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a·droit

'droit

e

adjective

\

clever or skillful in using the hands or mind.

Cross·Fit

ˈkrôsˌfit

noun

\

constantly varied functional movements performed at high intensity

ADROIT CROSSFIT exists to inspire, empower, and prolong the lives of each and every person that comes through our doors. Using the CrossFit methodology of fitness in a safe, challenging and fun environment that inspires community and camaraderie, we will help create healthier and happier humans that live more fulfilling lives both inside and outside of our walls.

Our Mission

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Because exercise in an aesthetically pleasing space produces better results.*

*Maybe not, but it can't hurt, right?

As someone who has both struggled with my own weight and also watched my family struggle with obesity, I had been in and out of gyms and dieting my entire life, hopping from one thing to the next, never feeling satisfied and never seeing lasting results. Once starting CrossFit in July of 2013, I knew I had found the program for me!

Since I have a  naturally competitive and curious spirit, CrossFit has kept me guessing, challenged, encouraged and fulfilled since day one! CrossFit has brought me so many incredible friends that are like family, given me more confidence, and transformed me both physically and mentally. It has allowed me to do things I never thought possible, and coaching has allowed me to pass that on to others. Seeing the fire in someone’s eyes when a movement “clicks”, watching someone PR a lift or do a new movement they never thought possible..even commiserating during a particularly tough workout - those are the best coaching moments! I do not come from an athletic background, and I think I bring a unique perspective to an athlete’s growth by encouraging them that they ARE an athlete, we just have to find it inside of them and let it out!

Outside of the gym, my athletic endeavors are a little less extensive - you can find me and coach Jeremy exploring the latest brewery with our three pups, or traveling the country and world as a husband and wife photography and videography team! 

ashley mitchell

an interview with ashley  / 

coach / manager

List all CF or fitness related certifications/credentials

CF-L1 

When and why did you start CrossFit?

I started CrossFit in July of 2013! Jeremy (my husband and fellow coach!) and I were looking for a way to start making our health a priority. We had tried the “gym” thing several times and it never stuck. We had friends that were going to a CrossFit gym in Virginia Beach that suggested we give it a shot because they thought we might like it. We found out about CrossFit Seven Cities in Portsmouth, went in for our intro class and literally never thought about doing anything else!

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What is your favorite thing about CF?  

I feel like everyone says this but it’s true - The people and community! I have met so many amazing people that I would never have come into contact with if it wasn’t for CrossFit! 

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What is your favorite memory at our gym?

Too many to list, because anytime someone gets a new PR or a movement they have been working on it becomes a new favorite memory for me! The excitement and confidence that just radiates out of someone when they do something they never imagined they could is the best!

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Favorite place ever traveled?

Oia in Santorini! 

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What are your hobbies outside of the gym?

Jeremy and I love traveling and experiencing the best craft beers every town has to offer! Which is why we put in lots of time at the gym haha!

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What is your least favorite workout or movement and why?

Deadlifts - No thanks!

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What is your favorite workout or movement and why?

Give me alllll of the T2B and Overhead squats please!!! 

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What’s your go to cheat food?

Does beer count??!

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Name one random thing about you that is not commonly known?

I have a random knack for remembering song lyrics, especially late 90’s/early 2000’s rap songs. I’m convinced I was meant to be a rapper in another life!

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Growing up, I was never the athletic kid. I loved skateboarding, BMX bikes, and playing the drums, so I was incredibly active, but not in the team sports kind of way that many teenagers are familiar with.

Once I grew out of my teenage years, my athletic endeavors ceased completely, and it wasn’t until starting CrossFit that I found that spark of activity being FUN that I had always loved about the things I did growing up.

Coming from a managerial/coaching role in my previous careers, once starting CrossFit, coaching became something I quickly knew I wanted to do. It is kind of crazy how my entire life I have been preparing to coach others, and it wasn’t until I found CrossFit that that innate love and ability was able to finally shine through.

