Paleo Challege. Info session Saturday July 31, immediately following the 9am workout. Be there.
(If you can’t make it, let us know this week so we can give you the low-down)

Rafting anyone? Joe is working on a potential rafting trip for later this summer. Let us know if you are interested.

About CrossFit Agoge

What is CrossFit?

Check out Crossfit.com for comprehensive information about this program, its origins, and ideology. In a nutshell, CrossFit is a fitness program developed for the real world. It is comprised of scalable, functional movements that are constantly varied and done at high intensity.

What does that mean? Lets break it down. Functional movements are movements that we see in every day life. Getting up out of a chair is a squat. Picking up a bag of topsoil or a child is a form of dead lift. Putting groceries away on an overhead shelf is a shoulder press. When we practice these movements, we develop strength and muscle recruitment patterns that we use on a regular basis. Constantly varied: Each day there is a prescribed Workout of the Day. The workout might contain Olympic or power lifting movements, gymnastic movements such as pull-ups, ring dips, or handstands, and traditional aerobic activities such as running, rowing or jump rope. Some workouts are done for time, some for a score, and some for max weight lifted. Life doesn’t come at us as 3 sets of 10. Why should we exercise that way?

Sounds intimidating. I am not sure I can commit to something like that… We are busy people living in busy times. One of the biggest benefits of CrossFit is its efficiency. Workouts rarely last more than 30 minutes. This means you can be in, warmed-up, worked-out, and out the door in an hour or less. This may sound impossible but the key is in the intensity of the exercise we do.
Not all of us are elite athletes. Heck, many of us are not athletes at all. But we are human and therefore made of the same stuff. The exercises done at CrossFit can be scaled to challenge any level of fitness from the chronic couch potato to the Olympic competitor and anyone in between. The beauty of the program is that it can start wherever you are, and take you as far as you want to go… as far as you are willing to push yourself.

Agoge?
Agoge (Ah-GO-Gi). What the heck does that mean? In Ancient Sparta, the Agoge was the state controlled education program that was required for essentially all emerging male citizens. The literal translation of Agoge is “upbringing.” The boys were taken from their households at the age of seven to live and learn alongside their peers all aspects of Spartan life. We believe the benefits of CrossFit translate to life outside of the gym. We are building a culture of excellence that begins with supporting eachother and asking more of ourselves.

Okay, so how do I get started? CrossFit Agoge has been operating in Montrose since June of 2007. We are located at 475 Water Ave (behind the High School, across Rio Grande)

*We currently run classes at 6AM, 9AM, 4PM, 5PM, and 6PM. Open gym is available between 11:45 and 1:00. Our CrossFit Kids program (ages 5-14) meets Monday through Thursday at 5:15 with a Teen/Advanced class following at 6pm. Our Preschool class is temporarily on hold until the Fall.

We offer unlimited monthly classes for a flat fee. You may come to any class at any time with any one of our excellent trainers. Adults must complete a course of 4 introductory sessions before joining a class. Payment is on a monthly basis with no contract required.

For more information contact one of our trainers.

Trainers

John Brown

209-4222 – john@crossfitagoge.com

John spent 9 years with Naval Special Warfare on both the East and West Coasts, as well as a three year tour at the NSWC as an advanced tactics instructor. He found his way into the Crossfit community in May of 2006. Since that time he has become a Level 3 trainer under the old certification system, a Level 2 Trainer under the new certification system, a CrossFit Olympic weightlifting coach, a CrossFit Gymnastics cert, a CrossFit Barbell cert, a Nutrition coach and a CrossFit Kids trainer. He is now also a part of the CrossFit Kids traveling instructor team. He has been training people in a variety of capacities for over 10 years.

Kelly Brown

209-4068 – kelly@crossfitagoge.com

Kelly is a Level 2 CrossFit Trainer and has been Crossfitting since July 2006. She is also a Physical Therapist specializing in orthopedics and sports medicine. Her 10 years of clinical experience includes 7 years in developmental pediatrics and adolescent sports medicine. She also has her CrossFit Kids, CrossFit Gymnastics, CrossFit Nutrition, and CrossFit Olympic Weightlifting Certifications. Kelly is proud to be a part of the CrossFit Kids traveling instructor team.

Initially somewhat skeptical about the program, she began training at Crossfit San Diego two months after their son was born. There is no better testament to the effectiveness of this program than personal experience. Kelly’s clinical knowledge, athletic background, and teaching experience bring a unique combination of skills to the gym which complement John’s military background and extensive Crossfit Instructor Training.

Amy Milyard

216-8404 – amy@crossfitagoge.com

Amy was introduced to CrossFit in October, 2007. She was instantly hooked on the concept and obtained her CrossFit Level I Instructor/Trainer Certification in April, 2008.

She strongly believes in not only giving her clients the tools and knowledge to perform functional movement safely and effectively, but also motivating and believing in them to challenge themselves to take it a little bit further, a little bit faster, each and every time.
Amy’s purest form of motivation comes by way of Katie, 9, and Hayden, 5. “I feel I am at the peak of my role model capabilities everyday at 6pm…. when they (Katie & Hayden) are at CrossFit, observing the adult class, and think that pushing your body to its limits is status quo.” What better way to prove that you can move mountains.

Amy is also a CrossFit Kids Trainer, a CrossFit Endurance Trainer, a CrossFit Olympic Weightlifting Trainer, a CrossFit Nutrition specialist, an ACE-Certified Personal Trainer and a Spinning Instructor.

Garth Cowley

Garth first experienced CrossFit on January 09, 2007, initially with some skepticism. After a very short “trial” period, he was hooked and began converting his home gym to accommodate the WOD’s on the main site. Six months later, Garth found John and Kelly and immediately began working out with them in their garage. Quickly, he recognized the benefits of having excellent coaching and the group workouts. He enjoys helping others with common interests to find ways to better themselves, so he got certified as a level one CrossFit Trainer in March of 2008.

Garth is an 8 year Veteran of the United States Air Force. He is a Police Officer, serving on patrol and on the SWAT Team. He is an instructor in a variety of capacities within the LEO and Firearms communities. He also carries the the CrossFit Nutrition Certification.

Derek Smith

Derek is a Level 1 CrossFit Trainer. He began crossfiting in his driveway in March of 2007. After a few months he realized the need for more coaching than can be found on the internet and the intensity of working out in a group format. He found Crossfit Agoge, met John and Kelly Brown, and dove in head first. Derek began training at Crossfit Agoge in June of 2007. He loves helping other people in the gym to better themselves and acheive goals they never thought were possible. This is the greatest reward of being a coach, being able to help others to live better and fuller lives. In addition to his Level 1, Derek also has the CrossFit Gymnastics Certification and Nutrition Certification.

Class Schedule

  Mo Tu We Th Fr
6:00am A A A A A
9:00am A A A A A
11:45am
-1:00pm		 Open Gym
4:00pm A A A A A
5:00pm A A A A A
5:15pm K K K K  
6:00pm A/T A/T A/T A/T A

A=Adult, P=Preschool, K=Kids, T=Teen/Advanced

Adult classes are M-F at 6am, 9am, 4pm, 5pm, and 6pm. Also, check out our Free Saturday Workouts at 9am unless otherwise posted.

The CrossFit Kids program (ages 5-14) meets Monday through Thursday at 5:15pm. Our Teen/Advanced class meets immediately afterwords at 6pm. Our Preschool class is temporarily on hold until the Fall.