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A new level of workout

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Chances are, if you are one to exercise on a regular basis, you have most likely landed in a rut where you are bored with your current workout or maybe just can’t even muster the energy to do that workout one more day and have quit exercising altogether.

If you’re looking for something new, however, the Minot Family YMCA has added an option. As of Monday, Cross Fit is officially available for people interested in taking their workout to the next level or starting an exercise plan.

The Minot Family YMCA and Trinity Health celebrated the grand opening of the new exercise program with a free lunch and tour of the remodeled Cross Fit area on Monday. From 11 a.m. to 1 p.m., people could have a bite to eat and check out the the first class held in the new room.

Cross Fit, according to Brandon Foster, exercise physiologist for Trinity Health and level one certified Cross Fit trainer, is defined as highly variable, functional movements performed at high intensity. This means that every day’s workout of the day is different and will test you in different ways, he said. Cross Fit programming is designed to make you stronger, more flexible, more agile and overall more physically fit, Foster said.

Cross Fit is a fitness company that was founded in 2000. There are more than 10,000 affiliated Cross Fit gyms. Classes at affiliated gyms, known as “boxes,” are typically an hour long and include a warm-up, a skill development segment, the high intensity workout of the day and a period of group or individual stretching.

Equipment from multiple disciplines is used in Cross Fit, such as barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, wooden boxes, resistance bands, rowers and various mats.

Russell Gust, exercise physiology manager at Trinity Health, said gaining the Cross Fit affiliation took about six months from the day he and his colleagues started talking about it and deciding to pursue it. Three years ago, they wanted to get into something similar and started Personal Reality Training classes, which consisted of workouts copying the Cross Fit style. Personal Reality Training changed its name to Core 360 last year, but still continued to follow the same format.

“We decided we were at a point where the demographic was there and we had the opportunity to make it into full-blown Cross Fit,” Gust said. He and his colleagues did the research, visited with the Minot Family YMCA (with which Trinity has a partnership) and the opportunity arose with the space in the former youth gym, he continued.

Gaining Cross Fit affiliation was a lengthy process, however. Gust said they had to fill out an application and the person applying had to be certified as a level one trainer, so Foster was sent to Minneapolis to become certified. Then Foster had to write an essay that went to Cross Fit officials and the the facility’s eligibility was subsequently determined. After that, they had to select a name, which was another process, Gust said, since the Cross Fit company has very strict policies for naming gyms. Trinity Health also has to pay the fee to maintain its affiliation, he added.

“We were officially accepted as an affiliate last Thursday,” Gust said. The official name of Cross Fit at the Minot Family YMCA is North Plains Cross Fit.

The cost for participating in North Plains Cross Fit classes is $35 per month plus the monthly membership fee for the Y. If a family wants to join the Cross Fit classes, a maximum of $70 is charged in addition to the Y monthly membership. “So their kids are free,” he added. Children must be nine years old and accompanied by a parent to be in the Cross Fit box.

“We did our research and put together one of the better Cross Fit gyms in the region,” Gust said.

There are two level one certified Cross Fit trainers on staff. “We’re excited to let people see what Cross Fit is about,” Gust said. People might be intimidated or scared of Cross Fit when they see it on TV, he added, but the trainers can make it work for you and your specific level.

Foster, who attempted to qualify for the Cross Fit Games not too long ago, has been doing Cross Fit off and on for about four years and could hardly contain his excitement about the grand opening of North Plains Cross Fit. “On a scale of one through 10, I’m at about 57,” he said.

Foster encouraged newcomers to not be intimidated by the name. “The workouts can be scaled to everybody,” he added.

Gust, who was as excited as Foster, said a lot of the Y members and other people were also excited about the addition of Cross Fit. A lot of people have moved to Minot and this gives them an opportunity to get back into Cross Fit if they participated in other places, he added.

“A new level of workout,” written by Jill Hambek, appeared in the Minot Daily News on November 3, 2015, on page A-6.


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