Workout of the Day (WOD):
Our fitness program is modeled on the
CrossFit method of "constantly varied, functional movements executed at high intensity" which was developed by Greg Glassman, CrossFit's CEO and Founder.
All of our workouts and exercises emphasize functionality. Our goal is to provide you with an opportunity to approach optimum physical competence in all ten general physical skills as defined by Jim Crawley and Bruce Evans of
Dynamax:
- Cardiovascular/respiratory endurance
- The ability of body systems to
gather, process, and deliver oxygen.
- Stamina - The ability of body systems
to process, deliver, store, and
utilize energy.
- Strength - The ability of a muscular
unit, or combination of muscular units,
to apply force.
- Flexibility - the ability to maximize
the range of motion at a given joint.
- Power - The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
time.
- Speed - The ability to minimize the
time cycle of a repeated movement.
- Coordination - The ability to combine
several distinct movement patterns
into a singular distinct movement.
- Agility - The ability to minimize
transition time from one movement
pattern to another.
- Balance - The ability to control the
placement of the bodies center of
gravity in relation to its support base.
- Accuracy - The ability to control
movement in a given direction or at a
given intensity.
It's important to us that you are safe and effective during your workouts. We insist on
proper mechanics (technique and form). We encourage you to focus on consistency in your movements as well as
your attendance. Concentrate on getting the mechanics correct every time
before increasing the intensity of the movement.
We have numerous opportunities per day to get your workout:
- 6:00 am WOD
- 6:00 pm WOD
- 7:00 pm WOD
- 8:00 pm On Ramp (beginners only)
Nutritional Counseling:
We should mention that you will be wasting your time and money if you are not willing to at least evaluate your nutritional habits before expecting results from the workouts. Sound nutritional practices are the foundation to all athletic endeavors. It really doesn't matter how hard you work..."bad diet will undermine ANY activity level". (
Robb Wolf)
Getting Started:
A beginner's course is started once every month. We model the introduction to our workouts after
Nicki Violetti's CrossFit On Ramp program. The sessions are one hour long beginning at 8pm, three nights per week (Monday, Wednesday and Friday), with an optional / make-up session at 10am on Saturday. The course lasts for three weeks, and when you've completed it, you are welcome to start attending any of the regularly scheduled WODs.
Visit the "Get Started" page for more information.
Trainers:
We don't feel it's necessary to post our resumes or large amounts of data to convince you that we can help you achieve your fitness goals.
We'd rather show you.
For what it's worth, here's the people you can expect have leading the workouts, coaching the movements, and keeping you accountable:
-
Paul Dreyer is the lead trainer. His background includes competitive sports, various fitness endeavors and military experience. His favorite thing about training is yelling at people. Paul is a level one CrossFit trainer, and has trained on several occasions with CrossFit legends Todd Widman and Eva Claire Synkowski. Olympic lifting goddess Sage Burgener has punished Paul for a full eight hours for simply not doing burpees correctly.
- Jessica Sena is a trainer in training. (aren't we all?) She's tried it all...every gym and every program...and is happy to have made the transition to real world strength and conditioning. Her favorite thing about training is picking up heavy stuff and putting it overhead...just make sure the music is cranked to 11. Jessica has trained extensively in Olympic lifting. She is a USA Weightlifting Sports Performance Coach, and has trained the Olympic lifts with Sage Burgener and Eva Claire Synkowski.
- Both Paul and Jessica are CPR/AED, First Aid and Lifeguard certified by the American Red Cross.
Location:
We're located in the little town of Choteau, MT. To be specific, we're in the old furniture store on the east side of Main Avenue, between the Roxy Theater and public library...23 Main Avenue North - enter from the alley.
View Larger Map
Facility and Equipment:
We'll post some pictures of our facility and equipment shortly...stay tuned.
Our picks for good equipment:
- Anything free
- Anything you can get for dirt cheap (garage sales, Craigslist, ebay, globo gyms that go broke)
- Anything you can make yourself
If you gotta pay for it, check out these products and suppliers:
- Apollo kettlebells
- Dynamax medicine balls
- Iron Woody Fitness bands
- Concept2 rowers
- Schwinn Airdynes
- Rogue Fitness
- Garage Gym
- Again Faster
If you need some custom ironwork (pull-up bars, racks, etc.), contact us...we've got a number of friends who are expert metal fabricators and we can get your equipment made correctly and probably cheaper than anywhere else.