What Is Crossfit

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”

I am new to fitness, will I be able to do CrossFit workouts?

Absolutely, positively, 1000% YES! Whether you are 15 or 85, elite athlete or have never exercised before, our workouts can be scaled and modified to meet each individuals physical ability. CrossFit is all about giving 100% effort for each given workout. This looks and feels different for all of us, as long as you are giving YOUR 100%, you will receive 100% of the benefits and become stronger and faster with each session

How long are the classes?

Each class lasts about an hour. The classes are generally broken down like this:

  • 5-15 minutes of warm-up and stretching
  • 15-25 minutes of reviewing skills and technique
  • 10-30 minutes for the WOD (workout of the day)
How often should I work out?

The more classes you attend, the more physically fit you will become. Simple as that. If you are a CrossFit member you may attend as many classes as you would like, but it is strongly encouraged to program at least 1 “rest day” a week.

If you are a CrossFit Spark member you may attend up to 3 classes a week. CrossFit Spark is programmed as an introduction to the sport of fitness and “rest days” are strategically planned for optimal recovery.

What should I bring/wear to class?

You should wear athletic footwear when attending class. Clothing should be comfortable and non-restrictive of your movements during workouts. We all live in the desert, so it should go without saying……BRING WATER! You will sweat, a lot, so we need to stay hydrated.

Can I try it out before signing up?

You betcha! We offer a FREE WEEK for all beginners. Click here and register for the class that works best for you, then prepare to experience pure awesomeness!

I am an experienced CrossFitter, can I just do a drop in class?

YES YOU CAN, we love to have visitors! Drop in classes are $20 a visit. If you are going to be here longer we offer $60 week passes, $200 monthly passes, and 10 class punch cards for $160. The purchase of a monthly pass will include a FREE Gauntlet T-Shirt. Click here to sign up for a Drop in class.

I have previous neck/back injuries I don’t want to aggravate, can I still do CrossFit?

This is a fairly common theme amongst people that come through our doors. And several of our members have actually found relief from neck and back pain by strengthening the muscles around the problem area. Too often people will neglect exercising their lower back because of fear of injury. This in essence weakens and de-conditions the core and leaves the individual more susceptible to injury in the future. CrossFit helps build and strengthen the core which leaves you less prone to these types of injuries. All of our workouts are completely scalable to accommodate anyone at any fitness level.

Do I need to get in shape before I can start CrossFit?

This is a very common misconception about CrossFit. The best way to get into CrossFit shape is by doing CrossFit. It’s that simple. All of our workouts are completely scalable to match your current level of fitness. The most elite CrossFit athletes in the world still find these workouts challenging because of the ability to scale up and down as needed. Fitness is a lifelong expedition, we never really get “there,” so try to just enjoy the ride.

How much does it cost?

CrossFit is $149 per month for unlimited classes. There is also a 6 month prepaid option for $810 and a 12 month prepaid option for $1500.

We also offer a Hero discount, student discount, and family/couples discount. Our Pricing page has more information about each class we offer and the cost associated with it. Membership dues will be automatically debited from the debit or credit card on file on the 1st of the month.

What is your membership cancellation policy?

 

All memberships are month to month on our auto debit system. All memberships are paid on the 1st of the month. What this means is if you need to cancel for any reason, just let us know before the next payment post via email and we can stop the automatic payment. All cancellations must be received in writing.

If for some reason, you just need to freeze your membership, just let us know and we will be more than happy to put it on hold for you. We like to keep things simple and clean cut when it comes to membership dues, no gimmicks, hidden fees, or contractual obligations.

Use one of the links below if you absolutely need to go :-(

 Membership Cancellation Link

Membership Hold Link

 

I heard that I should be tracking my workouts, but what is the best way?

Tracking your workouts has never been easier than when you're a member at Gauntlet CrossFit. We use Wodify for all of your WOD tracking needs. In fact, it is a requirement when you're part of the Gauntlet family. When you sign up and come in for your first workout a coach will introduce you tour digital whiteboard and power that is Wodify. Once you become a member, you will receive an email with login information to claim your account.

