There are no restrictions on the clientele welcome at CrossFit 1013?everyone from grandmothers and kids to pro athletes whose paternal grandfather trained with Hercules can benefit from the effects of CrossFit. The strength and conditioning system adapts to match the skills of its practitioners, tying the load and intensity of jumping, pushing, and climbing to each exerciser?s ability level. Regardless of the power behind lifts and pull-ups, the routines hone 10 physical skills, ranging from cardiovascular endurance and stamina to coordination and agility. Each group class begins with warm-ups, followed by strength training, before moving on to CrossFit?s signature workout of the day, an ever-changing routine that spends anywhere from 5 to 30 minutes awakening brute power through the use of old-school tools such as kettlebells, climbing ropes, and tractor tires.
Nate Aye's life story is best organized by the form of exercise he was pursuing at any one point. In high school, he wrestled before joining the Marine Corps. After several tours of duty overseas, he came home and took up mixed martial arts. As he trained, he became fascinated by the stories of strong men from the past, who, without the aid of supplements or modern exercise science, performed feats of power that have yet to duplicated. So he studied their techniques and developed a program based upon their training tactics, which he now teaches at Golden Age Strength Club. In his classes, men and women work toward strong, lean bodies and improved athleticism, while actively supporting the community of dedicated exercisers around them.
Practicing his new methodology, Nate made it all the way to the Las Vegas finals for the 2012 American Ninja Warrior Contest. There, he swung from moving curtains, scaled perfectly smooth inverted walls, and broke a DVD of American Ninja in half just by looking at it.
?Routine is the enemy,? say the trainers at CrossFit Alpha Dog, whose students never see the same workout twice. Since the body adjusts to repetitive workouts, the team keeps it guessing by mixing up exercises with unpredictable combinations of organic movements, sprinting, plyometrics, and gymnastics. These workouts are designed to improve functional strength?practical musclepower that head trainer Tommy Moon calls upon during his firefighting career and that students may need when carrying an injured person to safety or a healthy person to a salad bar.
The gym itself reflects this functional approach. Gymnastic rings dangle from webbings of monkey bars, and a wide-open space offers ample room for lunges, sprints, and push-ups.
CrossFit Paradox?s co-founders, Luke and Chris, are both CrossFit-certified trainers with varied athletic backgrounds that include grappling and martial arts. At CrossFit Paradox, they lead students through Workouts of the Day (WODs), which incorporate moves from various fitness platforms including strength training, cardio, gymnastics, and plyometrics. Workouts are performed with high intensity at intervals of varying length, fusing moves such as body weight exercises, weight lifting, kettlebell training, rope climbing, and dips on suspended rings.
Equipment: Barbells, rowing machines, dumbbells, Olympic rings, and medicine balls.
Students should bring: Towel and reusable water container
Average class length: 60 minutes
Number of Staff: 1?5 people
Class location: Mix of indoor and outdoor classes
Registration required: Yes
Good for beginners: Yes
Guests allowed: No
Parking: Parking lot
Pro Tip: Just push yourself to the best of your ability.
Most of the classes at Small Group Fitness are capped at ten people, which gives the trainers more opportunities to work with clients one-on-one. Adhering to an instructive style of training, they teach clients how to prevent injury as they use equipment in the fitness suite, which is divided into three sections: a field-turf area with TRX-suspension bands and ropes, a hard-floor area with kettlebells and plyometric boxes, and a matted area with free weights and tractor tires once used in Old MacDonald?s cross-training program. In addition to small-group classes, the trainers also schedule one-on-one personal-training sessions and larger boot-camp classes.