About Us

CrossFit RUK is more than a gym; we are a family that gives support, accountability, education, and encourages you along the way to your fitness goals!

We offer group coaching utilizing the CrossFit methodology. CrossFit workouts are comprised of constantly varied functional movements (pushing, pulling, squatting, lifting and running) executed at high intensity. Our programming aims to improve your capacity in ten recognized fitness domains: Cardio-Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. The result is comprehensive physical fitness!

• I HAVE TO GET IN SHAPE FIRST BEFORE I START?

  This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey; we are never really “there”.

• WHATS THE WOD?

  WOD is “Workout of the day.”  Every day, we post a new WOD.  We recommend completing the WOD five to six days per week.

• WHAT IF I CAN’T USE THE RECOMMENDED WEIGHT?

  Use a weight that’s manageable to you, or use a percentage of the weight prescribed. Assume the “generic” male CrossFitter weighs 175 and the prescribed weight is 95 lbs. Thus, you’d pick a weight that’s approximately 55% of your body your bodyweight.

• IS THE WOD ENOUGH? SHOULD I DO MORE?

  Part of the CrossFit Philosophy includes pursuing/ learning another sport for activity, and many CrossFitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us the WOD is our primary “sport.”  If you pursue another activity, you will need to balance you work/ rest cycles and be sure to allow for recovery.  Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

• WILL I/CAN I GET BIG DOING CROSSFIT?

  If you train hard, and eat right and get lots of sleep, you will definitely gain LEAN MASS, lose fat, and yes, you can build muscle mass with the CrossFit Protocol. In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass, takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass). Read this great article on the myth of bulkiness and CrossFit. Several have shared concerns about this very topic and should find this interesting. http://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/

• I CAN'T DO CROSSFIT BECAUSE I DON'T WANT TO AGGRAVATE MY BACK OR NECK PAIN FROM PREVIOUS INJURIES.

  Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All too often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part.

• CAN I GET A GOOD WORKOUT IN LESS THAN 30 MINUTES?

  Yes, this is absolutely what we strongly believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit RUK does go beyond 30 min on occasion, but the majority of our workouts/ WODs are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter whom you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

• I HAVE HEARD YOU CAN GET HURT DOING CROSSFIT, IS THAT TRUE?

  You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.

• I FEEL IT IS TOO EXPENSIVE, IS THIS TRUE?

  Our rates are actually less expensive than any other group led workout programs in our local area. The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.

• I HAVE HEARD CROSSFIT IS REALLY HARD, IS THIS TRUE?

  CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.