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It's Easy To Get Started


IT'S REALLY EASY
TO GET STARTED

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It's Easy To Get Started


IT'S REALLY EASY
TO GET STARTED

No matter your fitness level or background, all that is absolutely necessary to start training is an open mind and a commitment to the program.

You’ve already taken some time to read what we are about. We’ve explained how our program can produce remarkable results and is scalable to suit all fitness levels. Maybe you’re just not sure you believe it, or not sure you will “fit in” once you get to the facility. That’s perfectly understandable, and you are not the only one who has felt that way.

Come by and join us for a free class! Nothing we say will make as much sense as trying it yourself. Fill out our contact form and find out when to come in for a free class!

Your first class is always free, and if you don’t like it all it cost you was 60 minutes of your time. At the very least, you will get a great workout! However, if you never try it, you could be missing out on an opportunity that could be life-changing.

Are you willing to take that chance?


 

Anybody at any level can do CrossFit

YOUR FIRST CLASS IS ALWAYS FREE!

 

Depending on your comfort level, we can schedule an individual fitness evaluation for you, or you could bring a friend and do it together.

During the evaluation you can; meet the trainers, learn what we do at Shadow CrossFit, share your goals & concerns, and if you want to try it for a few months, we can help you find a membership plan that works for you. Whether it's CrossFit, or personal training.

If you come from an athletic background or you're already highly active, we can bring you in for a quick orientation and let you participate in one of our group workouts instead – to really get a taste of the camaraderie and energy of a group workout!

This is something you will have to see to believe!

 

Once you complete your free intro, we encourage you to sign-up for our Foundations Course.

 
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CrossFit Foundations


CrossFit® Foundations

The CrossFit Training Methodology is Unlike Any Other

CrossFit Foundations


CrossFit® Foundations

The CrossFit Training Methodology is Unlike Any Other

We incorporate various tools to help our members reach their fitness goals, from nutrition counseling to expert coaching on complex movements.

Our program is comprised of weightlifting, power lifting, kettlebell training, basic gymnastics movements, and metabolic conditioning (running, rowing, etc).

Our foundations course is designed to expose the newest members of our community to our fundamental movements in a one-on-one or small group setting.

Our coaches will provide instruction and progressive introduction to the intensity levels that are inherent in our group class sessions.

 

Our "No Sweat Intro" is ideal for individuals who are looking for a more personal transition into our group CrossFit classes. The "No Sweat Intro" program consists of FOUR one-on-one personal training sessions.


 

CrossFit is universally scalable to ALL FITNESS LEVELS...

One-on-One coaching is the most effective way to achieve your individual fitness goals and gain knowledge of our foundational movements.

Over the course of four one-on-one sessions, you will learn how to safely and efficiently perform our program’s most common movements. The coaches will tailor the pace of instruction and the rigor of your sessions specifically to your fitness capacity, goals and preferences.

One-on-One Coaching is strongly recommended if you have been sedentary for over a year, are training for a specific sport or event, have significant health limitations or just prefer the additional attention and accountability.

 

Once you have completed our No Sweat Intro you are now ready to jump into the group classes!

 
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What Is CrossFit?


WHAT IS CROSSFIT?

What Is CrossFit?


WHAT IS CROSSFIT?

CrossFit is a fitness and conditioning system developed by Coach Greg Glassman through many years of watching, working with, and coaching all types of people – from those considered “normal and average,” to top athletes.

Coach Glassman’s idea: take what worked best from the sports and movements that create the most versitile athletes (gymnastics and weightlifting), and throw the rest out. Actually, the system really created itself – if a workout or an exercise proved functional and got great results (ie- challenged you to the bone), it stayed in the system. If not, well, you got the picture. CrossFit is what remains – bar none, the most effective fitness and conditioning system in the world!

One of the things that makes CrossFit unique is that it addresses the fact that the fitness needs of an “Average Joe” are identical to that of a top athlete – the only difference being intensity (speed & weight) and volume. In all cases, the best results come when training included functional movement (that which replicates real life movement), at high intensity and with constant variety. Any exercise program that meets these three criteria can be considered “CrossFit,” from shoveling dirt, hauling rocks and cutting down trees to weightlifting, pull ups and sprinting.

One of the things that makes CrossFit unique is that it addresses the fact that the fitness needs of an “Average Joe” are identical to that of a top athlete – the only difference being intensity (speed & weight) and volume. In all cases, the best results come when training included functional movement (that which replicates real life movement), at high intensity and with constant variety. Any exercise program that meets these three criteria can be considered “CrossFit,” from shoveling dirt, hauling rocks and cutting down trees to weightlifting, pull ups and sprinting.

CrossFit has been called “The Sport of Fitness” because it re-introduces personal athletic achievement and performance to training. The mindset at the start of each workout is to be stronger, move faster, more efficiently, with better form than ever.

This is why even after years of training CrossFit style, scores and times in workouts continue to drop and athletes continue to improve. It’s hard, fun, exciting, challenging, and will push you to be your absolute best!

CrossFit is by design broad, general and inclusive. Its specialty is in not specializing, and its workouts elicit a maximal neuro-endocrine response from your body by taxing your body to its core with variety, intensity, and multiple joint, full body, functional movements.

 

 

We are happy to talk with you more about our program!

Contact us and we’ll get back to you within 24 hours.

 

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New to CrossFit?


NEW TO CROSSFIT?

