Welcome!

“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 CrossFit 8404!

The very first thing you will discover is that CrossFit does not discriminate. It doesn’t matter if you’re 50 years old or have just completed your 50th marathon. Maybe you are recovering from injury or healing a broken heart. Even if walking the dog is the only exercise you’ve had in years…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, shape and age; and yet, our workouts every day, are designed for anyone to do them.

Yes, anyone.

“Scalability” is a word that you will hear frequently here at CrossFit 8404. During each class, everyone does the same workout, but that workout will always have several scaling options. 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 each other, cheer each other on, and sometimes participate in some healthy competition. But, ultimately, every workout is yours alone.

An Effective Approach

In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with the push press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance.

Why? Because compound, functional movements and high intensity, anaerobic cardio, is radically effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athletes who do not have access to current technologies, research, and coaching methods.

 

Is This For Me?

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Your needs and the Olympic athlete’s differ by degree not kind. The same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. The idea is to scale load and intensity; not to change programs. You won’t have to lift weights beyond your level or perform movements beyond your skill set. We pride ourselves on working with athletes of all different types and ability levels and making them better. Furthermore, our target population is not specific to age or gender, instead we are targeting anyone who is willing to work hard and keep an open mind to CrossFit principles. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat.

In fact, squatting is essential to maintaining functional independence and improving fitness. Through painstakingly thorough coaching and incremental load assignment, CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations enjoyed the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.

 

What if I don’t want to be an athlete? I just want to be healthy.

The CrossFit view is that fitness and health are the same thing. Fitness, wellness, and pathology (sickness) are measures of the same entity, your health. There are a multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include but are not limited to blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength. It seems as though all of the body functions that can go awry have states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. Athletes experience a protection from the ravages of aging and disease that non-athletes never find.

For instance, 80-year-old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength isn’t important consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than non-athletes.

 

“Fringe Athletes”

There is a near universal misconception that long distance athletes are fitter than their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit and has lost ground in strength, speed, and power. Long distance training typically does not provide noticeable benefits in coordination, agility, balance, and accuracy and possesses little more than average flexibility. Elite strength and conditioning is a compromise between each of the ten physical adaptations. Endurance athletes do not balance that compromise.

This article from The CrossFit Journal is a great introduction to the foundations of the CrossFit methodology: CrossFit Foundations

We encourage you to learn more about the CrossFit® philosophy and methodology at: crossfit.com

For more information we suggest reading What is Fitness and The Garage Gym

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

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