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Schedule
Classes have limited space, and you must be enrolled in that class to participate (unless prior approval is given by the instructor).
See our How do I Join section if you are interested in joining us.
Our current workout schedule is:
Crossfit Group Class
- Monday 7:00 PM
- Tuesday 5:00 PM
- Wednesday 5:00 PM
- Thursday 5:00 PM
- Thursday 6:00 PM
- Saturday 10:30 AM
Olympic Lifting for Crossfit
- Saturday 9:30 AM
Check our Training Rates page for info on class rates.
We will be adding more times in the near future, stay tuned. If you have suggested times, drop me a line (see the "Contact us" section at the bottom) - Monday 7:00 PM
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About Motor City Crossfit
Motor City Crossfit offers safe, but highly effective Crossfit training to people of all ages and fitness levels. People quickly find that Crossfit isn't your normal workout routine, it's a sport in itself. You'll learn a lot about yourself at your first few sessions, both physically and mentally. Crossfit has a habit of exposing weaknesses in even the most elite athletes. Uncorrected weaknesses can have a variety of consequences. For one person it may only limit their ultimate potential; for another it may leave them unable to fully function when they reach old age; and for others like police officers, it may risk their life or the lives of innocent people. The good news is, Crossfit corrects those weaknesses very quickly.
We operate on principles exactly opposite from the normal "big box" type gym. In the traditional gym, their best customers are the ones who pay for a year's membership, show up three times, and never come back. Here at Motor City Crossfit, we don't want you to pay us to not show up, the only way we succeed is by helping you get into better shape than you ever thought possible. And the journey to get there is a stinkin' riot.
Each and every individual at Motor City Crossfit gets professional coaching to ensure they are safely and efficiently performing movements correctly, so that they can develop themselves as effectively as possible. Workouts are scaled so that a 23 year old Navy SEAL can perform them and still get his butt kicked, while his grandmother that he brought to the class two weeks ago can do the same workout with slightly different movements, a slower pace, and lighter weight. Then, when grandma improves her times more than her grandson, she can egg him on about not being able to keep up with granny.
Any fitness program must be evaluated by three criteria:
1) Safety - The ability to both avoid injury while taking part in the program, AND its ability to prevent injury while doing other activities.
2) Effectiveness - The results it produces.
3) Efficiency - How long it takes to produce those results.
Come measure us by those three standards. I can just about guarantee we'll kick anyone else out there's butt on all three. But just in case you aren't convinced, don't stop working out, here's a list of other fitness facilities in the area that may give you what you want, go try them out:
- Fit Zone for Women - 4924 John R Rd, Troy, MI
- Gold's Gym - 1600 N Stephenson Hwy, Royal Oak, MI
- Fitness USA - 39333 Van Dyke, Sterling Heights, MI
- Madison Athletic Club - 2 Ajax Dr, Madison Heights, MI
Just so you know, in our place, you won't find any plasma TV's so you can watch TV while doing a "workout". If you can pay attention to a television while you're doing a workout, you're either wasting your time or you better be on a rest day and just doing "active rest". Obviously, we don't subscribe to the "30 minutes of light cardio at x% heart rate theory. I wish it worked better than Crossfit, because it's a heck of a lot easier, but who said getting in the best shape of your life was supposed to be easy?
- Fit Zone for Women - 4924 John R Rd, Troy, MI
#1 - Hyperfit USA (Crossfit Ann Arbor) is in the running for best Gym in Detroit. I’ve been there, and if you like working out with us, Hyperfit is beyond what even we can offer. Visit the link and vote for ‘em:
http://wdiv.cityvoter.com/hyperfit-usa/biz/47758
#2 - We added another class - Monday at 7:00 PM. Let us know if you want to make it out for this, we’ve got some openings.
Congratulations to Jason for getting his Level 1 Crossfit Certification last weekend.
Here’s a pic of the groups from the certs this weekend (hint, look for him in the Detroit memorabilia). I’ve watched Jason learn the movements and help others out for a little while now, and he is going to make a great Crossfit trainer. Look for him to run some classes coming up here at Motor City Crossfit.
We did a workout today that I’ve been holding onto for some time now:
For points, 3 minutes on each exercise, rest 1 minute between exercises:
Box Jump (reps/2)
Pullups (reps)
DB Burpee-Clean-Thrusters (reps x 3)
Double-unders (reps/2)
Overhead Squat (reps)
Weight on the DB Burpee-Clean-Thrusters is dumbbells totaling 1/3 bodyweight (rx’d) or 1/4 bodyweight (scaled)
Overhead Squat weight was rx’d 65 lbs for men, 45 for women (take off 20 lbs for each for scaled).
Vinny loves double-unders. Honest. Seriously though, he’s gotten a ton better at them, for a big strong guy like Vinny, he’s caught on to a ton of these movements extremely well.
A few short months ago, Mike couldn’t do a single pullup on his own, and could barely slow himself down when doing a negative pullup. Today he’s doing multiple kipping pullups in a row, and can manage a strict deadhang pullup and chinup. Good job Mike.
