welcome to crossfit chaparral

7/28/2019 Welcome to CrossFit Chaparral

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Affiliate Owners/Head Coaches

Nick [email protected] Level 1 (CF-L1) Trainer

CrossFit Rower Trainer

CrossFit Football CertificationCoaches Prep Course

Frank [email protected] Level 1 (CF-L1) Trainer

Olympic Lifting CertificationCrossFit Rower TrainerStrongman Certification

Coaches Prep Course

6451 E. Shea Blvd.Scottsdale, AZ 85254


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CrossFit: The best Strength & ConditioningProgram in the WorldCrossFit has become the premier fitnessprogram for Special Forces Groups, Marineunits, Fire Fighters, Police academies, soccermoms, and even school P.E. programs... why?Because CrossFit trains your body and mindfor unknown, functional, real life challenges.

About CrossFit Chaparral:

Affordable: CrossFit Chaparral is the only

public non profit CrossFit box in Arizona,and strives to be the most affordable

CrossFit program in Southwest.

For everyone:Our fitness programs are

completely scalable. Cant do a pull up?

Well have you do jumping pull ups or ring

rows. Cant run? Well put you on a rower.

Cant jump on a 24 box? No problem, because everything we do can be modified

according to the same formula: Constantly varied, functional movements, executed at

high intensity.

True Athletes: CrossFit Chaparral is owned and operated by coaches who value both

physical and moral fitness, in the same spirit as the original Greek Olympians of

Ancient Greece. Here, we pursue true athleticism: Moral and physical fitness.

Community: You will make new friends, and you will achieve your goals, if you follow

the three CrossFit Chaparral guidelines: 1) Show up consistently, 2) Be motivated, and

3) Offer and accept encouragement.

Fun: Achieving your fitness goals, making quality friends, and participating in uniquephysical challenges that will transform you physically and mentally are not only

worthy goals, but ones you will enjoy accomplishing.

The days of working out and then doing cardio are over.

CrossFitChaparral.com

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Suggestions for Getting Started1. Youre Competing Against Yourself, Not Others

When it comes time to throw down in a WOD, dont feel like you have to do everything RXd or

be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensityfind you. You need a solid foundation of strength and flexibility in order to progress into moredemanding workouts. Chase yourown capacity and don't be afraid to scale.

2. What You Eat Is More Important Than What You Lift

Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery,and your overall defense against disease. When youre first starting out, the quality of yourfood is far more important than the quantity. Call it whatever you want: Paleo, Primal,pHunter-Gatherer; just eat clean.

3. Dont Be Afraid To Ask For Clarification, Over and Over and Over Again

If you dont fully understand something, ask. If you still dont get it, ask again. Weve all beenthere. Learning the mechanics of certain movements like the kip, squat, or any of the olympic

lifts takes lots of practice and critique from a trained eye. If you need help, just ask.4. Crossfit Isnt Everything

Crossfit is a strength and conditioning program that focuses on building general physicalpreparedness (GPP). It is quickly evolving into a sport of its own, but that doesnt mean thatit has to be your sport or your lifeblood.

5. You Wont PR Every DayDont mistake intensity for hard work. Even if youre having a bad day and the intensity justisnt there, you can still get a lot out of your time in the gym through hard work. Dont skip aplanned session just because you dont think you have it today. Something is better thannothing.

6. Have FunDont take yourself too seriously. Smile. Laugh. Introduce yourself to people you dont know. Ifyoure not having fun, why are you here? Do you enjoy your overall time spent at the gym?Do you enjoy the people, the community, the knowledge and support that it provides? If so,then you get it...

7. You Are All FirebreathersFirebreather Fie-r-bre-th-er: (n) 1. One who faces the triumphs and tribulations of greatphysical opposition with an indomitable spirit. 2. An optimistic energy associated with theheart of an athlete. You dont have to be an elite CrossFitter to embody the essence of a trueFirebreather. Its not your Fran time, but the spirit you bring to Fran that makes you aFirebreather.

8. Respect Rest and RecoveryThink about longevity. If youre killing yourself every time you step foot in the box, week afterweek, month after month, year after year, youre going to eventually break down. You need torespect your time outside of the gym. You dont get bigger and stronger from lifting weights;you get bigger and stronger while recovering after lifting weights.

9. Get Involved in the CommunityThroughout the year, CFC offers free wellness seminars, special WOD events and otheropportunities to hang with your fellow CrossFitters. Join us!


