7K + CrossFit
WHO WE ARE
The 7K CrossFit company was born from the desires of two Big Bear Valley residents, Pat Burton and Andy Meadors, of whom are avid CrossFit® certified coaches and athletes. This partnership of Pat and Andy began as a vision to maximize the Big Bear community’s fitness goals through what they believe to be a proven, fun, results measured program of arguably the world’s fastest growing fitness trends – CrossFit.
The 7K CrossFit name was conceived from the unique fact of operating a fitness regimen in 7,000’ elevation (“7K”). A lot of advanced to professional athletes desire to train in elevation for superior conditioning – and here we are. Our intent is to provide a facility for these high level athletes to elevate their athleticism at altitude. Oh but then for the rest of us that live here in altitude – this is OUR fitness!
Our goal is to provide professional, intelligent operations of CrossFit to all locals and visitors with your safety as a numero uno priority, a fun vibe with the CrossFit community, motivation accountability from us certified coaches – and in the end you will get results while having some fun.
7K CrossFit’s mission is to welcome and assist all that desire to become the healthiest version of themselves. We do this by following the CrossFit methodology inside a fun and friendly, community based, inspiring atmosphere. Through nutrition and fitness, we deliver measured results.
7K CrossFit envisions a Big Bear community that is more fit for the things we love and aspire to do today, while providing the tools and knowledge to be as healthy as possible later in life.
Our Certified CrossFit Coaches
Let's do this thing!
You are investing in OUR expertise to return an investment for YOUR health. We take this responsibility and duty very seriously while having fun at fitness with you!
Our purpose is to guide you to your fitness goals.
In our experience and from what we have studied, the CrossFit methodology of constantly varied functional movements performed at high intensity is indeed a fast track to ultimate fitness. That means you can perform demanding tasks well at work, home or sports with the byproduct of a body that you are proud of at the beach. This works. Really works. Seriously.
We are certified CrossFit® coaches with additional specialty training in Olympic Weight Lifting and/or Gymnastics through the CrossFit Headquarters. Never resting on our laurels, we are always continuing our education working our own health and fitness.
7K CrossFit owners Pat and Andy started this thing for you. Pat is a full time Fireman and Andy a graphic designer for their trade, but we have this red hot desire to help people through their health and fitness journeys. We personally have never been stronger and more confident in our lives than today – and we want to inspire others to feel the same. Add Lanae to our coaching staff and after practicing CrossFit since 2011, she brings a unique flavor with her Weight Lifting love and technical approach to her athletes.
Touch our heads to learn more…
We have some answers to some popular questions.
What is CrossFit?
In 100 words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~ CrossFit Founder, Greg Glassman
It’s a workout methodology based on constantly-varied high intensity movements that help everyday life. Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never gets bored. The intensity that everyone takes part in ends up galvanizing our supportive community.
What is a WOD?
WOD is an abbreviation for Workout Of the Day of which is the list of exercises for a given day. Since CrossFit is constantly varied, everyone is always anticipating what tomorrow’s will be!
The only repeated WODs are the established and famous CrossFit “Hero” and “Girls” benchmark workouts that will popup at times to execute your improvement from the last time you did it. For instance, every Memorial Day boxes around the country will do the Hero WOD “Murph” – a high volume long workout honoring Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005. It’s a special workout to prepare for, talk about and be competitive with yourself and your friends in the box.
What will happen in my first class?
The first CrossFit class is an introductory class where you are taught the right movements and will have to do a workout that beginners are able to do. You will learn some of the lingo.
Should I do CrossFit - I am not in shape?
YES! Come as you are!
One of the many great things about CrossFit is that every workout can be scaled or modified to suit any fitness level. What that means is that a new CrossFitter and a veteran CrossFitter can do the same workout, but the workout is scaled according to each athlete’s fitness and skill level.
We teach our athletes how to scale and modify workouts in our introductory program and our coaches always provide modifications in our regular group classes.
You do not need to get in shape before starting at 7K CrossFit. That’s what we are here for.
How will CrossFit change my body?
If you work hard and be consistent – you will definitely get stronger, gain lean muscle, burn fat and ramp up your metabolism – granted you eat right with proper sleep.
All the exercises we do helps to shape your body with a strong, confident upright posture. It all develops muscle tone equally everywhere and the physical abilities to do things you aspire to do!
