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THURSDAY, OCTOBER 02, 2014

Category: CFS Content

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Directions to CFS

Address: 1745 25th St. SE Salem, OR 97302

Directions to the box…

From I-5:
Take the Mission St. exit (aka Hwy 22, 99, Santiam Hwy), head West toward Downtown Salem. Left on 25th (traffic light), right into the Airport Business Park (first driveway). 1745 is the last unit on the right… parking in the far back along the open field.

From Salem:
Take Mission St. to 25th (by Kmart), turn right on 25th (light), right into the Airport Business Park (first driveway). 1745 is the last unit on the right… parking in the far back along the open field.

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Testimonials

paul-crossfit-salem-testimonial“I work as a professional Fire Fighter/Paramedic. Fitness is a necessary part of the work I do on a routine basis, from lifting a patient at a medical scene, to engaging in the physical exertion of fighting a fire.

I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations! The 70lbs of gear I have to wear into a fire feels lighter, I can work at a much higher intensity, my air bottles are lasting longer, and I am able to recover faster and get back to work sooner. CrossFit has also improved my flexibility and strength, making it easier to handle the everyday lifting and moving of Paramedic work.

The real world, functional exercises of CrossFit are suited perfectly for the things I have to do both on and off the job. Thank you Andy, Carol, and CrossFit Salem for helping me to help the community in a safer, stronger, and more efficient way that I ever have before!” – Paul


amy-crossfit-salem-testimonial“I was a runner in college, but over the years with a career as a graphic/web designer sitting in front of a computer all day and then having two kids close together I found myself a 30-something, slightly pudgy, weak mom. I was doing CrossFit at home and had lost most of the weight but was still jiggly in places that shouldn’t be jiggly.

When I joined CrossFit Salem in August ’09, I quickly discovered that I had not been pushing myself anywhere near my limits. With the camaraderie of my fellow CrossFitters, and the support (and pushing!) from Andy & Carol, I’m amazed at the results I see. I have some health issues, and they have been more than willing to work with me whenever I need modifications, but still continue to encourage me to work as hard as I can.

I want to look good in my 30’s, 40’s, 50’s and beyond. I want to keep up with my little ones as they grow and explore. I don’t want staying in shape to be a boring, motonous chore. With CrossFit, not only am I thrilled with the improvements in the looks of my body, but in my strength and overall health as well. And since I never know what the day’s workout will bring, I’m never bored! I prefer the early morning class, and I feel energized for the rest of the day.

I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease. I run up and down the two flights of stairs in our house all day long without even needing to catch my breath. I could pull my husband out of a burning house if necessary.

The one downside? I’m having to buy a bunch of new clothes because most of my wardrobe is much too baggy now. But ladies, can I tell you what an absolutely fantastic feeling it is when you wear your new clothes and your husband of more than a decade stumbles up the stairs when he sees you?” – Amy


“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!” – Kirsten

 


“I’m not as sore as I thought I’d be…just “good” sore! I can still get out of my desk chair without help…that is a good sign!” – Jill

 


“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!” – Rory

 


“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I really have improved my health and nights like last night encourages me to keep going forward. The best is yet to come!! :-)” – Vonnie

 


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“I started Crossfit with Andy and Carol about 2 years ago. Coming in, I thought I was in pretty good shape, at least until my first workout. I got my butt kicked, but finished with such a sense of accomplishment and a thirst for more. I had one of the slowest times in the class, but everybody pushed and cheered me on as if I was the best one there. They instantly made me feel like a part of the family. Fast-forward to 2 years later, I am in the best shape of my life and have been able to say that every step of the way. I continue to see gains and am able to do things and lift weights that I never thought would be possible. I work as a firefighter and am finding that I can work harder and longer than just about anybody else on the fire. My air bottles are lasting longer and I rarely need a break before I am ready to get back to the fight. Crossfit has taught me to embrace suffering and be comfortable operating mentally and physically when my body is already taxed. What I have gained has continued to improve everything I do, not only inside the bay doors of the gym, but outside playing sports or doing yard work as well. I am now a trainer for our gym trying to pass along my experience and knowledge to help transform others’ lives as well. I could go on and on with what I love about Crossfit, but the only way you can truly experience our community or what it is to push yourself further than you thought possible is for you to try it.” – Brent D.