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Schedule

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

6:00 AM

CrossFit WOD

6:30 AM

Endurance*

6:00 AM

CrossFit WOD

6:30 AM

Endurance*

6:00 AM

CrossFit WOD

6:30 AM

Endurance*

7:00 AM

CrossFit WOD

7:00 AMCrossFit WOD

7:00 AM

Speciality*

7:00 AM

CrossFit WOD

8:00 AMCrossFit WOD

9:00 AMCrossFit WOD

9:30 AMCrossFit WOD

9:30 AMCrossFit WOD

9:30 AMCrossFit WOD

12:00 PMWomen Only

12:00 PMWomen Only

12:00 PMWomen Only

3:20 PMCF Football*

3:20 PMCF Football*

4:30 PM

CrossFit WOD

4:30-5:15 PMCrossFit Kids*

4:30 PMCrossFit WOD

4:30 PM

CrossFit WOD


4:30 PMCrossFit WOD

4:30 PM

CrossFit WOD

5:30 PM

CrossFit WOD


5:30 PM

CrossFit WOD

5:30 PMCrossFit WOD

7:00 PMTraining*


5:30 PM

CrossFit WOD

5:30 PM

CrossFit WOD

6:30 PMCrossFit WOD

6:30 PMCrossFit WOD

6:30 PMCrossFit WOD

6:30 PMCrossFit WOD

MembershipContract Options:$95 per month for unlimited classes per week15% discount for Public Safety employees, Active/Reserve/Retired/Former Military* There is a separate fee structure for Endurance, Speciality Training, Football & CrossFit Kids**Membership dues are collected via monthly auto-pay only.


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Getting Started - Foundations

What is it? Six introductory CrossFit classes that teach you the nine CrossFit movements, nutritionalinformation, the CrossFit definition of fitness, the CrossFit philosophy of fitness, the story of CrossFitChaparral, and a plethora of additional movements you will need to master in order to excel in CrossFit. The

cost for Fundamentals is $95.

When is it? Foundations is a collection of four 1.5 hour sessions or six 1 hour sessions spread out over twoweeks, thats it. Since Foundations is the ONLY way to join CrossFit Chaparral (without testing out), we alsooffer a personal training option. To register, visit http://crossfitchaparral.com/getting-started/ .

Personal Training

If your schedule does not allow you to participate in one of our Foundations classes, we also offerhigh-quality personal training at great prices. Follow the personal training instructions on ourGetting Started website (http://crossfitchaparral.com/getting-started/).

Childcare

Throughout the week we offer childcare during our WODs for children 0 through 5 years old. Wecurrently offer childcare at the 12:00 p.m. Women's-Only WOD on Monday, Wednesday, and Friday;we also offer childcare at the 5:30 WOD on Monday and Wednesday; and, it is offered at the 9:00a.m. WOD on Saturday. Older children can participate in our CrossFit Kids program (for anadditional charge). Please note: Coaches or assistant coaches are NOT responsible for children.Parents must keep a watchful eye on their children even during WODs.

Additional InformationBeyond the Whiteboard (BTWB)

CrossFit is best done with a good memory. In other words, track your progress over themonths and years so that you can look back and remember how far you have grown. Weoffer both a booklet and an online method of record keeping. The online program is calledBeyond the Whiteboard, and it is $24 annually for a subscription. BTWB also allows you tomeasure your work capacity again CrossFitters within our box and all over the world.

WOD BooksCrossFit Chaparral offers a custom WOD-book for tracking your WODs, benchmarks, andmax lifts. Check out our online store for more information.

You will Need a RopeWe highly recommend that you purchase a jump rope that will best fit you. Ask a coach for arecommendation.


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The DetailsWhen: Monday, Wednesday and Friday - 12:00-1:00 p.m.Who: Women! Beginners welcome!Cost: $95/mth - unlimited access CrossFit Chaparral

For more information:www.crossfitchaparral.com/women

Chaparral's CrossFit endurance training program is designed to safely increase

your cardiovascular/respiratory endurance that is required for endurance eventslike marathons, triathlons, mud runs or obstacle course races. You will be guidedby a Crossfit Endurance certified coach and learn improved techniques for faster

times and more efficient, injury free running. The program meets three times aweek at nearby tracks and trails as well as box workouts. You will get video

reviews of your running form, learn running mechanic drills and develop yourtraining plan for your upcoming events. Synthesize the power of CrossFit with

enhanced endurance and build a gas tank big enough to go for hours.

