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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: Monster Walk Leg Swings Dead Bug Warm Up: 2 Rounds: Fast High Knees Butt Kicks Shuffle Shuttle Broad Jump -then- 20 Banded Air Squat 1min Ankle Stretch 2min Banded Ankle Mobility SWOD: 2 Cluster + 5 Thruster 5 Sets WOD: 21-15-9 for Time: Goblet Squat Kettlebell Swing Pull-Up Competitor WOD: 88#/70# Chest to Bar […]
Pre-Hab: Toe Squat Banded Ankle Mobility Super Rack Warm Up: 3min Row -then- Monster Walk High Skips Forward Walking Lunge -then- 3min Foam Roll of Choice SWOD: Bulgarian Split Squat 4×10 WOD: 2 Rounds for Total Reps: 2min Single Under Rest 1min 2min Battle Ropes Rest 1min 2min Burpee Rest 1min Competitor WOD: Wear Weighted […]
Pre-Hab: Glute Smash Quad Smash Groiner Warm Up: 100 Double Under Plantar/Dorsa Flex Shuffle Shuttle High Kicks 1min Ankle Stretch 20 Air Squat Pause SWOD: Pistol Progression WOD: 4min AMRAP: 400m Run 15 Burpee Bar Hop Max Power Snatch -Rest 4min- 4min AMRAP: 400m Run 15 Burpee Bar Hop Max Power Clean -Rest 4min- 4min […]
What others are saying…
I had a goal to get fit by the age of 40 … Well I tried and I joined this local YMCA and worked out here and there but not much changed. 2014 was approaching and I thought this will be the year. I was approaching 41 and not getting any younger. I am 6’3″ and I was a good 245lbs. I was just an average guy, I never considered myself overweight but figured I could lose some weight. So as 2014 began I saw a Switch CrossFit free class post on Facebook and thought I’d give it a try. I never really had success at any gym so I was skeptical. I attended the free intro class and I was happy – thought this might work for me. I also at same time decided to stop drinking soda cold turkey (I was a 2 liter per day coke addict). I also decided to start eating healthier. It wasn’t easy and not easy on my family as I cook most of the meals.
I finally started feeling good about my body … I would be shirtless a lot and feel good about it. All of my clothes didn’t fit and I couldn’t believe it. Switch CrossFit became a family to me, everyone is super nice and the trainers are great and always available. I met some great people and the support everyone provides is awesome.
I am blessed with 2 great kids and a supportive wife, but CrossFit especially Switch CrossFit has given me purpose .. I like me now…I look in the mirror and I can smile… I definitely need to improve a lot more of my life but glad I gave CrossFit a try. Thank you Switch CrossFit for everything you have done for me. I also want to give shout out to Liz, she is the main trainer I have when I attend and she is great. I am a pretty shy but I have managed to bust out some dance moves during the WOD’s and that is huge for me.
Thanks Matt and Switch CrossFit for everything. You provided the open door and I am proud of myself that I finally accomplished something for myself. If you think CrossFit might not be for you then think again … men and women of all ages and shapes and sizes. In closing-Switch CrossFit has open doors and no judgements .. All our welcomed and appreciated!!
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.
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.