 

 



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What Is CrossFit?

CrossFit Salem and Our Methodology:

At CFS we employ the Crossfit methodology as well as many others to build a proven system for effective fitness results.The Crossfit system is “constantly varied functional movements executed at high intensity”… or in simple terms “lots of fun basic movements that change every day and foster your best efforts”. Crossfit is a broad general term and every gym (or box as we call it) is very different. At CFS we have the most experience in the area at creating safe and extremely effective programming, which leads to maximum results. Our trainers include current and former college athletes, exercise science students and graduates, firefighter paramedics, law enforcement officers, and many other backgrounds. With this diversity we have created a unique system that replicates the best knowledge in many fields and is unparallelled in how it motivates and trains you to increase your fitness level. These people have a passion for fitness and community, and we think you’ll see that is shows!~

The Crossfit Salem system uses all of the following training tools to create the most well rounded fitness available:

  • Weight Training

    • Power Lifting
    • Olympic Lifting
    • Anaerobic movements to build muscle

  • Metabolic Conditioning (Metcon)

    • Cardio drills
    • Interval training (Tabata)
    • Running/Rowing

  • Gymnastics

    • Bootcamp style drills (push ups, sit ups, etc)
    • Gymnastic Ring Training
    • Floor Work (Handstands, etc)

  • Speed and Power Training

    • Sprints
    • Sled Drags

  • Flexability

    • Mobility Training
    • Athlete Stretching Regimes

  • Fun Stuff

    • Tire flips
    • Sledgehammers

  • Old Style Conditioning

    • Kettle bells
    • Medicine Balls

With this variety of training tools you will not get bored and quit, therefore having the best chance of success! With all these movements there is a progression with beginner, intermediate, and advanced versions of the movements. You will start with basic human movements and when those are perfected a load and intensity will be applied.

 

The Generic CrossFit Defination:

CrossFit is a principal strength and conditioning program. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We have used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Currently there is over 900 CrossFit gyms worldwide and growing.

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” Note: you will not learn how to program a computer at CFS! :)

For more information see our parent site www.crossfit.com

You should read this article, “What is fitness”… it’s powerful!

What Is Fitness

 



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CrossFit Defined

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.



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Schedule & Fees

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If you are new to CrossFit training please feel free to call or simply drop in to any of these classes, staff and trainers are very friendly and we can show you the facility and get you started on your free week of membership at any time!

  • WOD = Workout of the Day (CrossFit training)
  • Basics = Fundimental movement classes, a great place to start crossfit! (runs at the same time as regular WOD classes).
  • Free WOD = Free Crossfit! This is a great place for new people, Free WODs are basic movements only!

We all typically do the same “WOD” or workout every day. The workout is scaled to one of three intensity levels A, B, or C depending on your fitness level. Using these techniques and knowledgeable trainers we customize your training to challenge you without going overboard. You will not challenge yourself in the same way, that is one reason CrossFit works so well.

 

Costs

Our monthly plans range from two days of training per week to unlimited days of training. Our policy is that to start at CFS you pay two months up front and roll to automated monthly payments after that.

CrossFit Salem Packages include:

  • Unlimited CrossFit Classes – $135/month
  • 3 days of training per week – $99/month
  • 2 days of training per week – $85/month
  • CrossFit Punch card = 5 pass is $60 ($12/class), 20 pass is $200 ($10/class).
  • CrossFit Drop In = $15/class
  • 1 on 1 Personal Training available @ $50/hr. (6 session minimum)
  • CFS Kids = $50 per month (per kid) for non-members, $40 per month for CFS members. Or use a punchcard.

Discounts:

  • $20 off per month for Active Military, Police, Fire, First Responders, Corrections (only on Unlimited)
  • $20 off per month for a 1-year commitment (only on unlimited)
  • $20 off per month for full-time students of any level school (all monthly packages)
  • Add a dependent (spouse included) = add only $50 a month to any package.
  • One discount only, no stacking.

Crossfit Salem has a proven system that works, we have been doing this since 2008 and have more cumulative experience with functional movement that any other option available. If you are tired of the typical gym experience… try Crossfit Salem today! We don’t have gym trolls, ineffective machines, impersonal swipe cards, or the dreaded sign up fees and contracts… we do have lots of great members that got in better shape when they left that stuff behind. Skip the distractions, start Crossfitting! You deserve a place that knows your name, your goals, your limitations, and the uses that information to create the best fitness path possible to exceeding your expectations!

