Keegan Mueller knows about discipline. He spent seven years competing in and coaching Division I wrestling at Ohio State University and University of North Carolina, and earned his MBA from The Citadel, The Military College of South Carolina. During his tenure, Mueller took home the 165-pound title at the 2009 ACC wrestling championships. After a successful campaign, Mueller founded Mental Giants CrossFit to share his fitness knowledge accumulated while training All-Academy and Southern Conference wrestling champions, as well as NCAA championship qualifiers and freestyle national champions. He is also USAW Level 1 certified.
The staff at Mental Giants CrossFit strives to train each athlete like a 400-meter sprinter, gymnast, and weightlifter, coupling multifaceted CrossFit workouts with the strength and conditioning training found within Division 1 college athletics programs. Mueller helps clients of all skill levels formulate individualized fitness goals and offers nutritional guidelines, such as always eating a healthy breakfast and never licking the handrails on the bus.
CrossFit Duck Creek’s coaches design workouts that include varied functional exercises steeped in the best parts of gymnastics, strength training, and Olympic lifting principles. Though the workouts change constantly, exercises may regularly include body weight movements and variations on moves such as squats, presses, and Olympic lifts such as the clean and jerk. Classes maintain a high coach to athlete ratio, and often tackle official CrossFit Workouts of the Day such as the "Helen," which includes sets of running, kettlebell swings, and pull-ups.
CrossFit workouts have a reputation for intensity. However, the trainers of CrossFit White Rock temper their workouts with a simple, friendly philosophy: fitness for everybody. To make sure each client can participate and stay healthy, they hold regular CrossFit Elements classes, focusing on teaching clients the proper techniques and movements of their CrossFit workouts. Once students have mastered the basics, they move on to the main event. During these ever-changing daily workouts, the trainers push their charges to run, lift weights, jump, and haul heavy loads, transforming their bodies into fit machines ready to take down actual robots in the inevitable Robot Rebellion of 2021.
Average class length: 60 minutes
Number of Staff: 5–10
Class location: Indoors only
Good for beginners: Yes
Guests allowed: No
Parking: Parking lot
Instructors John Mariotti, a sixth-degree tae kwon do black belt, and Ellie McKenzie, a CrossFit-certified trainer, lead CrossFit Odyssey and Odyssey Martial Arts to raise their clients to new levels of personal and physical excellence. In martial-arts classes, Mariotti, combines the best elements of TaeKwon-Do, Brazilian jujitsu, and other martial arts to create a self-defense system that breeds fitness and the character of a true warrior. Mariotti's system teaches adults and children to embody fairness, integrity, confidence, and strength.
Conditioning is a top priority of the system, but it's not the only way clients can open their sweat valves. Mariotti and McKenzie, both CrossFit Games competitors, keep a strong focus on fitness with CrossFit classes. There, they utilize kettlebells, ropes, and a slew of weight-training equipment to tone up and slim down clients using CrossFit's specially designed, daily-changing functional-movement exercises.
The coaches at Sirius Training know the workout is only part of the equation; that's why they heap helpings of inspiration and upbeat attitudes to each of their daily sessions. Besides keeping everyone motivated, they also want to keep students engaged, so they change up workouts daily to prevent muscles from plateauing. Keeping the system accessible to all fitness levels is key, too. Fortunately, the training program is easily scalable, allowing coaches to customize for each individual. While they offer personalized attention in all small-group classes, they also accommodate students with private coaching that zeroes in on specific areas such as mobility because of injury.
At Danger City CrossFit, crews of fit-seekers push themselves and each other toward improved fitness through an ever-changing roster of movements. Taken together, the movements constitute the Workout of the Day, a regimen designed to build functional fitness that stays with the student throughout life. On a given day, the lineup might incorporate Olympic weightlifting, gymnastics, or cardiovascular challenges, all of which can help the body participate in everyday tasks such as playing with kids or tossing heavy steaks at family members to feed them.