Castle Rock CrossFit
Rocky Mountain Self-Defense & Fitness (RMSDF) is proud to offer our Castle Rock, Colorado CrossFit classes, conveniently located approximately one hour from Denver in Douglas County. We’re celebrating 10 years of Mountain CrossFit, our premiere fitness class for athletes of all skill levels. CrossFit is an intense, fast-paced and challenging workout regimen that will keep you excited and engaged with ever-changing workouts designed to help members achieve their muscle-building, weight and fitness goals.
What is CrossFit Training?
Founded in 2000, CrossFit is a wildly popular fitness program that incorporates high-intensity aerobics, gymnastics, plyometrics (box jumps), weightlifting, rowing, calisthenics and other exercises that target specific muscle groups. Formal training in this discipline involves various equipment, including a power rack, weight bench, barbell and weight plates, dumbbells, pull-up bar, rope for climbing, medicine ball, kettleballs and glute ham developer (GHD). There’s also a plyometric jump box, gymnastic rings, squat stand, rowing machine, Abmat and jump rope.
During classes, high-intensity movements are performed with constant variation, which has been found to improve muscle strength and is highly effective in burning calories. This appeals to people who wish to improve their fitness level, develop a leaner physique and shed unwanted pounds. It’s both an exercise regimen and a competitive fitness sport.
What Makes CrossFit So Effective as a Fitness Program?
CrossFit is a full-body workout that hits all the muscle groups, and because it’s continuously changing, you’ll see greater results. As a CrossFit athlete, you’ll be able to:
• Attain greater physical strength and a trimmer physique from head to toe. This is due to the rotating exercises that target different areas of the body. No other workout is as effective at doing this.
• Avoid the “workout plateau.” If you keep doing the same exercise repeatedly, the body grows accustomed to it and you’ll see less significant results. That will never happen with CrossFit, since the exercises rotate between different muscle groups.
• Effectively build muscle. It has been proven that a varied workout regimen at high intensity is the most effective way to build muscle.
• Avoid repetitive strain injury. Mixing up exercises to work on different areas prevents muscles from being overused and lets muscles recover.
• Keep it interesting. Workout regimens can often be boring, but that’s never a problem with CrossFit! Members will regularly learn new functional movements and will always be trying to improve their form and speed. Since it’s a more engaging workout and people see real results, they’re more inclined to stay with it.
Can I Lose Weight with CrossFit?
According to a recent study, people who did a week of CrossFit workouts for about 5 hours and 15 minutes total burned as much as 2,700 calories during that week. The study’s researchers determined that for those who are overweight, burning that many calories would result in significant weight loss. A 2013 study found that 10 weeks of classes reduced body fat by approximately 15.5 percent. One thing that helps calorie burning is the fact that this style of workout, unlike running, continues to burn calories after the workout is finished. This is thanks to its weightlifting exercises, which trigger the body’s recovery response.
It is important to note that since CrossFit will replace fat with muscle while it gives you a leaner physique, you might not necessarily see a huge drop in pounds. However, you’ll likely see a difference in waist measurement and how your clothes fit. Eating a healthy diet will optimize your CrossFit workout. You can’t expect to see impressive results if you continue to eat junk food, so if your goal with CrossFit is to lose weight and slim down, play close attention to your nutrition.
Why Should I Choose Castle Rock CrossFit?
At RMSDF, we’ve been offering professional CrossFit training with certified coaching for more than 10 years. We approach our Colorado-based program as a holistic practice that includes rigorous, challenging workouts in a fully-equipped CrossFit gym, individualized attention to athletic abilities and personal goals, nutritional guidance and a supportive community. A coach will encourage you to move beyond what you thought was possible so you can achieve the greatest level of physical fitness and well-being. We offer various membership options for all lifestyles, including introductory trial memberships.
What to Expect in a Castle Rock CrossFit Class
A typical Mountain CrossFit hour-long training session in our specially designed gym begins with a warm-up, followed by a period of skill development, a strength-focused activity and the high-intensity WOD (“workout of the day”). It ends with individual or group stretching. Our Castle Rock, Colorado CrossFit gym is outfitted with equipment from different fitness disciplines. During your training session, you’ll use barbells and dumbbells, gymnastics rings, pull-up bars, medicine balls, kettleballs, plyo boxes, a GHD (glute ham developer), a rope for climbing, Abmat, rowing machine, jump rope and resistance bands, among other gear. A certified CrossFit coach will expertly guide you through all the exercises.
Another important aspect of Castle Rock CrossFit is our incredible community. In addition to our highly skilled coaches who will help you in your efforts to achieve your fitness goals, your fellow athletes will also inspire, motive and support you. As part of our personal training in CrossFit, RMSDF coaches will help you to adjust exercises to match your ability, and they will also give you expert advice in the correct nutrition for your fitness regime. It is this type of personalized attention and community support that makes our Castle Rock, Colorado CrossFit so special and so effective.
How Many Days a Week Should I do CrossFit?
If you’re just starting out with CrossFit, professional trainers recommend 1-2 days on and 1 day off, until your body can adapt to the intensity and quick pace of the workouts. After that acclimation period, 2-3 days of training followed by a day of recovery is usually a good schedule. Of course, the best fitness program will depend on the person’s daily work or school schedule, their physical condition and the goals they have set.
How Much Does CrossFit Cost Per Month?
Mountain CrossFit is designed for athletes of all ages and abilities, and we have created our class options to fit in with your lifestyle and your fitness goals. We offer a 6-week trial membership with unlimited classes for $99.99, our Platinum 6-month program for $125 per month and our Budget 6-month program for $100 per month. The Budget program includes 5 classes per month, a 15-minute private introduction, weightlifting and goal setting. The Platinum program includes unlimited CrossFit classes, unlimited Project Fit classes, a Fire Breathers class and a flexible class schedule.
What Will I Need for a CrossFit Gym?
The basic gear you’ll require includes a pair of high-performance athletic footwear. These can be standard running shoes, but after some time, you may wish to invest in proper CrossFit shoes. They’re designed for added durability for rope climbing, enhanced stability for lifting weights and are light and flexible for jumping and other movements. You’ll also need loose-fitting or stretchy gym clothes and water for hydration. We strongly recommend a protein shake for recovery after a class.
You should also have a notebook or journal. You will want to make a note of the weights you use and any exercise modifications. Time your workouts so you can compare times and keep track of your progress. You might not be competing against other athletes, but you will be competing against yourself to improve your skills, so you’ll need to measure your progress. There are ten general physical skills that define overall fitness in CrossFit: Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.
Two Convenient Colorado Locations: Castle Rock & Englewood
The RMSDF dojo has two convenient locations: one in Castle Rock and one in Englewood (Meridian Village / Lone Tree).
780 Kinner St.
Castle Rock, Colorado 80109
Englewood (Meridian Village / Lone Tree)
11800 Oswego St.
Englewood, Colorado 80112
How to Join the Castle Rock, Colorado CrossFit Community
The best way to experience CrossFit and see what our Castle Rock, Colorado CrossFit Community has to offer is to schedule a free class. That way, you can see what it’s all about. If you like what you experience, check out the different membership options we offer, and feel free to contact us with any questions. We look forward to training with you!