GRUNT SCHOOL: Intro to CrossFit
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The best way to start CrossFit is by registering for our 4-week Grunt School course. Grunt School meets three times per week. Each class consists of skill training, followed by a workout, including discussion of as much of the theory and practice of CrossFit, performance and nutrition as the training session allows. The workouts begin gently and build in skill demands and difficulty. Your mission is to be ready to join regular CrossFit workouts in our gym by the completion of Grunt School.

Grunt School is a personalized, step-by-step introduction to CrossFit training.

The Grunt School schedule:

Monday, Wednesday and Friday evening, 7:00 p.m.
Monday, Wednesday and Friday morning, 7:30 am
Tuesday and Thursday evening at 7:00 pm, and Saturday morning at 7:30 a.m.

You must attend 3 sessions per week, but you can choose whether you come in the morning or evening session, and you can probably mix and match if you need to.

Other than Grunt School…

Our first priority is for you to try a workout. We have a specific workout we put everyone through on their first visit. (We call it “Grunt School Day 1″.) It is a gentle introduction to CrossFit, and an intelligently crafted dose of bodyweight movements. It will challenge you, and even make you a little sore. It will only take you 4-10 minutes to complete.

The Day 1 workout is the best introduction to CrossFit possible, surpassing hours of discussion, videos, or the brilliant articles we can share with you about what CrossFit is.

To get you to your first workout: Call, email, or text message us. Start telling us how much you know about CrossFit, what your exposure and background have been. And let us know you have the rudiments of sociability and civility (smile!). Those are our first concerns. Our gym thrives on a positive, supportive culture, and membership is by invitation only. Hence the first step of trying a workout and interacting with us; most all other questions will become relevant later.

You can call or text Kirez Reynolds, our director of training, at (623) 215-5412.

If you want to see the gym in action, you can visit between 4:00 and 7:00 p.m., Monday-Friday, but we may not have time to talk with you. If you’re informed and enthusiastic, the best time for your Day 1 workout is between 8:30 – 10:00 a.m. You should simply enroll in Grunt School (see schedule above). There is a 90-day, money back satisfaction guarantee, so there’s no risk in trying it.

What to Expect Of Your First Workout

You may have gotten the impression that CrossFit is strictly the province of elite athletes and warriors. That impression is false. It is in fact the most advanced general fitness training in the world. But the training which gets the best adaptation for advanced athletes, also gets the best adaptation for the deconditioned, the untrained, the elderly, or complete beginners. We adapt the movements and workloads to each individual, but the methodology must remain the same. This methodology is also the optimal way to prepare you for CrossFit workouts. (It doesn’t make sense to try to prepare by using a less effective method; the best preparation is to come here and get started. We have successfully started people less prepared than you!)

Your first workout will include three bodyweight movements, all of which you can almost certainly perform. Nonetheless, they will challenge you. If you are indeed a fit, strong athlete, you’ll blaze through the workout, but it will still give you a sharp dose of conditioning and you’ll likely be sore. More importantly, you’ll start to learn how we administer workouts: our exacting standards, our rigorous attention to detail, our methods of teaching and interacting with people, our understanding and knowledge of human movement.

We are looking to see how you move: we are identifying characteristic strengths and weaknesses. We are learning how teachable you are — gathering data for how we’re going to train you in the future. This is our process of ‘shaking hands’ and getting to know you. We are also taking a careful measure of your strength and conditioning, a measure that will be taken again, four weeks later, to show with irrefutable numbers just how much you’ve improved. :-)

What’s After Day 1?

We may ask you to return two days later. If so, your first week will be free. We’re getting to know you, and we’re letting you figure out what Hammer CrossFit is like. It’s deeper and richer than you will imagine until you’ve tried it for a while. Some people take months before they start to ‘get it’.

In the first week, we hope you’ll fall in love with it, and find that this is what you’ve been looking for: a fun, exciting, intelligent, social approach to being as fit and as healthy as you can possibly be.

You can call or text Kirez Reynolds, our director of training, at (623) 215-5412.