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Mon  5:30a–8:30p

Tues  5:30a–9:30p

Wed   5:30a–9:30p

Thurs  5:30a–9:30p

Fri  5:30a–7:30p

Sat  8a–1p

Sun  9a–11p, 5p-6p

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MEMBER PORTAL

WHAT IS YOUR TRACK AT 404?

Performance - Looking to get better at all of your gymnastic skills? Content with your body weight, but perhaps just want to rearrange a little of that weight? Or perhaps you’re looking to step it up this year with increased participation in crossfit competitions? This is for you!

Weight-Loss - Looking to slim down while becoming a warrior in the gym? You’ll want to try and stick with the Weight-Loss track! Your goals will be working towards a stable workout regimen, learning exactly how much food your body needs, and sustaining higher intensity in all workouts!

Strength - Looking for a big PR in your lifts? Have you been trying forever to put on muscle mass but can’t seem to keep the weight on? Those journeying down the Strength track will come to understand the importance of proper recovery between heavy lifting days, and spend extra time working on muscle memory and mechanics for the perfect lift.

NUTRITION & RECOVERY

Performance - A few tweaks to your current diet can go a long way when eating for performance. The trick is to keep your calories similar to your current diet (if you have been maintaining your weight), but replace some of your less than ideal food choices with cleaner options. For example, instead of eating out for lunch during the workweek, try bringing grilled chicken with brown rice and green vegetables from home. Cutting back carbs and slightly increasing protein can help shape/tone your muscles in conjunction with effective workouts. Focus on exchanging processed foods/added sugars with whole grains, lean meats and heart healthy fats. By choosing lower calorie options, you may be able to eat more than you currently do!

 

Weight-Loss - Whether you are looking to shed a few pounds or drop some serious weight, you need to create a calorie deficit. This means burning more calories than you take in on a daily basis. The easiest way to cut out unnecessary calories is by limiting sugar sweetened beverages, avoiding extra sauces/condiments and decreasing portion sizes. Fill up on high fiber food items (whole grains, nuts/seeds in controlled portions) and replace high calorie snack foods with fresh fruit/vegetables. Make sure your changes aren’t too drastic in order to avoid overindulging at the end of the day!

Strength - In order to keep weight on and gain mass, a calorie surplus must be created. This means taking in more calories than are burned throughout the day. Rather than focusing on a specific macronutrient (ex. protein or carbs), aim to create a high calorie, balanced diet with

adequate fat, protein and carbohydrates. It can be helpful to prep meals/snacks at the beginning of the week so eating 5-6 meals/day is easy and convenient. It may take time for your body to adjust to an increased volume of food, so choose high calorie, clean food items to make

the process successful!

 

SCHEDULING

 

While life often gets in the way, planning and setting a game plan for your week at CrossFit 404 is the best way to keep accountable! We recommend doing your best to fit the following classes into your schedule to help meet your goals. Tier one classes should be a part of each week, while tier two classes are suggested if time and recovery from previous workouts allow it. Rule number one, listen to your body!

Performance

Tier 1: 2 strength-day WODs + 2 additional WODs + your choice of two specialty classes

Tier 2: Open Gym skill work + 1 additional WOD/specialty class

EXAMPLE SCHEDULE:

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WOD
WOD & TPY YOGA
WOD
REST DAY
WOD
BARBELL SKILLS & WOD
OPEN GYM SKILL WORK

Weight Loss

Tier 1: 3 WODs or 3 MissFits classes + 2 Endurance classes

Tier 2: 1-2 additional WODs or specialty classes

EXAMPLE SCHEDULE:

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WOD
ENDURANCE
TPY YOGA
REST DAY
WOD
WOD OR MISSFITS
ENDURANCE
WOD

Strength

Tier 1: 3 strength-day WODs + 2 Barbell Skills & Strength

Tier 2: Open Gym strength work + 1 additional WOD

EXAMPLE SCHEDULE:

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST DAY
WOD
WOD & BARBELL SKILLS
WOD
REST DAY
BARBELL SKILLS & WOD
OPEN GYM STRENGTH WORK

ADDING IT ALL UP

At CrossFit 404, we’re all about helping every client reach their potential. What’s the prescription for success? It will be different for everyone based on how you define success; and that is the purpose of the three tracks.

At its core, we will all benefit from constantly varied programming, enhanced mobility and proper nutrition/recovery. If you’re thinking your goals lay somewhere in the grey-area between two tracks, aska coach for help, and consult the diagram below to see how everything is connected!