…Not to mention what all this does to our mental health!
I don't want to lift weights because I don't want to get too muscular.
Lifting weights will not bulk you up the way you think it would. In fact, it will help you burn more calories and look better at the beach and be stronger for all that life brings you.
The weightlifting we do in CrossFit is a blend of Olympic Weightlifting (what is typically showcased most on social media with Snatches, Clean and Jerks, Deadlifting and Squats) and free weights (dumbbells, kettlebells, and other misc odd objects). On top of the wide mix of weight training, we mix up load weight and reps for a constantly varied workout.
Is CrossFit a cult?
No, if you have to call it something, call it a tribe. Cults tend to follow blindly to a leader, tribes work together to the group’s benefit.
We do tend to be passionate about what we’ve found because it works so well and so potently for seemingly all body types and walks of life. What makes us different from the normal corporate chain, or “globo”, gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals. There is never any shame in finishing dead last in a workout as you’ve already beaten everyone that decided to stay on the couch that day.
We are all in this together and that’s what makes CrossFit so addictive to so many people. Besides, you will be amazed at your new level of fitness and your awesome new body. You may find yourself spouting the virtues of what you found not long after you start as well!
Will I get hurt doing CrossFit?
It is always a possibility of getting hurt in any kind of sport, even golf. However, if you listen to your coach with recommended modifications and not let your ego dictate your decisions, you should be just fine. Remember, we were doing CrossFit for the exercise and fitness of it, not because we are training to be a professional CrossFit competitor pushing the limits.
It is our number one responsibility to keep you safe, above all.
The proper progression as you perform CrossFit is to establish great foundation of Form/Technique, then slowly add Intensity and lastly add more weight that is appropriate for you at the current moment.
What's the difference between CrossFit and the ``normal`` gym?
The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session. They aren’t there to ensure technique is good when the weight gets heavy or you get tired.
Here at 7K CrossFit, you are as accountable to us as we are to you! We believe in earning your loyalty, that’s why we don’t charge initiation fees. We want you here everyday. If you haven’t come in in a week, we notice. So will the members you’ve grown accustomed to working out with. Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in! Of course, there will ALWAYS be a coach watching your form in our classes. This leads to less injuries and the confidence to best your previous efforts. Plus, haven’t you ever wondered if you can do Olympic lifting with a certified coach teaching you? And have fun dropping the bars and weights on the floor – they’re made for it!
Why is CrossFit so expensive?
In relation to a “Globo” normal gym, we understand CrossFit memberships are expensive. CrossFit boxes nationwide have a membership range from $150 to $250. In addition to the apples to apples comparisons of a Globo to CrossFit (building, insurance, equipement, staff, etc), here’s where your money goes to for CrossFit:
- Every class is lead by a certified CrossFit coach, insuring your safety, motivating your intensity, celebrating with you on accomplishments, coaching and explaining what is best for you on proper modifications and scaling, managing a group class with efficiency and efficacy (in essence you are getting a personal trainer shared with a hand full of other people)
- Everyday a different, strategic workout is programmed (you just need to show up – not needing to plan your own workout)
- The intensive, expensive CrossFit certification courses to become a coach, and continued education as a trainer (It’s a stressful process to become a CrossFit coach – not many willing to do)
- The overall personal attention from the coaches. We want you here at least 4+ days a week and we are genuinely care about you. (Globo gyms would rather you hardly show up for their bottom line dollar)
- The expensive annual CrossFit Affiliate fee (CrossFit is copyrighted for their protection, and we have support from the headquarters of CrossFit)
What is this CrossFit?!
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time – or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000 as of 2018. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.
The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.
Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.
While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.*
CrossFit is functional fitness. Everything we do strengthens and prepares us for anything life throws at us – from sports performance to being more productive at labor, from playing with our kids to picking up and moving heavy things, and whatever you do. The workouts help to strengthen the core first, then out to the extremities – which is what keeps us safer from injury.
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
CrossFit is arguably the best way to lose fat, build lean muscle and improve your cardio – altogether to sculpt your body and confidence – while having fun with other athletes in your town. It’s just proven. The format are group classes spanning in all abilities from beginners to advanced people with modifications for everything and lead by a certified coach. Just come as you are.
The needs of Olympic athletes and our grandparents differ by degree, not kind.
CrossFit must be experienced in order to be understood.