CrossFit Vanquish is dedicated to teaching CrossFit Methodology in the greater Brookfield area. By utilizing these techniques in our spacious 3500sqft facility we create stronger, faster, and better athletes. Our members are parents, coaches, athletes, fire fighters, teachers, teenagers, and grandparents!
You do not have to be “in shape” to begin training. All of our workouts are scalable and can be modified to your ability level. The only requirement we have for membership is the desire to continuously improve yourself. Anyone with a healthy dislike for the status quo and an open mind is welcome!
We will show you how to move correctly and how to get results. Our system works as long as you are willing to put in the effort and be accountable to yourself. The uncertainty of change can be intimidating, but trust us, this is a journey worth starting!
GPP stands for General Physical Preparedness and refers to your level of fitness. CrossFit Vanquish defines fitness as competence in all the general physical skills:
1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
Yes. It has been shown that shorter duration workouts done at higher intensity yield results in the form of increased work capacity (how much work you can do in the shortest amount of time), which is a key indicator of your overall level of fitness. If you can do the same amount of work in a shorter period of time today than you could yesterday, you are more fit. The best part is many of these workouts land well under 30mins, and they produce measurable, tangible metrics that can be tracked over time, so you know you’re getting results.
In order to get big and bulky there are two things you would have to make a concerted effort to do. First, lift heavy weights on a very frequent basis, which we do not do. Second, eat an extremely high calorie diet, which we do not encourage but is ultimately our of our control.
This is not a body building gym. The goal of our workouts is to produce increased work capacity and decreased body fat in our members, which leads to healthier biomarkers such as cholesterol, blood pressure, and resting heart rate. These factors directly contribute to living a longer and more capable, active lifestyle than would otherwise be possible.
This is a common misconception. The beauty of the inclusiveness and scalability of CrossFit is that we are able to provide modifications for all of our workouts in order to match your ability level. The truth is there is nothing outside of CrossFit that is going to prepare you for CrossFit. That is why we offer our beginner On-Ramp Course. It is designed to “ramp” up your fitness level and CrossFit acumen so that we can safely and comfortably introduce you to regular classes.
Our rates are actually less expensive than most other group led workout programs in our area. The reality is, with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.
No matter what your fitness regimen, the reality is if you work out you will most likely expose yourself to injury at some point. Even in the most controlled workouts, people can push themselves too hard and end up sustaining injuries. We’ve heard personal accounts of people pulling muscles trying to get into or hold yoga poses that were too difficult. Does that mean yoga is dangerous and you shouldn’t do it? Absolutely not. What it means is that when learning any new fitness regimen it is important to listen to your coach, listen to your body, and choose an establishment that takes the time to train you properly so you can minimize the frequency and degree of injuries as much as possible.
At CrossFit Vanquish, we work with members in 3 Stages:
Stage 1: Technique – Learn how to perform the movements using proper form
Stage 2: Consistency – Learn to cycle the movements over and over again safely and with proper technique
Stage 3: Intensity – Gradually increase the speed at which you do the movements in order to apply the desired stimulus and drive results in the form of increased work capacity
One does not come before the other. We always start with Technique.