CrossFit Cashmere

WORLD-CLASS FITNESS IN 100 WORDS:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

 

 

About Us.

Nestled in a back alley off of main street, a 2,000sq/ft elite training center is vibrant and full of energy. This is CrossFit Cashmere! Here, we train for LIFE. Our workouts are unique in that they are never the same day to day, or even week to week. We diligently work towards improving all 10 General Physical Skills of Fitness: Cardio Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility, & Balance. In addition to creating a very well rounded base level of fitness, we then take our training a step further by adding in elements that are very sport specific and even incorporate tools and gear that one might use while doing recreational sport or at work. You can look at it this way; If a firefighter never practices pulling a hose off the truck, do you think that he will be able to do it to the best of his ability in the event of a fire? The answer is NO. Or, If grandma never practices picking things up off the ground, will she be able to continue to live on her own without assistance. Again, the answer is probably NO.

We only perform half as well as we train, and that is why here at CrossFit Cashmere you will get a training experience like no other.

Give Us 30 days, if you are not satisfied with the efficacy of the program, we’ll give you your money back, no questions asked.

 

A FEW COMMONLY ASKED QUESTIONS

Q: “I do not think of myself as an athlete and just want to improve my fitness, is this the place for me?”
A: Yes! Absolutely it is! The beauty of CrossFit is that all of the workouts can be scaled to your ability level. There are many ways to perform a pull up, a push up, and so on. It is the priority of the trainer to ensure that each individual is able to participate in the workout. In each class session there will be multiple options of exercise choices that will facilitate a variety of skill levels. There is only one way to reach your goals…challenge yourself!

Q: “I have tried many diets and workout programs that are designed by “trainers” and nothing seems to really work. How is CrossFit different?”
A: CrossFit methods are based around providing your body with a very wide range of stimulus. Basically, every workout is different. You will not do the same workout every day, or even every week. When the body is faced with a variety of challenges, it responds by adapting to that stimulus. It’s that kind of muscle confusion that will condition your body to be ready for anything, anytime, anywhere. In turn results will come come quickly.

 

Is CrossFit For Me?

• Do you need to be physically fit to perform your job?
• Do you want to be able to play with your children or grandchildren with out huffing puffing?
• Are you considering joining the military or preparing to take a physical exam for your job?
• Do you want to take your fitness to the next level?
• Are you working towards playing collegiate or professional sports?
• Do you just want to lose weight?
• Do you just want to be a total ripper in all of your sports?
• Do you want to actually see results from going to “work out”?

- If you answered YES to any of those questions, then clearly YES! CrossFit is for you!

Our MethodsWe take functional movements such as (but not limited to) pushing, pulling, squatting, pressing, or running and combine them into short and intense bouts of exercise. We strive to constantly challenge the body in new ways. It is that type of constant variance that confuses your muscles and causes them to do what is natural…adapt.

We do not offer an “Open Gym”. All of our workouts are in a group setting or as a private session with a Coach. We feel that this program and it’s workouts are hard enough as it is, there is no reason to struggle through it alone. Exercising in a group setting provides that extra “push” you need to give it all you’ve got.

It’s completely normal to feel somewhat nervous the first few times you come in, most people do. But don’t worry. We’ve all been through it. No one is just ‘thrown in” to struggle through the hardest thing they’ve have ever done in their life. It is the primary concern of the Coach to ensure that you are performing the movements correctly and more importantly that you are exercising at an intensity that is SAFE for your ability level.  It is what we call “Universal Scalability”. Professional athletes, future CrossFit games competitors, housewives, or those recovering from injury can all perform the same workout. We scale load and intensity, we do not change programs.

Upon joining you will be issued a binder where you will document every workout down to the rep and amount of time it took to complete the task. We highly value using an approach called “evidence based fitness”. It is very important to know where you are now, where you want to be, and how you are performing each time you come to our facility. There is no better way to track progress than through documentation.

 

How Do We Compare To Your Local Gym?

Another local “gym” in the area offers, as their best rate for personal training, one hour for $30. Now, if you compare that with CrossFit Cashmere and realize that you have a trainer at every session you will see that: We operate 6 days a week, so you could feasibly meet with a trainer for 1 hour 6 times a week (24 sessions)   per  month @ $75.00 / month (our most expensive rate), it comes out to $3.13 per hour! You cannot find a better price for personal training.

