaper gym memberships before and ended up not going. The cost per session you actually attend usually works out better here. See our pricing page for details.
What should I wear and bring?
Athletic clothes you can move in and flat-soled shoes (running shoes work fine to start). Bring a water bottle. We have all the equipment — barbells, dumbbells, kettlebells, pull-up rigs, rowers, bikes. You don't need to buy anything to get started.
Can I do CrossFit and another sport?
Absolutely. We have members who run, bike, ski, play hockey, and compete in other sports. CrossFit builds general physical fitness — strength, endurance, mobility — that transfers to everything else. Your coach can adjust your training load around your other activities.
Ready to start?
Book a free discovery call with a coach. We'll talk about your goals, answer your questions, and figure out the best way to get you started. No pressure, no commitment.
Or check out our pricing, class schedule, or beginner's guide.