Metal Warehouse: How To Build A Crossfit Gym

Let’s start from the beginning. Most people know what kind of high-intensity fitness training we are talking about here. If you don’t know, don’t worry, as we are here to help you understand a little better.

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Here is the technical explanation of Crossfit quoted from Nerdfitness.com “CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather to build a body that’s capable of practically anything and everything”.

Now you know a little bit more in-depth explanation about this great workout. But if you are still wondering why you should do it, this is why.

Crossfit is undoubtedly an excellent workout for the regular person. You don’t have to be good at anything in particular. The training is designed to adapt to anyone willing to do the workout, at any age, shape, or form.

The number one thing you need the most when selecting this sport is commitment!

Crossfit is the kind of training that should be done at least 5x a week for you to see faster progress. Don’t want to do it that much? Don’t worry! You can still see results if you limit doing Crossfit 2-3 times a week. Honestly, after you start, you might become addicted and want to go every day anyways.

This training will fit you individually if you enjoy getting a good sweat while doing a lot of weight lifting.

 Although all programs can be adapted for those who cannot do specific movements (ex. can’t do squats, or lift past a certain weight), the workout remains as close to the original version as possible, while still being adaptable to those with certain restrictions.

We understand that Crossfit is a great workout, but might not be for everyone. If you enjoy more of a calmer, less weight lifting focused workout like Pilates or yoga. We wouldn’t suggest it for you.

Benefits

Now let us tell you a bit about the benefit of doing this workout.

CrossFit training goes beyond working out your physical and mental health. According to Healthline.com “It improves your physical strength, aerobic fitness, agility, balance, flexibility as well as burn tons of calories and manages weight loss.”

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. (Crossfit.com)

It also helps that most times the workouts are not very long. This is beneficial for anyone with a busy schedule. All you have to do is show up and get a great workout before heading off to your next destination.

Here are three major things you will need before you open up your gym to the public:

1. Equipment

When thinking of specific items you will need for your gym, you might want to include these items listed in priority order: Olympic barbell, plates/weights, pullup bar, kettlebells, squat rack, box, medicine ball, dumbbells, etc..

Always invest in quality equipment to avoid faulty items, and having to buy over and over again, equipment that ends up breaking after short usage.

Remember, quality over quantity.

Although Crossfit equipment can be very pricey, take in consideration that Crossfit memberships can average between $150-$300. The memberships will make up for your investments. We firmly believe you will get back all the money you invest.

There are so many different items you can buy. Understanding what is essential for your gym is ideal if trying to keep it on a budget. Different training goals and programs might need more of one equipment than the other.

It’s also essential to understand the average amount of people that will be attending each session. Knowing that will help you get the proper amount of training equipment, as well as a big enough space for everyone.

We recommend putting a business plan in place, so you are ahead of the planning process.

2. Certified Trainer

Secondly, let’s talk about trainers.

When it comes to finding the perfect CrossFit gym, people will be considering who will be training them, so investing in certified trainers is essential.

There are different categories when it comes to CrossFit certifications, and diligent research is required.

Some certificates include but are not limited to:

• CrossFit Level 1
• CrossFit Level 2
• Certified CrossFit Level 3 Trainer, and so on

Understanding each certification is a must when hiring your trainers. High certified trainers will understand more about how workouts need to be scheduled. This way trainers won’t program a workout with same muscle group back-to-back as muscle recovery is essential for any sport.

Someone with in-depth knowledge will be able to help you finalize the essential equipment needed for your gym.

3. Location

Last but not least, let’s talk a little bit about the proper building for your gym.

Steel buildings are a great option when considering where you want to build your CrossFit gym.

Customization is Key

Firstly, you can have garage doors! If you don’t know, garage doors are usual in a CrossFit gym because it allows the natural breeze to come in while class is in session. So don’t be afraid to add as many as you want, or as big as you want! It also provides great air circulation depending on the design of your building.

Secondly, you can also customize the building to have as many windows as you want, and even add some extra skylights for a natural light source. Natural light resources are great if you are trying to keep the power bill down.

