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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: Banded Internal Rotation Banded External Rotation Bridge Warm Up: 2 Rounds: 10 PVC Pass Through 10 Straight Arm Pull 10 PVC Pass Through 20 Overhead Squat 10 Sots Press 5 Lateral Burpee Over the PVC SWOD: Hang Snatch + Snatch 2-2-2-2-2-2 WOD: 18min EMOM: Odd Numbers – 20 Kettlebell Snatch Even Numbers – 14 Kettlebell […]
Are you running low on healthy snacks? These Roasted Almonds with Smoked Paprika and Rosemary are a delicious savory snack. A single batch is enough for the family to snack on for days and the best part is- they are easy to eat on the go! If you’re looking for a way to sneak some […]
Pre-Hab: PVC Pass Through Leg Swings Monster Walk Warm Up: 3 Rounds: 5 Burpee 10 Kettlebell Swing 10 45lb Plate Jumps 1min Goblet Squat Hold SWOD: None WOD: “CrossFit Games Open WOD 18.1” 20min AMRAP: 8 Toes to Bar 10 Dumbbell Hang Clean & Jerks (50#/35#) Row Calories (14/12) Or if you did it yesterday […]
What others are saying…
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.
Back in November 2013 I went for my yearly physical. When I stepped on the scale and saw 198lbs I knew something had to be done. It was the heaviest weight I have ever been my entire life. I could definitely feel my unhealthy habits, felt sluggish, had low energy and was intimidated about taking my shirt off. I was down to only 1 pair of jeans that I could fit into and refused to buy a bigger size.
My only form of exercise was running on the treadmill, always wanted to try weights but had no idea what I was doing. I had to try something different. I over heard a friend talk about CrossFit; thought I would do some research. It seemed to be what I was looking for. I then signed up for a free intro class and became a member that day.
The WOD’s (Workout Of the Day) were rough in the beginning, had to modify the workouts to my ability with constant muscle soreness, knew it would only get better from here. Ever since then I’ve seen great changes to my body, my clothes were starting to fit looser, and I have a lot more energy. Learning more about healthy eating along the way and participating in 2 “Make the Switch Challenges” has helped change bad habits and has created new healthy ones. I’ve lost a total of 38lbs, currently in the best shape I have ever been in my life and feel awesome! The unique/varied training, the community, and coaching has all changed my life and the way I now view fitness. I wouldn’t have achieved these results if it wasn’t for the knowledge, instructions and tough love that the trainers at Switch have provided.
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.