Live a better life. Switch CrossFit combines diet, exercise and community to improve the overall life of the members of the community. If your goal is to feel better and be healthier, Switch CrossFit is the place for you.Get Started
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Heard of CrossFit, but not really sure what it is exactly?
Watch this video to learn a bit more about this great exercise method.
We aren’t your average gym experience where you do the same thing day in and day out. Every day you come in the workout will be different and you will learn a lot of fun, new exercises.Schedule a Free Intro Class
Pre-Hab: Scapula Push-Up Straight Arm Pull Low Bear Warm Up: 3 Rounds: 20 Partner Wall Ball (10ea) 20 Partner Med Ball Sit-Up (10ea) (no abmat) Wheel Barrow (once each down & back) SWOD: Bench Press Set 1RM WOD: “Helen” 3 Rounds for Time: 400m Run 21 Kettlebell Swing (53#/35#) 12 Pull-Up Competitor WOD: None Cool […]
Pre-Hab: Leg Swings Mountain Climber Fire Hydrant Warm Up: 3 rounds: 1min Halo (30sec each way) 15 Goblet Squat 20 Kettlebell Press (10 per arm) Bottoms Up 1min Kettlebell Slingshot SWOD: Single Leg Deadlift 3-3-3-3 Per Leg WOD: 5 Rounds for Time with a Partner: 25 Calorie Row 10 Axle Bar Deadlift 10 Axle Bar […]
Pre-Hab: Box Rack Stretch Super Rack Bird Dog Warm Up: 75 Jumping Jack 25 Superman -then- Glute/Ham Smash (2min) Lumbar Smash (2-4min) T-Spine Smash (2-4min) SWOD: Pause Clean & Pause Jerk 2×2 @ 90% Clean & Jerk 4×2 @ 90% WOD: 50-40-30-20-10 Sit-Up 25-20-15-10-5 Burpee Box Jump Competitor WOD: 30”/24” Cool Down: Wall Splits Doorway […]
What others are saying…
When I walked into Switch CrossFit a little over a year ago, I had no clue what to expect. I had just talked to two of my co-workers about the workouts they were doing. CrossFit was very unfamiliar to me at the time and all I knew was what I watched on TV and the Internet. It looked as hard as heck! Being in my late 30’s with no motivation in working out I had grown into a husky 212 lbs. In my 20’s I was a typical male going to the gym (skipping leg days) doing the same workouts over and over. I knew that I had to change things but lacked the motivation and knowledge to do so. Naturally when I hit my 30’s and started a family, my fitness took a backseat to everything. I relegated myself to just running to try and maintain some type of physical fitness necessary for my health and job. Being out of shape was taking a toll on my health as my doctor told me at my yearly physicals that I needed to eat less sodium and my cholesterol was way too high. I had wicked acid reflux due to my horrible diet, which I had to take medication every day to maintain. Needless to say I needed and wanted to change in a drastic way. In came Matt Krakowski and Switch CrossFit.
After talking to Matt and scheduling my free class I knew without a doubt that Switch CrossFit was for me! The atmosphere, instructors, and people are second to none. After a few months of CrossFit I was making some good progress. I felt the strength returning that I had when I was younger. In some cases I was lifting more then I was when I was in my mid 20’s! All these gains I was making despite my still eating poorly. In spring Matt had a “Make The Switch” fitness challenge in which we had to follow a specific eating guideline that he established. With Switch CrossFit’s workouts, diet plan, and encouragement I dropped to 180 lbs! Everyone, and I mean everyone, was asking me what I was doing to lose so much weight! I even had restaurants that I frequented at work ask me about what was going on. I simply told them about Switch CrossFit. After being there 2 years I still am maintaining my weight around 180 lbs and STILL making gains. At my yearly physical all my blood results were in the “normal” range and my blood pressure was a perfect 120/80. I don’t have to take my acid reflux medications anymore either. With all these changes for the better my wife took notice and joined up as well. This was all due to Matt Krakowski and Switch CrossFit!
There are only two things about CrossFit that I can complain about.
- CrossFit not being around earlier in my life.
- Not joining Switch when it first opened!
I am 60+ recently retired and looking to get and stay fit. When first confronted with CrossFit, I was concerned it was for athletes much younger than myself, that it would be too intense for me, and that I would not be able to keep up. I was hesitant to try it but am very glad I did. My fears were unfounded. The great thing about CrossFit is that each exercise is scaled to the ability and strength of the individual. This allowed me and persons of all ages to participate in CrossFit. Scaling means that each exercise or activity can be done a number of ways such that independent of strength or ability every person can participate. Another advantage to me of CrossFit is the personalized training. As I have never participated in organized strength training and only used machines at gyms in the past I really did not know how to perform strength exercises. The one-on-one CrossFit instruction took me step-by-step through how to execute each strength exercise and gave me the knowledge and confidence to perform. Although many of the athletes are younger than me the CrossFit community is great in accepting persons of all ages. Since starting CrossFit I am in better shape than I have been in years. My recommendation is to not be intimidated by CrossFit either due to age or your current shape, give CrossFit a try, I am confident you will find it one of the best exercise regimes and communities you have ever participated in.
It is unbelievable to tell you how my life has change because of Switch CrossFit. When I joined 2 years ago, I really had no intention of doing more than the 10 punch card visits I would get after Fundamentals. I was a sugar and carbohydrate addict that had worked out less than 10 times in 20 years and at 46 years of age and overweight, I really did not think much would change.
So how did it? I just started going and doing my best with modified skills. As others were doing real push-ups, I was doing them against the wall. My pull-ups were so assisted with bands it was like bungee jumping! All the while, the Switch Trainers and Family made me feel proud of doing my best. Nobody was looking at me strange or pitying me, it was all genuine encouragement. I soon loved to go be there and began working out as much as possible. Finally the Switch Nutritional Challenge changed my nutrition so that I no longer crave grains, pop, and other kinds of sugar.
It has been two years from my first class. I can now do many real push-ups and pull-ups. It helps that I am so much stronger and nearly 50 pounds lighter! Switch CrossFit has helped me become a happier, healthier person. I look in the mirror and just am amazed that a registered couch potato with no expectations could do this. But hey if I can, anyone can and that is the best thing about this gym.