For those extra hot days, you can add a few big fans as well. If you are concerned about the metal building getting too hot during the hot summer days, don’t worry! Appropriate insulation will be added, so it doesn’t turn into a hot box.

Proper Insulation

Now, let’s remember that buying the building is the easy part, but finding a competent company to do so is the hardest. Like we said before at our Advantages of Living In A Tiny Home, “At MBMI Metal Buildings, we build steel buildings according to your wants and needs. Our in-house team of professionals provides you with the support and guidance you want throughout the process.”

We use the best materials and finishes with sound engineering practices to build a sturdy structure that allows you to take advantage of all the benefits of a steel building.

The cost-effective construction lets you enjoy the financial freedom of owning your gym and fast build times mean you can open your new gym quickly. Contact us to find out more about customizing your own steel building so you can join the CrossFit gym era!

Lastly, understanding these things will help you have a very successful CrossFit gym of your own. Remember to create a business plan, and understand a bit more of the back-end business-related things as well to keep everything going smoothly financially wise.

Good luck!

Sources:

https://www.healthline.com/health/exercise-fitness/crossfit-benefits

https://www.shape.com/fitness/tips/health-fitness-benefits-crossfit

Honestly, hanging with a group of CrossFitters can feel like hanging with a group of doctors. (No shade, y’all!).

The special lexicon, niche references, and insider terminology make the convo, at best, tough to relate to and, at worst, totally over your head.

As such, it might feel impossible to get CrossFit questions answered by the Kool-Aid drinkers in your social sphere. That’s why we put together this CrossFit FAQ guide.

Ahead, we answer 10 crucial CrossFit questions with language even a novice can understand.

Walk into any CrossFit box and you’ll see a sign that reads: CrossFit is constantly varied, function movement, executed at high intensities.

Let’s break that definition down into its parts.

Constantly varied refers to the fact that you will rarely see the same workout twice. Consider it the least boring workout regime in existence.

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“Functional fitness describes movements that are highly transferable and will train you to do other real world tasks,” explains CrossFit Games athlete Patrick Vellner, 4-time podium finisher and ambassador with QALO, maker of silicone rings and accessories for your toughest workouts.

In basic terms, that means it trains you to safely do day-to-day things like pick up packages from your front stoop, give your kiddo piggy back rides, throw a Frisbee to your Fido, and even sit on a toilet late into your life.

How are these exercises different from the ones you’d see in a group fitness class like Orange Theory or Barry’s Bootcamp? Good question.

CrossFitters train using compound dynamic movements like squat cleans, snatches, thrusters, and bar muscle-ups, which use multiple muscle groups and joints at once.

“These movements are different from the single-joint or single-muscle isolation movements that are traditionally done in sports like bodybuilding,” explains Vellner.

The high intensity portion of the definition refers to the fact that the exercises are completed, most often, at a high intensity. (Think a 7-plus on a scale of 1 to 10).

The new CrossFit definition

In , the modality underwent a rebranding as then-CEO Greg Glassman tried to shift the public perception of the sport away from the competitive perception it had on ESPN, and back toward the more general public. Since then, the website defines CrossFit as a lifestyle characterized by safe, effective exercise and sound nutrition.

While not many CrossFitters use this new definition, ultimately, how the sport is defined will depend on whether you’re asking an old-dog or a fresh blood in the game.

Admittedly, the CrossFit definition doesn’t give you much info on what you actually do in a CrossFit class. Don’t worry, we’ll explain.

Essentially, a CrossFit workout cherry-picks the best parts of other sports and blends them together into one.

“It basically combines gymnastics, cardio, and weightlifting all put into one,” says Hayley Adams, 6-time CrossFit Games participant and Fittest American Woman. “In other words, it’s the best of many worlds.”

CrossFit combines components of each of the following:

All in all, the goal is to help folks improve in nine different buckets of fitness: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

Social media and ESPN might trick you into believing CrossFit is all rope climbs, tire flips, ring acrobatics, and heavy ass lifting.

But it’s exceptionally rare for these movements to make an appearance in class.

Typically, CrossFit workouts combine two to three (sometimes more!) of these movements into as many reps as possible (AMRAP), every minute on the minute (EMOM), or a chipper-style format (chipping away at a list of exercises).