Congratulations! The fact that you have found us means you are curious about one of the fastest growing fitness movements on Earth.

New to CrossFit?


NEW TO CROSSFIT?

Congratulations! The fact that you have found us means you are curious about one of the fastest growing fitness movements on Earth.

It doesn’t matter what brought you here: a devoted friend’s persistence, a coach or doctor’s recommendation, or maybe inspiration from the latest Reebok commercial…regardless, welcome to Shadow CrossFit!

The very first thing you will discover is that CrossFit does not discriminate. Whether you are 50 years old, or have just completed your 50th marathon. You might be recovering from injury or healing a broken heart. Even if walking the dog is the only exercise you’ve had in years, or you’re someone training for an Iron Man…

CrossFit will help you achieve your fitness goals.

One of the things that makes CrossFit so unique is our community of people from literally every walk of life: stay-at-home parents, elite athletes, students, CEOs, members of the armed services, firefighters, you name it.

CrossFit bodies – our bodies – come in every imaginable size and shape; and yet every day our workouts are designed for anyone to do them. Yes, anyone.


“Scalability” is a word that you will hear frequently here at Shadow CrossFit. Everyone does the same workout, but each workout will have several scaling options to fit your personal ability!

This makes it possible for all of us – with our different body types, personal goals and levels of ability – to work alongside one another safely.

We motivate one another, cheer one another on, and sometimes participate in some healthy competition. But, ultimately, every workout is yours alone. Your workout = your pace.

{p.s. We refer to workouts as WODs – “workouts of the day” – because, well, acronyms are fun!}

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Experienced CrossFitters


FOR EXPERIENCED CROSSFITTERS

Experienced CrossFitters


FOR EXPERIENCED CROSSFITTERS

We love nothing more than having visitors from other boxes come “throw down” with us.

If you are just passing through town, come in and enjoy your first class for free. If you’re around for longer than a day or two, we can work out something.

Please plan on arriving 15 minutes before a scheduled class time so we can put eyeballs on you, fill out our waiver form, and introduce you to our box.

You may find that Shadow CrossFit does things a little differently than your “box back home.” We hope that you enjoy the change in scenery, clientele, maybe even music. If anything makes you uncomfortable, however, please don’t hesitate to let us know.

If you are an experienced CrossFitter who would like to join Shadow CrossFit, great!

We are thrilled to welcome you.

Every member, regardless of fitness level, must participate in our Intro. We check out your movement patterns, go through some basic bodyweight movements and talk about your goals. It should last about an hour and is completely free.

If you are already familiar with CrossFit methodologies and have trained in another certified location, you may be eligible for Shadow CrossFit’s Test-Out option based upon your Intro assessment.

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Choosing a CrossFit Box


CHOOSING A CROSSFIT GYM
(aka BOX)

Choosing a CrossFit Box


CHOOSING A CROSSFIT GYM
(aka BOX)

CrossFit®’s mission is “to fuel a revolution in fitness based on the pursuit of function.”

We love how our friends at CrossFit Headquarters in Santa Cruz describe this revolution:

 

“We believe that where you train is less important than how you train, and whom you train with matters more than what gear you have.  We know this can be done anywhere. We’ve proven that the back yard to the garage to the warehouse is as good an environment as any for forging elite fitness.”

 

Caveat Emptor! Let the buyer beware!

Before you decide to join a CrossFit gym, or “box,” you need to make certain that box is a “true” affiliate, ensuring the trainers have completed the necessary levels of certification.

The good news is there are currently over 13,000 affiliates around the world, so it is likely you will find one near you. The bad news is that not every place that says “CrossFit” is a true affiliate. Check the list of affiliates here: http://www.crossfit.com/cf-affiliates/.  If the owner of CrossFitFredFlintsone says her gym is affiliated: Caveat Emptor! (Let the buyer beware!) Not only is this person misrepresenting her gym, she is placing her clientele in danger.

You want the people teaching CrossFit movements to be endorsed by CrossFit.

Take off your Coat & Stay Awhile

Once you have narrowed down the affiliates you want to try, take the time to visit.  Talk with the trainers and talk with the members.

Spend some time observing a class. By just being in the space you’ll learn a lot about class structure and our trainers’ personalities.

If the trainer is wearing spandex pants talking on his cellphone while demonstrating a muscle up, best to walk away.  If the entire class is sporting a Cardinals t-shirt and you are a Cubs’ fan, you should probably run. (We joke.)

The Same But Different

Although the fundamentals of CrossFit are the same wherever one goes, it’s safe to say no two boxes look the same. What matters most is that you feel comfortable in the space. Is it clean? Is the equipment easily accessed? Is there room to move around in?

Don’t ignore a small gym: some boxes are tiny but very well organized, and a smaller box equates to smaller class size. Most boxes don’t have a wall of mirrors (if any at all); there may be a stationary bike or some rowers, but no machines.

Decide for yourself if it’s the environment for you. Trust your gut!

It’s All About the Community!

At most globe-gyms, there is no need or desire to get to know the people next to you on the elliptical trainer or Stairmaster®. In any case, they’re probably too busy watching TV or reading US Magazine!

CrossFit, on the other hand, is one hundred percent all about the people you “throw down with” every day.

As CrossFit becomes an increasingly larger part of your life, so too will your fellow CrossFitters. You don’t have to like everyone, but don’t be surprised if it turns out you do. Here at Shadow CrossFit, we are proud of our friendly and inviting community!