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Nutrition Counseling

Fitness is 80% diet and 20% hard work.  To reach your fitness goals you need a commitment to proper nutrition.  We provide ongoing nutrition education and consultation to help guide the way.

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With our personalized training you will finally get that body you have always wanted. Whether you want to lose fat, tone up, build mass or gain strength we can help you get there.
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Improve Overall Health

With our focus on proper nutrition and functional movements you will greatly improve your overall health. You will feel better, have more energy, get sick less often and live a longer, happier life.

Celebrating Four Years of Switch CrossFit

Switch CrossFit has officially been open FOUR years. I found it hard to believe that it had been that long until I started to review all that has been accomplished and how we've grown in that time. It goes without saying that none of this would be possible without our loyal and hardworking members and staff. When Switch opened back in June 2013, it was a one man show. Matt ran the gym and coached all six CrossFit classes that were offered Monday through Friday. You read that right...that was a total of 30 classes per week. That's hard to imagine considering we now offer a total of 44 CrossFit classes per week, on top of all of the other programs we have added since 2013. In October of that year, we added Barbell Club twice per week and to say that those classes were small would be an understatement. In January 2014, we started offering a Yoga class on Sunday mornings. This was an exciting new program to be offered because it kicked off our trend of focusing more on mobility and gave our members an opportunity to slow down and tune into their body. That Spring, we kicked off our first Bootcamp sessions. As the year went on, our membership continued to grow and grow. In the beginning, we were used to certain classes being slow or empty at times. By the end of the year, we often had to enforce our ten person cap on classes. This is about the time that Matt started putting more serious thought into the continued growth of Switch CrossFit and what that would mean for our location at that time. Luckily, the pieces of the puzzle were falling perfectly together and the unit next door became available. The expansion project began in March 2015. With the help of members, trainers, and countless hours of hard labor from his dad, Matt was able to complete the project in a few short months (it's crazy how fast people volunteer to help when beer is involved).  On May 30, 2015, we held the grand reopening of the Drew Russell Memorial Gym and Nicholas McGehee Memorial Room. This expansion allowed for us to open up the gym schedule even more. Due to the growing interest in Barbell Club, the program was made into a five day per week program. Due to the overwhelming success of our summer Bootcamps, we were able to start the SwitchFit program three days per week. The expansion also allowed us to start our Kids CrossFit program, which focuses on teaching kids a healthy and active lifestyle early on. Further down the road, we were able to start our Legends program for our 55+ year old crowd to show that fitness can be a lifelong process. Not only were we able to start offering a variety of new programs, but the expansion also allowed us to expand our open gym hours greatly, which has allowed our members time to focus on more specifically on their goals outside of the daily WODs. As previously mentioned, we currently offer 44 CrossFit, five Barbell Club, four SwitchFit, six CrossFit Kids, three Legends, two Yoga, and two Bootcamp classes PER WEEK. All of the added classes and programs have stemmed from suggestions in our anonymous surveys that are emailed to the members through out the year (so next time you see one-DO IT, please). When members speak up, Matt has always listened and made changes when possible. We do our best to continue to grow Switch by keeping our community positive, dedicating our staff to furthering their education, and providing the best environment possible to have fun while getting fit. Over these four years, Switch has grown from a one man show to a full operation that includes the hard work of eleven trainers. We've been able to complete a total of seven successful nutrition challenge that resulted in massive nutrition and lifestyle changes for those that participated. Not only have most participants had positive body composition changes, but most have made strength gains through that process.  Switch has also been able to hold seven in-house competitions, including four Holiday Hootenannies, a Fall Brawl, and two mock Olympic weightlifting meets. Not only have these been great team building events, but they have provided members with the opportunity to explore their competitive side before making the decision to compete in local competitions outside of our gym. While the fitness goals that have been hit in Switch have been impressive, they don't even come close to comparing to the goals that we have hit in regards to fundraising for causes that are close to our hearts for many reasons. Each year, Matt has chosen a charity that has a connection to the gym or our members in one way or another. We have organized fundraising events to benefit The Pink Fund, The Cystic Fibrosis Foundation, Active Heroes, and the Friends of Jacob Foundation. In doing so, we raised over $10,000 combined for these charities. On top of that, we have had a Giving Tree during the past two holiday seasons for children in foster care in the area and you all have blown us away with your generosity during a season that is tough on so many families. I don't mean to sound like I'm bragging, but we really do have the best community here at Switch CrossFit. Sure-we're all here to get fit and hit PRs. But isn't this really what life is about? Surrounding yourself with like-minded people to help reach your own personal goals and make a positive change in the world around you?! We are so blessed to have each and every member that has walked through our doors and left mark on the community in their own unique way. I know I speak for everyone in the Switch Crossfit community when I say that I'm excited to see where the next four years takes us. To celebrate all that we have achieved and how far we've all come, personally and as a gym community, we are holding our 4 Year Anniversary Party on June 24, 2017. The event will be kicked off with 30 minutes of Yoga starting at 9:30am. Following Yoga, there will be adult and kids WODS (listed below). Once everyone has gotten a quick workout in and worked up an appetite, we'll be grilling up some lunch and hanging out. The gym will provide meats to grill and drinks. All we ask is that participants bring a dish to share with everyone (and no, it doesn't have to be healthy). We hope to see you all there! RX: 4-8-12-8-4 reps for time of: Burpees over the bar Front squats Muscle Up   Scaled: 4 Rounds for time 10 Burpees over the bar 8 Front squats 8 Pull Up/Ring Row   Kids: Partner WOD: 8 min AMRAP: 10 Ball Slam Run (Partner 1 carries med ball) 10 Squats to Ball Run (Partner 2 carries med ball) 10 Partner Burpee