If these movements sound intimidating to you, take comfort in the fact that they can all be scaled to different variations.

“The scalability of CrossFit is one of its biggest strengths,” says Vellner. “Any movement workout can be modified to meet someone at their fitness level and offer a great challenge to the most skilled or most amateur of athletes.”

Every CrossFit class will be different based on the style of the specific coach(es), as well as the style of programming your box offers.

But most classes last 60 minutes and follow the same general structure:

• dynamic warmup
• skill or strength
• workout of the day (WOD)
• cooldown or stretch

Of course, you’ll want to know if the workout you’re dedicating time and effort toward will be worth it.

Ultimately, the answer depends on what criteria you use — whether you want to meet personal health goals or just challenge yourself for a stretch of time.

But given that CrossFit has been widely known to support healthy weight loss, fat loss, strength gains, mobility and agility, and mental well-being, it’s safe to say that you can get some benefit from it.

(See a complete breakdown of the CrossFit benefits here).

Any high intensity fitness regimen is bound to have some folks questioning its safety. But CrossFit comes with no more risk than any other type of physical activity.

To limit injury risk, do your best to do the following:

• Make sure your first ever CrossFit gym has an onboarding program.
• Prioritize proper form over weight… always.
• Leave your ego at the door.
• Talk with your coach or health pro about any preexisting conditions and nagging injuries you may be navigating.
• Don’t ignore any lingering issues, but get them checked out by a physical therapist.

Despite what you may have heard, CrossFit isn’t just for the strongest, fittest, or most competitive among us.

“It can be a good fit for anyone,” says Vellner. Specifically, anyone who wants to get fit and/or healthy.

But, he says, there are two major groups in particular who most benefit from the training style.

“First, people who are competitive, either with themselves or others,” he says. Think: former or current college athletes, board game victors, and mini gold menaces.

“And second, people who might be a little bit intimidated to start their fitness journey and would benefit from the welcoming community environment,” he says. In particular, people who are motivated (not intimated!) by group-style training.

To determine if you’re a good candidate for CrossFit, ask yourself the following:

• Am I a competitive person?
• Am I motivated by the leaderboard?
• Do I perform best in group settings?
• Am I hoping to make friends while I exercise?

First, if you’re hesitant about trying CrossFit because you’re concerned that it might make you look a way you don’t want to look, we get it. But if you think having muscle mass in general is bad, it’s not, no matter your gender. On the contrary, having muscle mass is healthy!

But to answer your question directly: No, taking classes at your local affiliate alone will not make you “bulky.” Achieving a Hulk bod requires lifting (really!) heavy, (very!) often. It also requires that you eat with the goal of increasing muscle mass.

CrossFitters who you might describe as “bulky” spend hours exercising and fueling their bodies for optimal performance. It didn’t happen by accident!

Nope!

Over the last two decades, the CrossFit community has rallied around different eating plans for short bursts of time. First, they were *heart-eyes* for the Zone Diet. Then, there was a paleo craze.

These days, some members — especially people with performance or aesthetic goals — count their macros.

But rest assured, there isn’t widespread rallying around a specific eating plan the way there once was.

That said, if you do want nutritional support, many gyms partner with a local registered dietitian who can offer nutritional advice to members. There are also companies like M2 Performance and Tactic Functional Nutrition, who primarily work with CrossFitters.

If you do decide to try CrossFit, “be kind to yourself and enjoy the ride,” says Vellner.

And if you can, give yourself the freedom to make friends while you’re there. “CrossFit is a really supportive community to be a part of,” he says.

“If you’re interested in trying out, just go for it! You won’t regret it.”

Gabrielle Kassel (she/her) is a queer sex educator and wellness journalist who is committed to helping people feel the best they can in their bodies. In addition to Healthline, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called Bad In Bed. Follow her on Instagram @Gabriellekassel.

Gabrielle Kassel (she/her) is a queer sex educator and wellness journalist who is committed to helping people feel the best they can in their bodies. In addition to Healthline, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Women’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called Bad In Bed. Follow her on Instagram.

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