I’m still not the biggest, fastest, or most athletic guy in the gym, but I take great pride in learning the movements inside and out as well as ways to cue them successfully so that I can coach others to be better than I could ever hope to be.

jeremy mitchell

head coach / owner

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List all CF or fitness related certifications/credentials

CF-L1 
CF-L2

an interview with jeremy / 

When and why did you start CrossFit?

I started CrossFit in July of 2013 with my wife and fellow Coach Ashley! Blessed with a super fast metabolism (the collective groan from everyone can be heard right about now), I never paid any attention to what I ate, and was a connoisseur of the finest junk foods and highest sugar count sodas. Needless to say, I was not the epitome of health, even if my outward appearance didn’t show it. Add a few (okay maybe twenty-something) years to life and I knew it was time to start focusing on my health and making some serious changes in my diet and exercise regimen which at the time was zero.

an interview with jeremy / 

What is your favorite thing about CF?  

Community and Friendship. There is NOTHING like the CF community anywhere else in the world!

an interview with jeremy / 

What are your favorite coaching moments?

Whenever someone meets one of their big goals, whether that’s a new movement, a new PR on a lift, a skill that they’ve been trying to master, quitting soda, losing weight… each goal is so unique and personal to the person chasing it, and when you see that come to fruition, knowing you had something to do with it? It’s pretty awesome. Sometimes athletes just need someone to reassure them it’s going to be okay, light a little bit of a fire under their butts, or remind them of how powerful they really are.

an interview with jeremy / 

What are your hobbies outside of the gym?

I still have a great love for music and discovering new artists, and if I’m not at the gym, I’m playing with our pups, testing out a new beer, and spending time with friends!

an interview with jeremy / 

What’s your go to cheat food?

Cheeseburgers for sure. 

an interview with jeremy / 

Name one random thing about you that is not commonly known?

I played drums in a punk band that actually released a “CD” back in the day. And I had blue hair in my senior photo!

an interview with jeremy / 

What is your least favorite workout or movement and why?

Overhead Squats - because they have so far to go! OHS are not the tall man’s friend! 

an interview with jeremy / 

What is your favorite workout or movement and why?

Handstand Push-Ups - just something fun about being upside down!

an interview with jeremy / 

Favorite place you've ever traveled?

Santorini, Greece!

an interview with jeremy / 

I've spent most of my life dancing, cheerleading, doing gymnastics, and otherwise "girly" things. As an adult, I started my fitness journey with yoga and running but was looking for something more fun and more intense. After initially thinking Crossfit wasn't "girly" enough for me, I decided to give it another try and joined my boyfriend at his gym. It took only a few weeks of seeing results, in my strength, stamina, speed, and confidence, and I was hooked. The competitive nature of Crossfit combined with the community of the gym allows me to push myself past my comfort zone knowing that I will have support in both success and failure. 

In 2014, I left my engineering job to pursue a career in dance and fitness. My dance background provides me with a unique perspective regarding movement and body awareness, and also great workout playlists! I have a passion for health, fitness, and helping others to improve themselves. It is extremely rewarding to witness someone attain a new goal - whether that be a lift PR or performing a dance leap for the first time. Even more rewarding is sharing in that individual's increased confidence and believe in their abilities. 

When I'm not at the gym or at the dance studio, I love to drink wine, hang out by the ocean, and explore new places with my friends and fiance!

jacki thounhurst

CrossFit Coach

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Favorite place you've ever traveled?

The most recent place I've traveled is always my favorite... but I mostly like to travel to Rhode Island because I get to see my family and friends! (And it's the most beautiful place on earth in the summertime)

an interview with jacki / 

Fave food/cheat meal 

I like all of the foods, but I could live off popcorn (with parmesan cheese, salt and garlic) and wine with ice cream for dessert.

an interview with jacki / 

Favorite workout or movement?

Alllll the gymnastics stuff because it makes me feel like I'm back in gymnastics practice. My favorite WOD is Jacki(e) for obvious reasons.

an interview with jacki / 

Random fact about you?

