CrossFit Exchange is a training center for people serious about their health and fitness.   Regardless of your skill and fitness level, we can help you gain what you have lost and reach what you haven’t.  We are building a community where health and fitness is the norm and our methods have proven results.  We support, encourage, and motivate each other to constantly attain new heights.

We are unlike the regular gym where you do your own thing.  In our gym you will be coached each and every time you walk through the door.  We will be by your side to motivate you, train you, and cheer you.  Conventional gyms offer expensive equipment that isolate muscles that were never meant to be isolated.  The muscles of the body function in harmony with one another and are rarely isolated.  The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, crunches and the like combined with 20 to 40 minutes stints on the stationary bike or treadmill are going to lead to some kind of great fitness.

We are not caddies, clipboard holders or rep counters.  We are more than time keepers, score recorders, and motivators.  We are responsible for ensuring that your workout is neither easy nor impossible; that your form and range of motion is correct; that your speed and intensity is sufficient; that the exercise and load is adjusted to your fitness level and we ensure your performance gains as long as you show up and work!

On top of all that we will teach you things that you have never thought possible at your current state.  We will teach you basic gymnastics and Olympic weightlifting.  You’ll learn how to move your body faster; how to generate more power and how to build strength.  This type of training is completely functional and 100% of it will transfer from the gym to every facet of your life.  We’ll also teach you about performance nutrition; no gimmicks or unnecessary supplements, but real food nutrition.

Whether you’re bored with your usual workout routine, suffering from a case of gym-phobia or just looking for a new and different fitness challenge, you’ve come to the right place.  CrossFit Exchange is designed to provide a great workout for all kinds of people at all fitness levels.

What to expect at CFX

  • Personal attention
  • Intense, effective workouts
  • Exposure to new ideas and methods
  • Nutritional coaching
  • Supportive environment
  • Fat/weight loss
  • Increased lean muscle mass
  • Progress tracking
  • Results!!

What NOT to expect at CFX

  • Egos
  • Bad attitudes
  • Disrespect
  • Lack of results
  • Wasted time

Areas of Focus

  1. Fitness– Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy.  The movements and exercises we use combine bodyweight calisthenics with weightlifting, gymnastics, and cardiovascular exercise.  The movements we teach are functional (mimic movements in real life and sports), and our workouts are fun (once you’re finished) and varied so that your body always has a reason to make an adaptation.
  2. Nutrition – From losing weight to peak performance, what you eat is responsible for at least 60% of your results in your health and fitness training.  We’ll work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.
  3. Re-Conditioning – Maybe you’ve spent years focused on your career/work and neglected your health and body.  Maybe you’ve had a nagging injury that has kept you from doing the things you really want to do.  It’s time for a change!  This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination.
  4. Motivation / Accountability – Do you follow through? Are you good for a couple weeks only to find that you can’t keep it up?  Do you continue to get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backwards?  How’s your “self-talk”?  Do you believe in yourself?  These are some of the many questions we will help you answer enroute to a completely new you!

Our Mission

At Exchange our goal is to make you discover yours.  Health and wellness are a continuous path to an endless destination of possibility and we want to help you uncover them through consistency in coaching, skill building, and goal setting.  To achieve excellence you must first make the Exchange of who you are, for who have the potential to be.

We, at CrossFit Exchange, have the desire and motivation to help each individual EXCHANGEWe feel each and every person is capable of much more than they allow themselves to believe.

We want to help you EXCHANGE:

Weakness for strength
Isolation for community
Sickness for health
Fear for courage
Old self for improved self
Fatigue for energy
Poor diet habits for sound nutritional knowledge
Quitter’s attitude for desire to try
Fat for muscle
Doubt for belief
Fear of failure for sense of accomplishment
Risk for reward
Playing it safe for achievement
Defeat for trying one more time
Complexity for simplicity
Emptiness for fullness
Judgment for acceptance
Alienation for the human element
Perspiration for transformation
Laziness for dedication
Excuses for results
Low self esteem for confidence
Not knowing what you are made of for finding out
Making changes for another for doing it for YOU
$ spent on medical bills for $ spent on anything
Time spent at the doctor for time spent living your life
Sitting on the sidelines for joining in the activity
Setting a poor example for being a role model
The impossible for possible

FAQ

What is Crossfit?