Here Vinny’s cranking out a ton of overhead squats at the end of the workout, he was really hammering these. Ryanne has let the bar come forward a little in this picture, but normally she’s got very good form in the OHS, and considering this is her first time doing OHS in an actual workout, she did great.
Jason nailing the box jump.
Jason struggled for the longest time to get a double-under, and finally got it, another strong guy learning agility moves without much trouble.
Brandon, what can I say but if I didn’t know how hard he works to get the results hes’ got, I’d swear he’s descended from Superman.
John Paul, this man pushes himself harder than anyone I’ve seen. He drills and drills and drills till he gets something right, then drills some more to make sure he’s got it. Dude’s a stud.
That looks painful on the calves
Dumbbell Burpee-Clean-Thrusters = The Devil. At least that’s the gist I got from this workout.
Even the bar was tired by the time this was through:
Everyone recovering after the workout.
Smile for the group picture:
The garage gym is one of the simplest, most effective locations for training in existence. In today’s globo-gym culture, the average person thinks that the more shiny machines a facility has, the better workout they’re going to get. Nothing could be further from the truth. A crossfitter overheard a conversation at a globo-gym recently between a trainer and the gym owner. The trainer asked her boss “What’s with this new Crossfit place? What’s the difference between them and us?” The owner replied “We’re in the entertainment business, Crossfit is in the fitness business”.
And that about sums it up. We’re not here to dink around, we’re here to get results. What kind of results do we see with a garage gym? Well, let’s see:
Eva Twardokens - 2 time Olympian, 12 year veteran of the US Ski Team. Winner of 6 national championships, bronze medalist at the World Championships, and World Technical Skiing champion.
Casey Burgener - 2008 US Olympic Team member in Beijing, 2007 Pan American Games silver medalist (even though he successfully lifted more than the gold medalist, see his bio below for more info on that). Fourth place in the 2008 “Good Luck Beijing” Olympic test event, and current US Champion in the 105+ kg division.
Casey Burgener Bio
(Specifically in the above link, look at the “Two car garage without cars” section).
I could go on and bore you with more examples, but you get the idea.
If you want to get results and train, this is the place for you. If you want to dink around and chat it up inbetween preacher curls or using the fly machine, look elsewhere. This is a garage gym. We train in the space that “normal” people park their cars. There are no mirrors. There are no TV’s. There is not a single machine in the whole place, unless you coult a rower as a machine (when used properly, we think of it more as a torture device). The walls aren’t pretty, and the only luxury we’ve got in the place is a 30k BTU heater for the winter so we don’t freeze our nether regions off.
And so, in short, if you want to come try it out, we’ll gladly schedule a time to see if this is for you. Maybe it is, maybe it’s not, you never know until you try. But for the recent person who shall remain nameless, the next time you want to schedule a time with us, take my time away from my family, pull up in front of our GARAGE GYM in a black Ford Mustang, take one look at us and our GARAGE GYM, then peel out and leave without ever saying a word to us, without the integrity and common decency to simply say “Hey, I don’t think this is for me”, but rather simply ignore our phone call (30 seconds after we had just hung up the phone with you), and not return our message; don’t worry, you obviously weren’t a good fit, we require our athletes to act with integrity and character in their dealings with other people.
But, if you happen to be one of those Americans (or Canadians, since we’re technically “North” of Canada here in the Detroit area) who has character and integrity, isn’t afraid to work hard, and is tired of the knuckleheads at the globo-gym who sit around and stare at their “pretty self” in the mirror, and think a half hour on an elliptical while reading a magazine is “good cardio”, if those folks annoy you, then maybe this is the place for you.
The Crossfit main site posted this link today, thought it was interesting, especially the entry about his interview with Coach Glassman.
Below is a great article on a lady we personally know, Sharon Thompson. Sharon is the daughter of Pastor Robert Dickie, our pastor at Berean Baptist Church in Grand Blanc, MI. He has a way of instilling principles in his kids like nobody I’ve ever seen before. The biblical principles taught by Pastor Dickie have enabled his children to accomplish major feats. His daughter, Sharon, is no exception, and the below article is an excellent example of what a human being can accomplish when they decide they’re going to do it.
I just came across this article about Sgt Merlin German, whom apparently God thought still had some work left to do for the last three years, after being burned over 97% of his body, and initially given “no chance” of survival. His inspiration undoubtedly gave countless wounded soldiers the will to stay strong on the long road to recovery.
Like we all have a lot of “spare time” laying around… No, but we do make time for things that are important to us, one of those things for Motor City Crossfit owner, Matt DeMinico, is training for Short Track Speedskating alongside Andrew Astalos (see the April 2008 Issue of the Crossfit Journal for more info on Andrew).
Here’s a picture of Matt in training recently (click on the picture to open up a larger view):
Below is one of the first videos I saw on the Crossfit site, it’s an excellent example of what Crossfit can do for anyone. Annie, one of Coach Glassman’s athletes, is seen here absolutely smoking a workout that would take most men twice her size, twice as long to complete.
By the way, if you’ve never done Overhead Squats before, and you’re thinking “95 lb overhead squats (or 65 lbs for women), big deal”, try them out sometime, and make sure you’re standing somewhere you can drop the bar without breaking your floor.