How to use the Garage Gym


How to use the Garage Gym

here are some reminders


– Put your name on the calendar.  If there are no members signed up for a class, then the class can be canceled at the last moment.  So plan ahead.

– Log your WOD’s on the site

– Bring your own water in, use the faucet for free, buy a bottle for 1$ or bring a case in each month and use the bottled water as you like

– Classes have about a 10 min warmup and 5 min technique discussion, then 3 2 1 GO

– We are now having late folks go on their own clock instead of delaying the whole class, so be on time.


Here’s some info to get you started:

1. Get on the schedule by sending an email to [email protected]. Here’s a link to our schedule.  Or just add your name to the times you want.

2. When you come into the gym, please be sure to sign a waiver before you start working out.

3. Our pricing is described here.

4. Once you’ve worked out, go to our site and sign up to post.  Keep your workouts posted online and it’ll truly benefit you down the road.  We’ve got a cool feature called [My Previous] which will pull up your comments from the same workout every time you’ve done it in the past.

5.  We typically post our WOD (Workout of the Day) at 8pm the night before.  We run about 1 week behind the main site and follow them as much as possible. Although, we never publish Rest Days, but you’ll definitely want to take at least 2 days off each week.

6.  Have Fun!  Our folks are a great community of crossfitters and the coaches love seeing everyone reach their potential and fitness goals

What to expect when you come in:

1.  Try to be on time. As a group, we do a general warmup, discuss the workout, and coach the specific exercises for the
workout.  After that, it’s 3-2-1-GO and the whole class starts simultaneously.

2.  Crossfit is all about intensity.  Most workouts are for time, which means you attempt to complete the workout as fast as you can, resting the minimal amount of time.

3.  Scaling – We don’t expect anyone to come in and do Handstand Pushups, Muscle ups, Pull ups, Lift extremely heavy weights their first couple of workouts.  So, the coach will scale the workout for you according to your ability.  Trust me - no matter what the workout is, we can find an alternative that will give you a great workout.

4. Warning – don’t eat too soon before the class.  Bring a water bottle or we have some for sale.


Exercise Demonstrations:

the squat – Air Squat Demo w/explanations…[wmv][mov]

front squat – Front Squat Good/Bad Bi-panel…[wmv][mov]

overhead squat – Overhead Squatting Safely…[wmv][mov]

push press – Shoulder Press/Push Press/Push Jerk tri-panel…[wmv]

deadlift – Deadlift Intro Lecture Clip…[wmv][mov]

sumo deadlift high pull – Sumo Dead Lift High Pull…[wmv]

and medicine ball clean – Learning the Medicine Ball Clean, Rob Miller…[wmv][mov]

Nine Foundational Movements with Lisa Ray,
CrossFit Level 1 Seminars – video … [wmv] [mov]