The Red Box

CROSSFIT LEICESTER ARE EXCITED TO BE ONE OF THE LARGEST BOXES IN THE UK ! – A SMALL COMMUNITY OF A LARGER PICTURE

THE RED BOX

We are excited to be Leicesters first CrossFit box! For the time being, we’re a small community of a larger picture. CrossFit Leicester’s Red Box provides nearly 14,000 square feet (1,300 m2) of mayhem space. Lift Olympic weights, swing sledgehammers, plyometric boxes, prowlers, farmers walks,  olympic rings, parallettes, climbing ropes, sandbags, medicine balls, kettle bells, rowing machines and many, many pieces of other free moving equipment in our program.

We have no machines that restrict that natural human movement. By using only free moving training pieces, our members develop a truly functional fitness, that improves and supports all daily activities. This is an authentic CrossFit experience…

At The Red Box, you’ll receive more than just a cool place to work out; you’ll receive guaranteed personal instruction during every workout. We’ll take the guesswork out of your workouts and provide you with constantly varied, functional workouts that give you the results you’ve been looking for. Seriously, join us an hour a day, at least three days a week – we guarantee you’ll be in the best shape of your life.

PHILOSOPHY:

We train like people used to train before exercise got dumbed down for the masses. We believe that the human body is meant to express itself in beautiful, intelligent and powerful ways. We don’t use machines; we draw from a wide variety of gymnastics and weightlifting movements and incorporate them in ways that make you stronger and more fit.

SUPER HERO COACHING:

CrossFit Leicesters’ Owner & Head Coach, Andy Osborne, is Leicesters’ leading personal trainer and is a trainer of trainers. He is a lecturer in fitness, fitness author and programme creator. In addition, CrossFit Leicester community get Olympian coaching  . We’ll ask you about your goals, pay attention to your progress, and give you personalised advice to get you to the top of your game.

CROSSFIT LEICESTER HOUSE RULES:

          • HOUSE RULES

         1. DON’T BE LATE. If you’re on time, you’re late. Plan to be early to class in order            to sign-in, look over the WOD, and warm-up prior to starting. A good rule of thumb            is to be at the box 10 minutes prior to go time. Cancel or change appointment times,          if you must, before 5am on the day of the appointment.

  • 2. OUR EQUIPMENT WAS EXPENSIVE. Please treat it as such. Dropping weight should be done as a last resort for safety, not to show off or to make your life easier. If you’re in control of the weight (and you should be), then you shouldn’t have to drop it very often. There’s absolutely no excuse for dropping (or even worse… slinging) a dumbbell or kettlebell,

    3. LEAVE YOUR EGO AT HOME. You know the CrossFit mantra, “Our warm-up is your workout”? It works both ways. Someone, somewhere is warming-up with your PR.

    4. YOUR MOTHER DOES NOT LIVE HERE. Clean up your stuff. We have equipment racks. Use them. Don’t leave your stuff lying on the floor. If you sweat, bleed, or puke, it’s your responsibility to clean it up. We want everyone to have an enjoyable experience at Ignis and to take ownership, responsibility, and pride in the box.

    5. WE CAN’T FIX IT IF WE DO NOT KNOW. Bring things to our attention that need fixed or don’t work to improve your CrossFit experience.

    6. WORK HARD. Don’t half-ass a WOD when you know you can perform better just to boost your score or reps. Go heavy when you can but always use proper form. Jump higher. Run faster. Remove “I can’t” from your vocabulary. You can and you will.

    7. PLAY HARD. Leave any kind of sour attitude at the door. Have fun, push yourself out of your comfort zone, and cheer on your comrades.

    8. DO NOT CHEAT. You’re an adult and you should be able to count. If you can’t, get a counter. No one cares what your time was or how many reps you got. We’re all just happy that you’re here and pushing yourself. However, everyone cares if you cheated…even if it was just one rep.

    9. Let the coaches coach. They’re certified, trained, and professional. Don’t give unsolicited advice. If you want to coach, get certified.

    10. Listen to your body. Tell your coach immediately if you’re feeling dizzy, lightheaded, or nauseous. We can help.

    11.Track your progress. Record your WOD and/or lift results into the Wodify system as soon as possible. How will you ever know you’re getting better if you don’t? You can’t manage what you don’t measure!

    12.Be consistent.

    • HEALTH & SAFETY LOG:

    Please feel free to read this; it’s our way of having safety “out there” rather than something hidden. It could be boring, though.

    We need a public risk assessment – one that satisfies the legislation, but one that also means instructors, and trainees understand the risks and what is expected from them.

    1) Health of client : in line with current gym management, the client is to assume responsibility for their own health by completing a health and fitness waiver form( the original was amended  20th Sept 2010 from:” Clients must have submitted a PARQ, and if need be, been signed off by their doctor or have signed  a disclaimer” to all clients to follow the recommendations of their health professionals and take responsibility for their own health)

    2) Slippery floor (sweat created, drink spills): Instructors to check area safe, clients to manage and observe during the session.

    3) Equipment check: weekly, in-depth check by Crossfit Leicester officers system to be set up, spotting loose screwsbolts, fraying bands/ropes/buckles, etc. A visual inspection before each session by the instructors as part of warm up. Clients to be aware.

    4) Running outside the gym (as part of a WOD): The facility opens onto a road – albeit a quiet one, but a road never the less. Emphasise walking in and walking out. open the door to right  angles, and clients to run towards grace road ( ie turn right). If possible black gate to be half  closed.

    6) First aid: A first aider to be on-site when training is taking place.

    7) Instructors to hold insurance cover, Crossfit Leicester to take an interest in such cover.

    8) Movement specific warm-ups must proceed dense or intense sessions (dense = typical fast CF work out, intense = heavy weight)

    9) Client must know the move and be coached. Trainer must offer an adaptation or scaling alternative if required

    10) To avoid overtraining and possible injury by failure to concentrate, regular trainees must have a week off from training every 12th week

    11) Trainees must have access to water, and be reminded that they may stop and rest at anytime

    12) The dangers of rhabdomyolisis must be emphasised and clients taught to watch for danger signs. Intense eccentric training in dense conditions should not be deployed

    13) All incidents/suspicions of disrepair, must be written up  in comments below

    14) A first aid box is required, to be formally checked every quarter by a CrossFit Leicester officer.

    15) A member of the group must have an active working mobile phone incase of emergencies.( incase instructor has forgotten their one)

Come for a visit of CrossFit Leicesters’ Red Box or come for a Free Trial Session.

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