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4 WEEK BOOTCAMP
Is CrossFit Right For You?
The simple answer is: “YES”
It doesn’t matter what your actual fitness goals are, CrossFit will help you achieve them quickly. By executing a variety of compound functional movements at a high intensity you will certainly improve in all aspects of fitness. The hidden benefits are as follows:
1. Fat Burning
Compound functional movements utilize more muscles which burns fat much faster than isolation movements.
2. Never Bored
The constantly varied WOD (workouts of the day) means that you will never do the same “routine” EVER. Although the WODs are based on a core group of movements. The order, combinations, reps, rounds, etc. are always varied. Each day is different, each week is different.
3. Constant Improvement
The variety of exercises also means that your body will never get used to, or adapt to a particular exercise routine. You will never plateau. All WOD’s are based on repeatable and measurable (timed) exercises. So from time to time you will execute a past WOD to see if it can be done faster than before.
4. Motivation
All WODs are lead by a trainer or coach to ensure proper and safe execution of the movements. In addition to the trainer, you may also be among other clients in a group setting. Finally all WOD’s have a time element, to encourage you to push harder.
Am I in good enough shape to attend the sessions?
Show up as you are... REALLY! We’ll make you better.
All of our sessions consist of compound functional movements, which are natural, scaleable, modifiable, or have substitutions. This means that everyone regardless of age, gender, fitness level, etc. can have fun exercising together.
Is it possible to get the attention I may need in a group setting?
Our trainers are CPR/ First Aid certified and have at least a Crossfit certification (most of us have multiple fitness related certifications) We are taught to handle large groups; however, in most cases, the client to trainer ratio will never be greater than 12 to 1. If necessary, we will add a second or third trainer. We are trained to keep you safe while improving your fitness level. We will let you know if you are doing something unsafe or improperly. What To Expect
When you come to The Compound you should know that you are going to get the best training there is possible. You will be coached by an experienced trainer and be around other trainees that are motivated and trying to accomplish the same goals you are. It is normal to feel a bit nervous and overwhelmed at first. Don’t worry, everyone feels like this their first time. A lot of people come in and think they are going to go right into the hardest thing possible but it is not like that. We are very safe and cautious with the progression of our members.
We take a systematic approach towards every exercise we do with our people. The first thing that happens is you will be taught the 10 General Physical Skills of Fitness: Cardio Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility, & Balance. We will explain how each of those 10 skills will help you towards your fitness goals. Next, we go over the 4 Ways of Learning “Hearing, Seeing, Feeling, & Performing” After that, we explain why the CrossFit Program is efficient and effective. Everything in our program is “Measurable, Observable, Repeatable, & Scaleable” - this is the beauty of CrossFit. We like to call it Evidence Based Fitness.
This whole process takes roughly 10-15 minutes, then we start with a WARM-UP that we have customized here to help us assess you. This will help us see where you are efficient or inefficient in the “10 General Physical Skill of Fitness.” On your first day we are going to look for four things when you come in: “Can you SQUAT, RUN, PUSH, and PULL.” If you are not proficient in those four movements then that is where we start. Everything we do here is very basic and simple. You will start with your own bodyweight and build up from there. All movements are truly functional and have carry over into everyday life. As you get better - and you will - you will start to notice some side effects. Some of those that have been reported are: more energy throughout the day, sleeping better at night, fat loss, muscle gain, being more alert, feeling healthier, higher confidence level, and much more.
If you are still a bit nervous it’s OK. Come in and try one of our classes or set up a time for a personal training session. If you have a group or few people you want to bring then that is OK as well. Just give us a call and we will set something up. Your first time is always FREE and there is no commitment required. We will be more than happy to answer any questions and help you in your journey towards a healthier lifestyle and reaching your fitness goals.
Do you want to be healthy enough to climb a flight of stairs without huffing and puffing? Do you want to be confident enough to wear those favorite pair of jeans hiding in your closet? Do you want to be a healthier eater? Do you want to be fit enough to complete your first race? Do you want to be powerful enough to win your division in your next race? Do you want to be strong enough to pick up your children or grandchildren? Of course you do! And we want that for you as well!