Ask yourself: What are you really getting for that “gym” fee? Have you seen results since signing up? How many years have you been going there? Give us two months, if you’re not blown away at your progress then go back to your old “gym”. We are confident you won’t go back because we believe in what we’re doing and are willing to share our knowledge. Our primary goal is to see people making good choices day to day that will promote a long healthy life.

THE TOP 10 REASONS EVERYONE SHOULD BE DOING CROSSFIT

1. CrossFit emphasizes intensity, and intensity is what creates results:
Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations.  Most traditional exercise programs promote low to moderate intensity.  Ever heard the myth that, to burn more fat you need to workout at a lower intensity?… this is horribly misguided information that continues to be spread even while current scientific research has found that shorter duration, higher intensity exercise is in fact better for you.  Intensity is not something to be afraid of.  It is the magic.  It’s the secret ingredient that will change your life.

2. CrossFit creates ATHLETES, not bodybuilders:
Through the emphasis of high power functional movements over low power isolation ones, you’ll be training your body not to just look better, but to WORK better.  The irony about that is, when you take the focus off of vanity and put it on performance, your physique responds like never before.  CrossFit promotes functional exercises by emphasizing the movements which create better core strength, stamina, coordination, agility, and balance to name a few. You’ll begin to focus less on trying to “look fit”, and more on ACTUALLY becoming fit.

3. CrossFit workouts are competitive events:
This friendly competition motivates people like nothing else. Whether you’re competing with your own previous score, or competing with a friend in class, you will be shocked how much more fun this makes working out.  This is especially true if you’re a former athlete who thinks he or she has lost that competitive drive.  CrossFit will awaken something inside of you, and the feeling is addictive and amazing.

4. CrossFit is the new definition of fitness:
Decades, and billions of dollars later, and not one “leader” of the fitness industry has been able to define fitness, until now.  CrossFit has defined fitness as “an increase in work capacity across broad time and modal domains”.  What this means is that the fittest people on earth should be great in everything, but specialize in nothing.  Read the “What is Fitness” article on the right for more on this breakthrough idea.

5. CrossFit is not just fitness, it’s a community:
Sure, it may seem intimidating at first, but you’ll quickly realize how supportive the CrossFit community is and how this is just part of the thread that binds it together. You will never have to workout alone again.  Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you’ll also develop relationships in the gym that truly make training fun.  This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you’re likely to bond quickly with anyone you meet at the bank wearing a CrossFit tee shirt. People are passionate about this for a reason, it’s up to you to find out what that is.

6. CrossFit produces MEASURABLE results:
Unlike most other fitness programs, when you do CrossFit, you will have measurable and repeatable data to prove you are getting fitter.  Intensity equals POWER.  And power is generated by moving a load quickly.  This means you can score a workout and repeat it at a later time to measure the work produced. Not only will you see and feel improvements physically, your score will demonstrate it.

7. CrossFit prepares you for ANYTHING:
CrossFit trains multiple metabolic systems, as opposed to just one like in most sports.   There are three metabolic pathways that produce the energy to perform any activity: the phosphagen, glycolytic, and the oxidative systems.  Most programs focus on one or two of the systems making you a specialist, but weak in the others.  CrossFit trains you to become a well rounded athlete, spending time in all three time domains and improving your work capacity in any activity that you do.  Soooo… the next time you encounter a bear you’ll have a choice. You could either take the bear down in one swooping lash, wrestle with it until it is too fatigued to fight back, or run away from it for hours on end… phosphagen, glycolytic, oxidative.

8. CrossFit promotes long term health:
Functional movements are named as such for a reason.  They make us more functional. They help us move more efficiently and prevent injuries in our everyday lives.  Combined with a diet that promotes longevity and performance, you will feel better, perform better, and have more energy even as you get older.  This truly is the closest thing to a fountain of youth that we have.
9. Your weaknesses can not hide from CrossFit:
The workouts will keep you honest and force you to attack your weaknesses, making you a better all around athlete.  This is something that nearly everyone avoids when training on their own, which severely limits progress.  In other words, don’t be afraid of your weaknesses, or exercises that you “hate”, face them head on with relentless determination and you will get results you never thought possible.

10. CrossFit is life-changing:
The results you see from Crossfit transfer over to other aspects of life.  The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.