Gymnastics rings dangle from the ceiling and flags dress the walls at SeaCity CrossFit, where workouts draw inspiration from Olympic sports such as weightlifting, gymnastics, cycling, and running. Here, experienced coaches stress form and posture during training sessions that incorporate strength and cardio exercises. The trainers focus on performance and skill acquisition as students use tools such as kettlebells, medicine balls, and sandbags to perform functional exercises. They’ll tailor movements to a variety of fitness levels to ensure that every participant, whether they’re pro athletes or infrequent exercisers, gets the most out of their workouts.
CrossFit Metro 361's coaches actively work with exercisers to ensure they're always using proper form. Scalable CrossFit workouts—built upon the backbone of functional fitness—steer clear of treadmills and elliptical machines. Rather, the no-frills gym relies on barbells with weighted plates, dumbbells, and jump ropes. Members break a sweat while swinging kettlebells and jumping onto plyometric boxes. Classes also take them through tire flips and bozo buckets.
At first blush, Millennium Medi Spa seems to suffer from a crisis of identity. On one hand, the med spa relies on the clinical expertise of its physician directors to rejuvenate clients’ skin with advanced treatments. But one can’t help but notice the tranquil, spa-like atmosphere and the profusion of treatments—mani-pedis, massages, hydrating facials—that seem rooted in relaxation more than anything else.
These two personalities converge seamlessly thanks to a staff that splits its focus between results and relaxation. Technicians beautify nails with scrubs, paraffin dips, and glossy coats of polish while aestheticians tighten skin and release toxins with body wraps. Similarly results-based procedures include chemical peels, dermal fillers, and vibradermabrasion treatments that reduce the appearance of fine lines and barnacles stuck to the face.
At its core, the CrossFit regimen uses high-intensity versions of everyday functional movements to get people lean and cut. This means that the group classes will use ever-changing sequences of exercises that combine pushing, pulling, squatting, jumping, throwing, and carrying movements as well as sprints to create full-body workouts. It also means that trainers can scale those workouts to fit the needs and abilities of beginners and hard-core CrossFit disciples alike.
Throughout the workouts, students will have full control over the intensity of each exercise, which allows them to safely challenge themselves while their coaches and fellow attendees provide enthusiastic support, encouragement, and guidance. Safety is always a priority at CrossFit Hays, so the instructors require newcomers to learn the basics by attending introductory Elements courses. During these courses, the coaches teach students how to safely perform the exercises while simultaneously learning to recognize and respect the limitations of their bodies and their telekinetic weightlifting powers.
The trainers affectionately call Maximum III CrossFit “The Box,” because of its open, utilitarian layout. It’s a far cry from posh health clubs, but when it’s filled with people lifting weights, hoisting themselves up on gymnastics rings, and encouraging one another, the ever-changing CrossFit workouts need no frills.
No two workouts of the day are the same. They are varied with high-intensity, functional exercises, such as kettlebell drills, rope climbing, and body-weight exercises. The workouts are scalable so that all fitness levels can join in and take on the challenges. The trainers strive to push each member to get into the best shape of their lives, whether that’s preparing for a marathon or gaining enough strength to finally win a thumb war.