This is commonly known (but random)... I am obsessed with llamas and 2000s hip hop and could hang out with llamas and listen to DMX pretty much all day.

an interview with jacki / 

List all CF or fitness related
certifications/credentials

CF-L1

an interview with jacki / 

andrea west

CrossFit Coach

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What is your favorite thing about CrossFit?

Without a doubt the community of incredible people. I have met some of the best people through CrossFit who mean so much to me.

an interview with andrea / 

I started CrossFit in 2012 because I was honestly looking for a way to save my life. I was diagnosed with a genetic lung and liver condition called Alpha-1 Antitrypsin Deficiency in 2010 and I was really struggling to breathe and get around. I saw all these people working out every day at the CrossFit gym on my drive home from work and it looked like they were having so much fun RUNNING of all things. I did some research and talked to my doctor and he said to go for it, but to be safe about it. I walked into the gym and I’ve never looked back!

I love helping athletes overcome their self-doubt/fears that they can’t do something. Sometimes we all have that little monster voice in our heads that tells us that we can’t possibly lift five more pounds/squat to depth/Rx a WOD, but I can see as a coach that you are plenty strong enough, you are just scared. I really enjoy working with an athlete and helping them to overcome those fears, get that lift/squat/Rx WOD and celebrate conquering that monster voice and build confidence.

I got my Level 1 with the express purpose to coach Scaled Athletes. CrossFit is for everyone at every level and every ability and that’s what I love about it. I think my health challenges give me a unique perspective on the Scaled Athlete perspective and I try to always scale specifically for each and every athlete’s abilities and where they are in their fitness journey.

I started CrossFit in 2012 because I was honestly looking for a way to save my life. I was diagnosed with a genetic lung and liver condition called Alpha-1 Antitrypsin Deficiency in 2010 and I was really struggling to breathe and get around. I saw all these people working out every day at the CrossFit gym on my drive home from work and it looked like they were having so much fun RUNNING of all things. I did some research and talked to my doctor and he said to go for it, but to be safe about it. I walked into the gym and I’ve never looked back!

I love helping athletes overcome their self-doubt/fears that they can’t do something. Sometimes we all have that little monster voice in our heads that tells us that we can’t possibly lift five more pounds/squat to depth/Rx a WOD, but I can see as a coach that you are plenty strong enough, you are just scared. I really enjoy working with an athlete and helping them to overcome those fears, get that lift/squat/Rx WOD and celebrate conquering that monster voice and build confidence.

I got my Level 1 with the express purpose to coach Scaled Athletes. CrossFit is for everyone at every level and every ability and that’s what I love about it. I think my health challenges give me a unique perspective on the Scaled Athlete perspective and I try to always scale specifically for each and every athlete’s abilities and where they are in their fitness journey.

Fave food/cheat meal 

It’s weird, but I LOVE Cracker Barrel fried apples with crumbled up bacon strips mixed in. I love the salty and sweet combo.

an interview with andrea / 

I started CrossFit in 2012 because I was honestly looking for a way to save my life. I was diagnosed with a genetic lung and liver condition called Alpha-1 Antitrypsin Deficiency in 2010 and I was really struggling to breathe and get around. I saw all these people working out every day at the CrossFit gym on my drive home from work and it looked like they were having so much fun RUNNING of all things. I did some research and talked to my doctor and he said to go for it, but to be safe about it. I walked into the gym and I’ve never looked back!

I love helping athletes overcome their self-doubt/fears that they can’t do something. Sometimes we all have that little monster voice in our heads that tells us that we can’t possibly lift five more pounds/squat to depth/Rx a WOD, but I can see as a coach that you are plenty strong enough, you are just scared. I really enjoy working with an athlete and helping them to overcome those fears, get that lift/squat/Rx WOD and celebrate conquering that monster voice and build confidence.

