CrossFit DYR, Coached Group Training
CrossFit in Groton & Mystic, CT
CrossFit Dýr is the coached CrossFit program available at O.N. Athletics. Each class combines strength, conditioning, gymnastics, Olympic lifting, and functional fitness under the guidance of a coach. Every movement and workout can be scaled to your experience and ability.
Your CrossFit membership also includes 24/7 access to the full O.N. Athletics facility, giving you the flexibility to train on your own between classes.
Starting at $150/month.
What A Class Looks Like, Start To Finish
Classes are approximately one hour and follow a consistent structure. You'll start with a warm-up before moving into the day's strength, skill, or movement work. Your coach will demonstrate movements, help you choose appropriate weights and variations, and make adjustments as needed.
The class then moves into the day's workout, followed by a cool-down. Throughout the session, your coach is there to teach, correct technique, and help you get the right level of work for your ability.
You don't need to know the workout ahead of time or figure everything out yourself. That's what the coach is there for.
Scaling: Every Class Fits Every Level
Scaling isn't a separate beginner version of CrossFit. It's how CrossFit works.
The workout provides a framework, and your coach adjusts movements, weights, repetitions, and intensity to match your current ability. A pull-up might become a ring row, a heavy barbell might become a lighter weight, and a movement you're not ready for yet will have an appropriate alternative.
The goal isn't for everyone to do exactly the same version of the workout. The goal is for everyone to get the right workout for them.
- Every movement has appropriate scaling options
- Coaches help determine weights and variations
- Injuries and limitations are worked around
- Beginners and experienced athletes train in the same class
Do I Need To Be Fit To Start?
No. That's what the classes are for.
You don't need prior CrossFit experience or a certain level of fitness to get started. Your coach will teach you the movements, explain the workout, and help you choose appropriate modifications for your current ability.
New members who are new to CrossFit are coached through the movements as part of their regular classes, with proper form prioritized before intensity or weight. Your coach will scale the workout to your current ability and teach you the movements as they come up.
You won't be expected to keep up with someone who's been training for years. You'll be coached through the workout that's right for you.
Strength, Conditioning & Olympic Lifting
CrossFit Dýr combines multiple areas of training into a balanced program.
Strength training develops foundational strength through movements such as squats, presses, deadlifts, and pulls.
Conditioning ranges from short, high-intensity workouts to longer aerobic sessions using rowers, bikes, running, and other conditioning movements.
Olympic lifting includes the snatch and clean & jerk, taught through progressions that allow beginners to learn the movements while experienced athletes continue refining technique.
Gymnastics, carries, jumps, and other functional movements round out the training.
- Strength training and progressive resistance work
- Short and longer conditioning workouts
- Olympic lifting taught through progressions
- Gymnastics and functional movements scaled to your ability
More Than Just A Workout
One of the biggest differences between training on your own and joining a CrossFit class is the community.
You train alongside many of the same people each week. Coaches know your name, members encourage each other, and there's a sense of accountability that makes it easier to keep showing up.
You still have the freedom of the full O.N. Athletics facility outside of class. Your membership includes 24/7 access, so you can add accessory work, conditioning, or your own training whenever it fits your schedule.
Coaching when you want it. 24/7 access when you need it.
This Week’s Class Schedule
Membership, Drop-Ins & Parking
- CrossFit Dýr membership: Starting at $150/month for unlimited coached classes, plus 24/7 access to the full facility through our member app.
- Class drop-in: $25 for a single coached class, available on our drop-in page.
- Open gym day pass: $15 if you would rather train on your own first, also on our drop-in page.
- Where we are: 800 Flanders Road, Building 9 Unit 5, Mystic, CT 06355, off Flanders Road, which connects to Routes 184 and 1, minutes from downtown Mystic and a short drive from Noank, Stonington, and New London.
- Parking: free, on site, directly outside the door.
Questions about classes? Call or text (860) 415-4909.
Common Questions
Questions About This Program
No. You don't need to be fit or experienced to start. New CrossFit members are coached through movements in regular classes, with proper form prioritized before intensity or weight. Every workout is scaled to your ability.
Most beginners learn roughly 70% of the movements within their first six weeks of consistent training. Most of our newer members are either brand new to CrossFit or have less than six months of experience.
You don't need to be ready for CrossFit. You just need to start.
Yes. Class members get access to the full 7,200 sq. ft. floor through our member app, so you can train on your own on days you are not in class.
About an hour, including warm-up, a strength or skill segment, the workout itself, and a cool-down.
Tell your coach before class. Movements get substituted around the injury so you can train the rest of your body while it heals. Clear anything medical with your doctor first.
Yes. Visiting athletes are welcome. A class drop-in is $25. Register in advance and complete the digital waiver on our drop-in page.
CrossFit Dýr is a good fit if you want structured training, coaching, and a community to keep you accountable. You don’t need to be an athlete or have experience with CrossFit.
If you’re looking for completely independent training, our 24/7 Open Gym membership may be a better fit. If you want individual attention and a program built specifically around you, personal training may be the better option.
Not sure which is right for you? Schedule a tour or reach out and we’ll help you find the best fit.
This is one we hear from women all the time: “I don’t want to get too bulky.”
The reality is that significant muscular size doesn’t happen by accident. Building a highly muscular physique takes years of consistent, intentional training, nutrition, and a specific focus on gaining muscle.
For most women, strength training is about getting stronger, healthier, and more capable. It can help maintain muscle and strength as you age, support bone health, and make it easier to stay active and independent throughout life.
Strength training is for everyone, at every age and experience level.
Still Not Convinced?
We'll make it easy
Find Us
Come Visit Us
Address
800 Flanders Road, Building 9 Unit 5
Mystic, CT 06355
Serving Groton, Mystic, Noank, Stonington, New London, Ledyard, Gales Ferry & Southeastern Connecticut
Directions & Parking
Off Flanders Road, connecting to Routes 184 and 1, minutes from downtown Mystic and a short run from I-95, Noank, Stonington, New London, and Naval Submarine Base New London. Free on-site parking directly outside the door.
Get driving directionsCall or Text
(860) 415-4909Hours
Open 24 Hours7 Days a Week
24/7 member access through our member app