Monday, May 27th is Memorial Day and we will be a holiday schedule: 9am & 10am adult classes only.

School is almost out! Starting June 3, CrossFit Kids class will move to 10am. The Pre-K class will follow at 10:45 on Tuesdays & Thursdays throughout the summer.

June 15 is right around the corner. Whether you gearing up for The American Challenge (Registrations are due by June 1) or Agoge Prom Night (tickets are on sale now!), let us know what we can do to help you get prepared.

Crossfit Agoge

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 adult classes weekdays at 6AM, 9AM, Noon, 4PM, 5PM, and 6PM. There is also a 9am class on Saturdays. We offer a Weight Lifting class at Noon on Tuesdays and Thursdays.

Our CrossFit Kids program (ages 5-12) meets Monday-Thursday at 4:00. The Pre-K class (ages 3-5) meets at 4:45pm Tuesday & Thursday. Our Pre-Teen class meets at 5pm Monday/Wednesday/Friday. Our Teen class meets at 6pm Monday-Thursday. Finally, Teen weight lifting meets Tuesday & Thursday at 5pm.

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

Contact: 209-4222 – john@crossfitagoge.com

Education: CrossFit Level 2 (Level 3 under old system), CrossFit Kids, CrossFit Olympic Weightlifiting, CrossFit Gymnastics, CrossFit Nutrition, & CrossFit Powerlifting

John found his way into the Crossfit community in May of 2006 and founded CrossFit Agoge in 2007. He has had the distinct privilege of traveling with Coach Tucker, Coach Burgener, and the Level 1 team as an instructor. He is now a part of the CrossFit Kids Head Quarters instructor team, traveling internationally in order to teach people the proper way to use CrossFit’s methodology when training children. He has been training people in a variety of capacities for over 10 years. He is the 2011 Colorado State Powerlifting Champion in the 75 kilo weight division.

Kelly Brown

Contact: 209-4068 – kelly@crossfitagoge.com

Education: CrossFit Level 2, CrossFit Kids, CrossFit Gymnastics, CrossFit Nutrition, CrossFit Olympic Weightlifting, Team Super Training Powerlifting Seminar & Master of Science Physical Therapy

Kelly has been CrossFitting since 2006. In the summer of 2007, she and John opened their garage door at 6am to their first clients. CrossFit Agoge has come a long (long) way since then! By trade, she is a Physical Therapist with a background orthopedics, sports medicine, & pediatrics. In addition to coaching kids and adult classes at the gym, Kelly is very proud to be a part of the CrossFit Kids traveling instructor team.

Steve Hilton

Education: CrossFit Level 1, CrossFit Kids, Bachelor of science K-12 Physical Education, Masters of science in adaptive Physical Education

Steve has been teaching Elementary School Physical Education for 23 years. The last twenty years have been here in Montrose at Northside Elementary. Steve has been at Crossfit Agoge since July 2009. Steve enjoys spending time with his kids and enjoys many hunting sports in his spare time. _

Jenae Rocco

Education: CrossFit Level 1, CrossFit Kids, BA in Human performance and Wellness (Exercise Science & Corporate Fitness)

Jenae was raised in an athletic environment and has continued her passion for sports and physical fitness throughout her life. After endless searches for something other than a typical gym, Jenae found crossfit in June 2011. Jenae has her teaching degree in physical education and health and has spent several years teaching preschool-high school students. On her off time, Jenae enjoys the outdoors, playing and coaching basketball, competitive volleyball, and spending time with her three children and husband.

Tegan Soderlind

Education: CrossFit Level 1, CrossFit Kids, Master of Science Occupational Therapy

Tegan started her CrossFit journey in June 2010 after moving to Montrose from Colorado’s front range. She has found a love of training others through CrossFit and is also a proud member of CF Agoge’s 2011 Regional Crossfit Games Competition Team. She has a passion for Olympic weight lifiting and gymnastics. She is currently working as a self employed Occupational Therapist in the Montrose area working primarily with the elderly in a variety of settings. Tegan is also the head coach of the Montrose High School women’s diving team. In her free time Tegan enjoys skiing, hiking, snowshoeing, and spending quality time with her husband and friends.

Kelli Lowenberg

Education: CrossFit Level 1, CrossFit Kids, CrossFit Nutrition, CrossFit Olympic Lifting, CrossFit Powerlifting

Kelli began her CrossFit journey in 2007 after marrying her husband and moving to Montrose from Denver. Initially hesitant-her background included 15 years of classical ballet- she quickly grew to love the varied workouts, group support and the wonderful people. She continued Crossfit through two pregnancies and was then inspired to pursue her Level One Certification. As a trainer she enjoys the rewarding experience of working with others. Not one to shy away from a challenge she completed her first Sprint Triathlon and competed in the 2012 CO State Powerlifting Championships. She enjoys being outdoors in the summer, swimming, reading and cooking new recipes for her husband and 3 children.

Class Schedule

	Mo	Tu	We	Th	Fr
6:00am	A	A	A	A	A
9:00am	A	A	A	A	A
12:00pm	A	A/WL	A	A/WL	A
4:00pm	A/K	A/K	A/K	A/K	A
4:45pm		P		P
5:00pm	A/PT	A/TWL	A/PT	A/TWL	A/PT
6:00pm	A/T	A/T	A/T	A/T	A

A=Adult, P=Pre-K, K=Kids, PT=Pre-Teens T=Teens WL=Weightlifting

Adult classes are M-F at 6am, 9am, 4pm, 5pm, and 6pm. Weight lifting meets Tuesday and Thursday at noon. Also, check out our Saturday Workout at 9am unless otherwise posted.