In a nutshell, the BEST strength and conditioning program available scalable to anyone’s fitness level, age, and ability. Utilizing bodyweight exercises like squat, push-ups, pull-ups, running, rowing, and jumping; basic gymnastics like ring work and handstands; weightlifting like front squat, deadlift, press, and clean; kettlebells, dumbbells, barbells, tires, and more.

Why does CrossFit work?

CrossFit works because our brand of fitness is broad and inclusive. We refuse to specialize! There are 10 General Physical Skills we promote at CrossFit. They are:

 

  • Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  • Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  • Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility – the ability to maximize the range of motion at a given joint.
  • Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed – The ability to minimize the time cycle of a repeated movement.
  • Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility – The ability to minimize transition time from one movement pattern to another.
  • Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
  • Accuracy – The ability to control movement in a given direction or at a given intensity.

Because of the focus on each of these skills, our athletes see significant improvements in their body composition, work capacity, health markers (BP, Cholesterol, etc.), and their ability to perform tasks in sport and their daily lives.

What makes CrossFit different from a ‘regular’ gym?

We have been sold a bill of goods as to what exercise is.  Exercise is running, jumping, climbing, pushing, pulling, lifting, pressing, throwing, catching, squatting, and carrying.  Exercise should be performed in the real world with bodyweight and barbells not machines.

If you want to see the product of real and intense exercise, go to a track meet, a gymnastics competition, an amateur wrestling match or a CrossFit gym.  The fitness industry makes money by selling products that promise to make exercise easy.  If it doesn’t feel like work, it probably isn’t.

Why are the workouts done in groups?

CrossFit functions best in a community atmosphere.  We are all seeking the same goal: improved health and fitness.  We have found that harnessing the natural camaraderie, competition, and fun of a group can yield an intensity that cannot be matched by other means.  Each person is there to encourage and support the other before, during, and after the workout.

Is CrossFit right for me?

Anyone can excel at CrossFit. You won’t have to lift weights beyond your level or perform movements beyond your skill set. We pride ourselves on working with individuals of all different types and ability levels and making them better.

Anyone can do CrossFit but honestly not everyone likes it.  The workouts are short but intense – some people are not ready to make a commitment to working hard enough to get the results that they want.  Others don’t know how to work out really hard and are not open to really trying.  It’s our belief and practice that hard work yields great results.  We are living proof that it works.  Your fitness level is irrelevant, your willpower – that’s what matters.

Check out the video link below.

Do I need to get in shape before starting CrossFit?

No! You don’t need to do P90X, spin classes, Pilates, or anything else.  You are starting CrossFit to get in shape and work on your fitness.

I am very overweight, should I lose weight first?

It’s up to you.  But why wait any longer?  Just come in and get started.  Learn from us the correct way to lose weight and start exercising.

I have a bad shoulder or bad knees, can I do this?

Yes.  All workouts will be scaled to your fitness level and limitations.  Unless you were in an accident, those injuries resulted from a weakness from some place else. We will strengthen that weak area and you will move forward.  If you were in an accident or had surgery: we will rehab you and make you better than before.  We will work around the injury and build you up slowly but surely.

Check out this video:

I am a senior, will this be too hard?

First, congratulations for recognizing that you need to train.  Keeping your independence as you age should be your priority so that you can enjoy life on your own terms.  Maybe getting your amount of meds lowered is your goal.

There is no such thing as too young or too old.  The programming is scaled to you.  You need to learn and practice all the foundation movements at your pace.  Not too easy but not out of reach either.  You should progress forward just like anybody else, maybe at a different rate, but still always forward.


I’m afraid that I’ll get “bulky”. Dear Women Everywhere:

Unless you have testicles, lifting weights will not make you bulky any more than it will make you grow a beard.  In fact, lifting weights will make you beautiful.  Your strength and confidence will arouse onlookers of both sexes, and your butt will be a shining beacon of hope to women who have not yet seen the light.  And if anyone messes with you, you can break them.  So lift!

