SARTELL -- This week in our "Fitness Friday" series on WJON, we learn more about the sport of Crossfit.

Crossfit is a constantly varied functional movements done at high intensity.

Aaron Bartels is the Director of Crossfit Pinecone at Fitness Evolution is Sartell. He says you don't have to have an athletic background to try crossfit and have fun.

"It doesn't matter how much you can bench press or how nice your bicep looks it just gives you the ability to just do work better no matter what that work is," says Bartels.

Many people are hesitant to join Crossfit based on what they have heard or seen. Bartels says if the exercises are done right Crossfit can become a great tool to help improve your overall health.

"The number one thing back here is safety, I encourage that to everyone. We do some movements that can be dangerous if not properly done and supervised," says Bartels.

Bartels says many times people are competing more with themselves then the others next to them in the class and that's where people start to notice the difference.

"The white board that's where you see your progress. Every time we do a workout everyone puts their name and time on the there," says Bartels. "You're going to see someones time and you won't be anywhere close but the next time you start noticing you're getting closer and faster."

People in Crossfit begin to form a family cheering on others during the workout and hanging out outside of the gym.

"All my friends are crossfitters it seems like. The bond you get from working out like this and spending time with each other is incredible," says Bartels

Bartels says it can take about three months before you see significant change from your time in Crossfit. However it's not about looking good but about doing things you didn't think you could.

Crossfitters feel the burn during today's workout. (Photo: Alex Svejkovsky, WJON News)