When: Tuesday, Thursday & Saturday - 6:00 a.m.Cost: Option 1. Unlimited CrossFit Membership plus CrossFit Endurance Membership: $140/month for unlimited access to all Endurance classes. Option 2. CrossFit Endurance Membership only: $55/month.
http://www.crossfitchaparral.com/womenhttp://www.crossfitchaparral.com/womenhttp://www.crossfitchaparral.com/womenhttp://www.crossfitchaparral.com/women


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CrossFit has become the premier fitness program for Special Forces Groups, Marine units, Fire Fighters,

Police academies, soccer moms, and even school P.E. programs... why? Because CrossFit trains your body

and mind for unknown, functional, real life challenges. CrossFit Chaparral is the only public non-profit

CrossFit box in Arizona, and strives to be the most affordable CrossFit program in the Southwest.

The Details

When: Tuesday and Thursday, 4:30-5:15 p.m. (Ages 7 through 9)

Tuesday and Thursday, 5:15-6:00 p.m. (Ages 10 through 12)Cost: $65/month per child for two days a week

or more information: http://crossfitchaparral.com/crossfit-kids/

CrossFit Chaparral now offers an official CrossFit Kids program for ages 7-12. CrossFit Kids has a

proven track record for producing a fun, safe, and welcoming community geared towards

ncreasing body awareness and general physical fitness. CrossFit Kids is not simply a scaled dow

ersion of CrossFit, but geared and designed for the specific developmental needs of kids.

or the most part, no two workouts are the same, so kids never get bored. And, the functional

movements which compose CrossFit Kids workouts allow participants to become well-rounded

thletes who will be better at any and every sport that they play. All of these core movements

aught safely and effectively under the close supervision of thoroughly trained CrossFit Kids

Coaches. Classes include a warm-up, focus/skill training, a workout using the skills, and a game

maximize the fun!

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Our Commandments

1. Check your ego at the door.You dont have rivalshere, you have teammates. You dont havecompetitors, you have people who push you to domore, go faster, be better. If you are done with yourworkout, run with someone on their last leg, gatheraround and cheer them on their last rep. Slap handsand pat shoulders, telling people what a great job theydid, and mean it. If you are just hanging out, help out,never be too cool for school.

2. Respect the Box. Respect the equipment and return

everything you use when you are finished. Payattention to where you found your equipment,including the colors of the weights, and return themto the same location. Staying organized will help usspend less time looking for gear and will create morespace to move around the box.

3. Practice Hospitality. Introduce yourself to anyone you do not know, as they mayneed to revive your unconscious body later, and Hey dude, wake up! is soimpersonal. A CrossFit box can be very intimidating, so a warm and friendlyintroduction can help settle nerves.

4. Arrive On-Time and Ready to Work.We do our best to ensure that each class startson-time and is limited to one hour.You may consider arriving a few minutes early ifyou need extra time stretching or warming up. If you do arrive late (it happens to thebest of us), check the whiteboard as soon as you arrive and jump in the warm-up anddo your best to be ready to start the WOD with everyone else. If you are too late tostart with WOD safely, we will need to bump you to the next class.

5. Control your Weight. Dropping a bar on a failed lift or when you feel you can nolonger safely perform a movement is sometimes necessary. However, it should notbecome the standard method of returning the bar to the ground between reps.Also,ghost-riding the bar comes with a 20 burpee penalty.

6. Dont Chalk the Box. You are not Lebron James.When using chalk, chalk yourhands inside the bucket.

7. Do Not Cheat. Keep an accurate count of your rounds, reps and sets and scale asneeded.You will gain far more from a scaled workout than a fictional one. Plus, onceyou start cheating you will find it very hard to stop.

8. Keep Sweat to Yourself. Shirts and shorts are required for all athletes.9. Listen Up. We understand that Eye of the Tiger can be quite the motivation while

rocking Murph. However, please keep your MP3 players off during the workout. Ourjob is to make sure you are performing the movements safely and efficiently, and yourability to hear your coach is very important. The only exception to this rule is apurely a running or rowing workout.

10. Practice Accuracy.While nailing a 10 foot target with a large weighted ball may notbe so difficult anymore, a paper towel is proving to be quite the nemesis of accuracyand coordination. Take the extra second to ensure a safe delivery of paper to itsreceptacle.

welcome to crossfit chaparral

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