Latest Blog Posts

  • family

    June 26, 2017

    Pre-Hab: High Kicks Leg Swings Halo Warm Up: 2 Rounds: 20 Push-up 10 Hanging Knee Raises Plantar/Dorsa Flex Drill 20 Walking Lunge w/ Knee Drive 10 Kettlebell Swing SWOD: Good Morning 10-10-10 WOD:  18min AMRAP: 10 Dumbbell Power Snatch (5 per arm) 10 Overhead Walking Lunge (5 per arm) 10 Sit-Up 300m Row Competitor WOD: […]

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  • ian

    June 25, 2017

    Pre-Hab: Bottoms Up Wall Bug Fire Hydrant Warm Up: 2 rounds: Shuffle Shuttle 10 Jumping Squat High Kicks 20 Alternating Press -then- 2min Triceps Smash 1min T-Spine Smash 30 Scapula Push-Up SWOD: Press 10-10-10 WOD:  10min AMRAP: 9 Deadlift 12 Bar Facing Burpee 200m Run Competitor WOD: 315#/215# Cool Down: Samson Stretch Diagonal Sit Toe […]

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  • gina

    June 24, 2017

    Closed for our 4 Year Anniversary Party!

    Read More

What others are saying…

I heard about CrossFit before, I heard it was hard and I heard that I probably wouldn’t like it. I assumed there would be a lot of military-style yelling. I was concerned that CrossFit was not meant for me—a 33 year old, out-of-shape, wife and mother of two who “used to” play sports and run regularly in what seemed like a lifetime ago. Those reasons alone were enough for me to shrug off the thought of joining a “box”. But something finally pushed me to Make The Switch last summer.

I attended a free introductory class on June 5, 2014. I was petrified. I didn’t know at all what to expect. I didn’t know what to wear. What if I couldn’t do what they asked me to do? What if I was too slow or too weak? I still remember standing outside after the workout with the owner, Matt, and another member in the class as we were cooling down, just trying to catch my breath. I remember thinking that maybe I wasn’t strong enough or fast enough to do CrossFit.   I remember thinking that I had no idea that I was THIS out of shape. I was fairly overwhelmed by the workout and told Matt I would need to think about if I was going to sign up for the Fundamentals Program.

