Thinking about the Bootcamp? The next session starts July 20. Check the MRD directory or contact us for details.

We are hosting Jeff Tucker for the CrossFit Gymnastics Certification on August 15/16. Register here.

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 newly relocated at 475 Water Ave (the old Black Canyon Gymnastics building).

*We currently run classes at 6AM, 7AM, 9AM, 4PM, 5PM, and 6PM. We also have a CrossFit Kids program (ages 5-14) on Monday through Thursday at 5:15.

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 (or the Boot Camp course) 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, to include Seal Teams Four and Ten as well as a three year tour at the Naval Special Warfare Center 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 Nutrition coach and a CrossFit Kids trainer. He has been training people in a variety of capacities for 7 years.

Kelly Brown

209-4068 – kelly@crossfitagoge.com

Kelly has been Crossfitting since July 2006. She is a Physical Therapist specializing in orthopedics and sports medicine, a Level 1 CrossFit Trainer. She also has her CrossFit Kids and CrossFit Nutrition Certifications. Initially somewhat skeptical about the program, she began training at Crossfit San Diego two months after their son was born. There is no better testement to the effectiveness of the 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 more 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 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.

Class Schedule

	Mo	Tu	We	Th	Fr
6:00am	A	A	A	A	A
7:00am	A	A	A	A	A
9:00am	A	A	A	A	A
11:00am -1:30pm	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	A	A	A	A

Adult classes are M-F at 6am, 7am, 9am, 4pm, 5pm, and 6pm. Also be on the lookout for Free Saturday Workouts in the Park!

The CrossFit Kids program (ages 5-14) meets Monday through Thursday at 5:15pm