I got my Level 1 with the express purpose to coach Scaled Athletes. CrossFit is for everyone at every level and every ability and that’s what I love about it. I think my health challenges give me a unique perspective on the Scaled Athlete perspective and I try to always scale specifically for each and every athlete’s abilities and where they are in their fitness journey.

Favorite workout or movement?

Grace is my favorite.

an interview with andrea / 

I started CrossFit in 2012 because I was honestly looking for a way to save my life. I was diagnosed with a genetic lung and liver condition called Alpha-1 Antitrypsin Deficiency in 2010 and I was really struggling to breathe and get around. I saw all these people working out every day at the CrossFit gym on my drive home from work and it looked like they were having so much fun RUNNING of all things. I did some research and talked to my doctor and he said to go for it, but to be safe about it. I walked into the gym and I’ve never looked back!

I love helping athletes overcome their self-doubt/fears that they can’t do something. Sometimes we all have that little monster voice in our heads that tells us that we can’t possibly lift five more pounds/squat to depth/Rx a WOD, but I can see as a coach that you are plenty strong enough, you are just scared. I really enjoy working with an athlete and helping them to overcome those fears, get that lift/squat/Rx WOD and celebrate conquering that monster voice and build confidence.

I got my Level 1 with the express purpose to coach Scaled Athletes. CrossFit is for everyone at every level and every ability and that’s what I love about it. I think my health challenges give me a unique perspective on the Scaled Athlete perspective and I try to always scale specifically for each and every athlete’s abilities and where they are in their fitness journey.

Random fact about you?

I ran Cross Country in high school and really loved it (but I was not very good at it!).

an interview with andrea / 

I started CrossFit in 2012 because I was honestly looking for a way to save my life. I was diagnosed with a genetic lung and liver condition called Alpha-1 Antitrypsin Deficiency in 2010 and I was really struggling to breathe and get around. I saw all these people working out every day at the CrossFit gym on my drive home from work and it looked like they were having so much fun RUNNING of all things. I did some research and talked to my doctor and he said to go for it, but to be safe about it. I walked into the gym and I’ve never looked back!

I love helping athletes overcome their self-doubt/fears that they can’t do something. Sometimes we all have that little monster voice in our heads that tells us that we can’t possibly lift five more pounds/squat to depth/Rx a WOD, but I can see as a coach that you are plenty strong enough, you are just scared. I really enjoy working with an athlete and helping them to overcome those fears, get that lift/squat/Rx WOD and celebrate conquering that monster voice and build confidence.

I got my Level 1 with the express purpose to coach Scaled Athletes. CrossFit is for everyone at every level and every ability and that’s what I love about it. I think my health challenges give me a unique perspective on the Scaled Athlete perspective and I try to always scale specifically for each and every athlete’s abilities and where they are in their fitness journey.

List all CF or fitness related
certifications/credentials

CF-L1

an interview with andrea / 

I started CrossFit in 2012 because I was honestly looking for a way to save my life. I was diagnosed with a genetic lung and liver condition called Alpha-1 Antitrypsin Deficiency in 2010 and I was really struggling to breathe and get around. I saw all these people working out every day at the CrossFit gym on my drive home from work and it looked like they were having so much fun RUNNING of all things. I did some research and talked to my doctor and he said to go for it, but to be safe about it. I walked into the gym and I’ve never looked back!

I love helping athletes overcome their self-doubt/fears that they can’t do something. Sometimes we all have that little monster voice in our heads that tells us that we can’t possibly lift five more pounds/squat to depth/Rx a WOD, but I can see as a coach that you are plenty strong enough, you are just scared. I really enjoy working with an athlete and helping them to overcome those fears, get that lift/squat/Rx WOD and celebrate conquering that monster voice and build confidence.