That night, I knew what I had to do, I had to sign up. I wasn’t strong enough—or fast enough and that is exactly why I needed this program. I wanted to be stronger, I wanted to be faster and I also really wanted to lose weight. I knew I needed trainers to guide me to get my health on track. I needed a proven fitness routine that I could commit to. I needed this for my children and most of all for myself. One hour for each class, that’s all I would need to get started.

I began Fundamentals two days later. There seemed to be so many new movements—some that I had never even heard of. I remember asking what would happen if I couldn’t remember everything. I thought maybe I needed to take notes! Matt reassured me that the trainers would always remind us of the movements as well as any modifications and guide us during all of the classes. I soon discovered the short videos on the website with demonstrations and continue to look at them before classes.

There were days in the beginning where I could barely lift my arms over my head after the workout but within a few weeks, I was feeling stronger and more confident. I graduated from fundamentals on June 16th and knew that I could take this new adventure at least one month at a time with the flexible membership plans. With almost an entire summer ahead of me, I would have time to establish a routine before returning to work as a high school teacher. At that time I figured I would see if the program would still fit my schedule. When September came, I never even questioned whether or not I would continue. I was seeing the results that I wanted.

When Matt introduced me as a new member during my first official class, I was immediately welcomed. I remember a few people telling me that I would love it and encouraging me to start logging my workouts so I could see my progress. The trainers have always been more than helpful to explain modifications to movements to fit everyone’s ability. In the beginning, I had to modify most movements. I couldn’t even jump rope with two feet. I remember the first WOD that I completed “as prescribed”! I still modify a lot of movements but remind myself that as long as I am pushing myself, over time I will continue to improve.

When I joined Switch CrossFit in June 2014, my weight was climbing despite any short-lived efforts I made after my daughter was born nine months earlier. I had been so determined to get “back in shape” but my plans failed over and over. Diets failed, workout plans failed, my clothes didn’t fit, I was uncomfortable in my skin and I was out of breath playing with my kids.

Balancing my career and family made it seem like I didn’t have enough time to work out. The allure of an efficient one hour workout drew me in and that is one of the many reasons that I keep going! After my first month, I began incorporating the general rules of nutrition that Switch CrossFit promotes and the weight loss results that I was looking for began. I now average about 5-6 classes per week and get excited to look at the blog every night to see what the next day’s workout will be.

I have lost almost 30 pounds and 3 pants sizes. I climbed a rope for the first time in my entire life in October, despite my fear of heights and assumption that I’d never, ever be able to pull myself up. I set a Switch record rowing 1000 meters in December and surprised myself again. I ran a 5k before the holidays with only CrossFit training and although years prior I was a regular runner I was able to run a PR! Right after the new year, I did my first standard push-ups. Being a member of Switch CrossFit makes me feel like a part of a team. I work hard for my individual achievements but I am part of a group of coaches and athletes who support me and we work together for everyone to improve and meet their goals.

anne h

As a female, joining a CrossFit gym was a big decision. I hate to say it but I was intimidated. My stereotype was that I would be joining a gym with a bunch of huge dudes that laughed at girls trying to work out. I was totally wrong. By joining a CrossFit gym you are joining a community of health minded people – men and women. In my experience of CrossFit, I found a group of people who were genuinely interested in fitness because they really cared about their health and were interested in taking their bodies to the next level. There is a certain kind of commitment in the air at a Crossfit gym that you just don’t get at a regular gym. Now you might still be wondering if it’s too ‘intense’ for you. It’s a good question to ask when considering CrossFit. The most important factor is going to be the skill level of your leader and I can certainly endorse Matt Krakowski as an amazingly talented and very inspired CrossFit trainer. Is CrossFit really hard? Will you question whether you can get through the workout? YES, BUT you are going to be so proud of yourself and amazed by what your body can do and how it can look that I promise you will never think of a workout in the same way.

Adriana CrossFit Testimonial Pic

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.

Switch CrossFit Testimonial - Rich K