25 thoughts on “

  1. I see the gym opens at 9 but there is a class at 6 am. Is the opening time just for open gym?

  2. My schedule only permits me to have early workouts.will you be having any classes at around 630 to 700?im extremely interested.i just need an early time .let me know.

  3. Won’t make it this Saturday, have a concealed carry class that morning. Possibly sometime next week though.

  4. If I want to swing by on Saturday for the intro class, do I need to give you guys a heads up?

  5. Hello Jim, I would like to come in and talk to see if there are times that would fit my busy schedule on fort sill. When would be a good time to come in and talk. Please let me know. Ttys

  6. No need to worry. Everything can be scaled to your ability level. Your first class is free some come on in and check one out. Hope to see you soon.

  7. I am interested in your workout program, but I am not in the best shape. I am worried about not being able to keep up. I feel like the structure of this would be more beneficial than going to a regular gym and wandering around only doing things i know how to do.

  8. It is how many days a week you come to the gym. If you pay for 2X a week you can come to open gym or class only two times that week.

  9. Hi, my name is Nikki. Do you offer intro class on any other days of the week?? I am new to crossfit and like to come during the week..

  10. I have a question, your membership rates are different depending on how many workouts you want a week. Does open gym workouts count against that or is it just if you come in for a class that counts?

  11. Hi Angie,
    The Spark is a nice pre workout pick-me-up, but you definitely need to eat well throughout the day. Eating every 2 1/2 – 3 hours works for me. I try to eat protein with all 6 meals. Breakfast, lunch, and dinner all contain protein, carbs (in the form of fruit, veggies or sweet potatoes), and a healthy fat. My a.m. snack is usually about 2 TBS almond butter and a piece of fruit. My afternoon snack (about an hour before I workout) is a protein shake, Muscle Gain, and a small palm full raw, unsalted almonds or cashews. Immediately after workout it’s good to consume a 2:1 carbs to protein snack. Half a small sweet potato with some protein (I like bacon). I prefer convenience, so I have a Post Workout Recovery. I eat dinner about an hourish after my workout. I also found that cutting refined sugar and processed foods out of my diet helped eliminate that “crash” throughout the day. This is what works for me. This may or may not work for you. Bottom line…eat plenty of protein and veggies. Don’t be scared of healthy fats and raw unsalted nuts, just don’t eat a whole bag! Stay away from refined sugars and processed nonsense. Drink PLENTY of water!! It takes time to prepare your meals, but worth it! If you are interested in learning more about what to eat, we have a “nutritional brief” on Saturday mornings @ 1000, before the intro workout. No need to make an appointment…just show up!

  12. I have tried the sparks and only last for a bit, I need something healthy snack options.

  13. I am so interested in your crossfit program. I workout reg at the local gym in Elgin, but need more. The only problem I might have is trying to balance it with my energy levels. For some reason after work when I get to gym I am extremely tired. Any advice on what I should or should not be eating in order to stay up on crossfit? 🙂

    Angie Henager

  14. Hi Dawn,
    This is a personal preference. Some people can eat 30 minutes to an hour prior to a workout and feel great, while others feel horrible. I need to have something in my body prior to the workout, but nothing too heavy. I drink a serving of Muscle Gain (it’s the protein powder Jim offers on his website) about an hour before. It’s convenient and good protein. About 30 minutes prior I drink Spark and Argenine (a pre workout drink). I could give you more specific food options if I knew your daily eating habits and schedule. You can give me a call anytime @ (808)225-9015 or we can meet at the gym when it’s most convenient for you. Hope to hear from you soon!


  15. what would you recommend as far as any nutrition before a workout, time it needs to be eaten before (1 hour?) I work m-f 9-6 so im trying to figure out how to fuel up before and not get sick since I wont have much time to get home and cook a meal. I really want to begin my regime soon!

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