I am a member at Gauntlet CrossFit and I want to refer some friends of mine, do you have a referral program that will reward me for spreading the word?

YES YES YES! We have an amazing simple and valuable referral program here at Gauntlet. Simply put, if you refer someone that joins for at least 3 consecutive month, you receive 1 FREE MONTH of CrossFit. Get more details be clicking here.

I’m not ready to start throwing barbells over my head, can I still do CrossFit?

You certainly can! Our CrossFit classes are completely scalable to the individual athlete's needs, so if barbells don't work for you, we will find an alternate movement. But when you become a full on CrossFit maniac and can’t wait to learn the barbell movements, we will teach them to you. Learn more about the programs we offer on our Membership page.

Does CrossFit make women big and Bulky?

Getting big and bulky is not an easy thing to do, especially for women. In order to achieve this, 2 things are required:

1- Picking up very heavy weights on very frequent basis. This is not what we do here. We are very much concerned about your strength and we do use heavy weight from time to time, but this is not our main focus.

2- You must maintain an extremely high caloric diet. To gain a substantial amount of muscle mass you must be eating the right foods in very high amounts. This is also something we don’t focus on here. We encourage keeping food intake at levels that will support physical activity, but not body fat.

What does it mean to eat Paleo?

The paleo diet is the eating lifestyle choice of most CrossFitters. It promotes eating only whole foods rich in nutritional value and avoiding highly processed foods. In short, "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman (founder of CrossFit)

If you want to learn more about the Paleo diet check out RobbWolf.com and pick up The Paleo Solution. Another great website for getting amazing recipes is paleomg.com.

What is flexible dieting and macronutrient counting?

Flexible dieting, simply put, is the tracking of protein, carbohydrate and fat to change your body composition.

Flexible dieting is designed to fit around your lifestyle and preferences. You can go for a meal with loved ones, or enjoy that treat that you crave, without worrying about going off track, as long as foods fit within your daily macronutrient and calorie goals. Flexible dieting helps to create a healthy relationship with food and takes the worry out of dieting. There's no 'cheating' or eating the 'wrong' or 'dirty' foods. Without the guilt, there's less stress and fewer urges to binge or get off track!

How is flexible dieting different to traditional diets? Well, very low calorie diets often created by the removal of entire macronutrients (carb-free diets such as Atkins, and the traditional low-fat diet) mean that weightloss will occur in the short term, but when cravings and real life kicks in, weight is almost always gained back. Flexible dieting also plans for the long-term, and the months and years after a lower calorie diet, ensuring that you can recover and keep the weight off!

Click here to learn more about Gauntlet CrossFit's "If It Fits" Nutritional Re Education Program.

TERMS YOU SHOULD KNOW

CROSSFIT VOCABULARY

WOD

– Workout of the Day

AMRAP

– Complete As Many Rounds As Possible in a given time

RX’D

– As prescribed; as written. WOD done without any scaling

1RM

– 1 Rep max – The maximum amount an athlete can lift for a single repetition of any given movement.

FOR TIME

– Complete the workout as fast as possible

MET CON

– A workout that focuses on Metabolic Conditioning

PR

– Personal record. The fastest time you had on a specific WOD or the heaviest weight you have ever lifted.

THE GIRLS AND HERO BENCHMARK WODS

– Workouts that were named after girls and fallen hero’s (see them here)

ALL OF THESE INGREDIENTS COMBINE TO FORM A FITNESS REGIMEN UNLIKE ANY OTHER

10 FUNDAMENTALS OF CROSSFIT

fund1-img 1. Cardiovascular/respiratory endurance.
fund2-img 2. Stamina.
fund3-img 3. Strength.
fund4-img 4. Flexibility.
fund5-img 5. Agility.
fund6-img 6. Balance.
fund7-img 7. Coordination.
fund8-img 8. Accuracy.
fund6-img 9. Power.
fund10-img 10.  Speed.

 

THE ULTIMATE GUIDE

THE PALEO DIET EXPLAINED

The-Ultimate-Guide-to-Eating-Paleo

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