Don't Exercise. Do Gate 14.

No! The idea that you need to "get in shape" before you start your practice here at Gate 14 is a myth. No matter what your fitness level, the individualized attention you will get from your trainers will ensure that you progress at your own pace within the encouraging group setting. We've worked with every level of athlete, from novice to has-been to professional, and pride ourselves at removing the barriers to beginning for everyone with a pulse and will to grow.

This is not a "gym." These are not "workouts." We see this space as a place to engage in daily physical practice. Like yoga or martial arts, there is no perfection, only a dedication to growth. We live by Irish playwright Samuel Beckett's famed suggestion to "fail better," and take our inspiration from authors, musicians, philosophers, chefs, artists, photographers, and other iconoclasts. The pursuit is to understand ourselves and the rest of the world better through our movement inside the gym––all while becoming the strongest, most fit version of ourselves yet.

We program our sessions for G14s to attend 4-6 times a week, depending on your level of fitness. Some people can find 3 classes a week a good way to ramp into our protocols. That said, we program organically to make sure our work is spread over all modalities and body parts. Your coaches use the same protocols that you do and pursue the same daily practice we suggest for all athletes.

Each Gate 14 workout will take about an hour to complete. We'll start with a thoughtful warm-up to get the body and brain primed for work. We'll break for protocol briefing and discuss both form and content of the workout ahead. Workouts tend to consist of body weight, dumbbell, barbell strength work, bike, ski, and running cardiovascular work, and other auxiliary tools like sleds, sandbags, box jumps, and jump ropes. Skills are taught and acquired on an individualized basis. You will be fully attended to during your group session, and will still get the benefit of a community of like-minded individuals each pursuing the workout to their own capacity.

We have regular diet seminars and work closely with our clients to help them maximize the benefits of our workouts with thoughtful approaches to their food. Like your physical journey, fueling your workout is a work in progress that we never take for granted.

There are myriad paths to your peak performance, and CrossFit works great for some. Our athletes tend to appreciate our longer daily workouts, proprietary system of Gate 14 Benchmarks, and the unique way we integrate art, music, and culture with our protocols. While we share many movements with CrossFit, our modular individualized programming allows the goals of each G14 to be met more comprehensively within the group setting. We want to be able to lift heavy just as much as we want to run an ultramarathon. Our approach prepares you for any and everything the world can throw at you.