I got my Level 1 with the express purpose to coach Scaled Athletes. CrossFit is for everyone at every level and every ability and that’s what I love about it. I think my health challenges give me a unique perspective on the Scaled Athlete perspective and I try to always scale specifically for each and every athlete’s abilities and where they are in their fitness journey.


danielle collinsworth

coach / yogi

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Favorite place you've ever traveled?

an interview with danielle / 

Fave food/cheat meal 

an interview with danielle / 

Favorite workout or movement?

an interview with andrea / 

Random fact about you?

an interview with danielle / 

List all CF or fitness related
certifications/credentials

CF-L1

an interview with danielle / 

Pricing + Memberships

CrossFit
Monthly/Drop in

Unlimited CrossFit Memberships

*Includes access to all Adroit programs

$150

Month to Month

$140

6 month Contract

$160

10 class punch card

$250  (each additional family member $50 / month

Family / Couple Rate

Inquire about a membership

Drop in

$20(custom rates available for multiple days)
please email before dropping in

Unlimited Open Gym

*Includes Open Gym only

$100

Month to Month

Inquire about a membership

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Open Gym

CrossFit

5:30am
6:30am
9:30am
12:00pm
4:00pm
5:00pm
6:00pm
7:00pm
*No 7pm Thursday + Friday

9:00am LIFT / Barbell
10:00am WOD

Monday - Friday

Saturday



9:30am-12:00pm
2:00pm-4:00pm

7:30am-12:00pm
2:00pm-4:00pm

11:00am-12:00pm

7:30am-9:30m
2:00pm-4:00pm

9:00am-11:00am

Sunday

Saturday

Friday

Thursday

Mon Tues Wed

Yoga

11:30am

Sunday

7:00pm

Thursday

Thursday

7:00pm

11:30am

7:30am-9:30am
2:00pm-4:00pm


7:30am-9:30am
2:00pm-4:00pm


Yoga

schedule

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first things first  /

what is crossfit?

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit’s Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way. He then created a program specifically designed to improve fitness and health. CrossFit is constantly varied, functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. 

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 11,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means. The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation. Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing. 

While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind. 

I’m New to CrossFit - what should I expect? 

Great question! You should expect to be challenged, to learn LOTS of new things, and most importantly, to have FUN. Our Foundations classes are perfect for people who are new to CrossFit or would like a refresher on the basics. Our Foundations classes are small group or individual, 4 course classes designed to get you prepared for our group classes by learning the movements and language of a typical CrossFit class. One of our experienced coaches will train you through the foundational movements of CrossFit which we regularly program into our group classes. This 60-minute class will typically start with a briefing on what will be covered, a structured warm up, skill coaching on a particular movement or two, a heart pumping workout, then a cool down and brief lecture on a particular topic of the day.

Do I have to be in shape before I can start CrossFit?

No. This is one the biggest misconceptions about CrossFit - we welcome and encourage people of ALL abilities and athletic levels (even if that level is zero!) to give CrossFit a try. Ask coaches Ashley + Jeremy about their first time trying CrossFit (hint, Ashley lost a shoe!). 

what if i'm dropping in from out of town?

Say what!? Heck yeah, we love new friends. Shoot us a message on the quick connect form below and let us know when you plan to drop in! Pricing for a single drop in is $20.00 or a shirt and we can customize your rates if your'e visiting for a few days! 

I have an old/nagging injury - Can I still do CrossFit?

Many people hurt or tweak their lower backs, knees, shoulders, etc. and are afraid to exercise those areas. The problem with avoiding those previously hurt areas forever is that they never get strengthened. This is disaster waiting to happen. You create muscular imbalances by training other areas of your body and avoiding the problem area. You become stronger everywhere else but at the same time that problem area gets weaker in comparison. This actually increases your chance for that area to be re-injured.

CrossFit can actually be used as rehab for injuries. Many people have come to us, unable to Squat (get yourself up from a seated position), Deadlift (picking up your groceries), Press (putting something up on a shelf) CrossFit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity. Our coaches will work with you to meet your individual modification and scaling needs to ensure your safety. 

I’m ready to sign up! What next?

Awesome! We cannot wait to learn more about you and help you meet your goals inside and out of the gym. 

Call or Email us to with any questions or to get signed up for your first foundations class! 

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