Sign up for a membership today!

(using the above link please completely fill out your profile information, the default membership is your 2-hour intro for $50. If you do not want the intro just drop in and get started!). Use a free week to try our classes!



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Facility

Crossfit Salem is a 4,300 sq. ft. space that houses functional fitness equipment to provide constantly varied movements executed at high intensity. This is a purpose built facility that has been designed to host up to 40 people doing Crossfit at one time. One step in the door and you will know that we mean business. We are proud to offer this service to the Salem area becaues there are very few options for people that want to get in excellent shape for a reasonable price without all the distractions of a typical gym experience.

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  • We employ medicine balls, dumbbells, kettlebells, and olympic weights in limitless combinations to provide strength training and functional fitness.
  • Crossfit Salem separates itself completely from other gyms with our extensive use of the pull up structure. We use bands to allow anyone to do an assisted pull up. This structure also provides for muscle ups, ring dips, ring push ups, and a variety of other excellent training drils. The replacement of the pull up with “gravitational machines” has done a huge disservice to people in search of fitness. We believe that reestablishing your basic need to pull your weight up over an object is essential to becoming functionally fit.
  • While other places may have leather couches and smoothie machines we prefer the look of graffiti art and an industrial setting. In this environment you can get your intensity up and enjoy a real workout for a change. Leave the couches and potted plants to the globo gyms, this is what a real gym looks like!
  • Our kid friendly room has all the things they need to keep them occupied while you concentrate on the best workout you can get.

Just so you know when you get here what the building looks like…

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Thanks for learning more about Crossfit Salem, the next step is to come try it out! Click here for directions to our gym!


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About Us

 

 

 

 

 

 

Andy – Owner/Head Trainer
andy
  • CrossFit Level 1 Trainer (Aug. 2008)

 

  • Crossfit Nutrition (June 2009)

 

  • Crossfit Gymnastics (April 2010)

 

  • Crossfit Olympic Lifting (May 2010)

 

  • Functional Movement Screen Certification (FMS) – Pending

 

 

Carol – Owner/Trainer/Manager
carol
  • CrossFit Level 1 Trainer (Sept. 2009)

 

  • Crossfit Kids (April 2010)

 

  • AFFA Group Certified Instructor

 

Mike – Trainer
mike
  • CrossFit Level 1 Trainer (Sept. 2009)

 

  • Crossfit Olympic Lifting (May 2010)

 

Dan – Trainer
dan
  • CrossFit Level 1 Trainer (March 2010)

 

Bejan – Trainer
bejan
  • CrossFit Level 1 Trainer (2009)

 

  • Crossfit Olympic Lifting (May 2010)

 

  • Crossfit Power Lifting (September 2012)

 

  • Top Crossfit athlete

 

Josh – Trainer
josh
  • CrossFit Level 1 Trainer (2010)

 

 

Justin – Trainer
Justin_-_trainer
  • CrossFit Level 1 Trainer (2012)

 

Brent – Trainer
brent_-_trainer
  • CrossFit Level 1 Trainer (2010)

 

  • CrossFit Olympic Lifting Certification (2011)

 

  • Salem Fire Department Firefighter

 

Michael – Trainer
trainer_-_mike
  • CrossFit Level 1 Trainer (2012)

 

 

Grant – Trainer
Grant-_Trainer
  • CrossFit Level 1 Trainer (2012)

 

 

Steve – Trainer
steve
  • CrossFit Level 1 Trainer (2012)

 

 

Eugene – Trainer
eugene
  • CrossFit Level 1 Trainer (2012)

 

 

Christian – Assistant Trainer
Christian_-_trainer
  • Batchelors Degree – Exercise Sport Science – Oregon State University

 

  • Crossfit Level 1 Trainer – Pending

 

 

 

Eugene – Trainer
eugene
  • CrossFit Level 1 Trainer (2012)

 

 

 



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Testimonials

Coming soon



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Upcoming News & Announcements

Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit

Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville

Nov 8th - Gobbler Gauntlet @ Eugene Crossfit

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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