  • Women often express the concern that lifting weights or exercising at high intensities will make them bulky or masculine.  Masculine characteristics are caused by androgenic hormones.  Women are women and men are men.
  • People do not accidentally look like bodybuilders.  Bodybuilders spend many years training in a very specific manner in order to achieve a very specific adaptation.  Bodybuilders that you see in magazines are taking large amounts of steroids.  It’s not an accident that they look the way they do.
  • Bulk is caused in large part by diet.  The FDA food pyramid recommends the macro-nutrients in the same ratios that farmers feed livestock in order to bulk them up for slaughter.
  • Women need strength training.  Strength training increases bone density, improves the integrity of connective tissue, improves the ability of muscles to forcefully contract, and raises their basal metabolism.
  • Women need high intensity exercise.  High intensity exercise improves the efficiency of the circulatory and respiratory systems, burns fat, improves muscular strength, relieves stress, develops mental toughness, and increases the number of mitochondria in the cells.  An increase in the number of mitochondria is inversely correlated to the likelihood of developing type II diabetes.
  • Strength training and high intensity exercise makes women stronger and more capable.  The idea of a fragile sedentary woman is a recent development.  Throughout most of history women had to be strong and capable in order to survive.  Weak men may be threatened by physically capable women.
  • Check this link in case you are still not convinced.
  • This is a great article on “bulkiness and CrossFit”.  Courtesy of CrossFit FMS

I am not competitive, will I like this?

That depends on many factors.  Not everyone in here competes with others.  Some are just trying to do their best and some are just trying to finish the workout.  You will always be challenged, but you will always have fun.  You will never be bored, that’s for sure.

I want to put on muscle, should I do this?

Yes, if you are interested in gaining real functional muscles. I f you are looking for freaky bodybuilding muscles, they are usually found in an injection needle.  If you seriously want to put on muscle, you need to exercise all the muscle groups at varying intensities, reps, and loads.  You also need to feed growing muscles the right way.  We’ll tell you how.  All drug-free.

Will I get a “six pack”?

With diligent hard work and proper eating – yes.  The coaches will not only help you with training, but we’ll also set you on the right path in your battle with the fork and knife.  The Paleo diet is our diet of choice.

  • Paleo in a nutshell: eat lots of real meat (includes poultry, fish, eggs, and seafood), and add in healthy fats like avocados, olive oil, and nuts/seeds. Add any veggies except potato and corn.  Add some fruit (if you want) after your workout.  That’s it.
  • Want less strict?  Add some dairy.
  • No wheat, corn, rice, oats, beans.  No junk.  No sugar.

Do you offer nutritional guidance?

Yes!  Whether it’s for fat loss, muscle gain, performance enhancement, or just getting healthy… we will ensure that you know what to do.  Doing it is up to you.  There is no additional charge for learning about healthy eating.  Some people can take it and run with it, with little assistance from us.  We are ready to answer your questions at any time.  Need more assistance? We can help with that too.

We are not certified nutrition “experts”.  We base our knowledge on sound science and research, and the many results of our members.  We believe in doing what works, the proof is in the pudding!!

How soon will I see results?

Most of our clients see significant results after 2-3 weeks.  By ‘results’ we mean you will feel stronger, look better, and feel better about yourself.  Expect some muscle soreness, this is normal and means the program is working!  You WILL get results, as long as you give your best each and every time you come in.  Some days your best will feel like 110% and some days it’ll feel like 50%, just give us your best every time.

The workouts look really difficult, can I do it?

Yes.  All the workouts can be modified to fit your level of fitness.

Let’s take “Angie” for example:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time.     There are very few individuals who can do it on their very first day or first few months.

So it can become:
50 Jumping Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
For time.     Still too hard and you can’t jump because you have knee pain?

Let’s scale it even more:
25 Ring Rows
25 Incline Push-ups
25 Sit-ups
25 Squats (limited range of motion)
For time.

The goal is to improve fitness and quality of life. Everyone gets a workout that fits their needs/abilities.   Simple and beautiful!

What if I don’t know how to do the exercises?

Before you begin taking CrossFit classes, we will sign you up for the Foundations program. This course is mandatory for all those new to CrossFit.  The curriculum is designed to introduce you to the 9 basic movements in CrossFit, as well as some additional exercises used in the workouts.

I want to try CrossFit, but ____________ <—–insert excuse here

There is no perfect time to start.  We are all busy and it’s very, very easy to find a reason to do something later.  We are not immune to the procrastination trap either so we know sometimes people need a little nudge. If you wait for the perfect time, you will never do it. Schedule your first workout today.


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