CrossFit an intense workout with ‘less is more’ approach

Patrick Bland, left, works with Celeste Detwiler on how to snatch the bar at his Crossfit Red gym, 625 Colorado Avenue. A snatch is an Olympic weightlifting move.

Austin Mullenix never really knows what he’s in for when preparing for his daily workout.

The 23-year-old Grand Junction resident is a member at CrossFit Red, a new workout facility at 623 Colorado Ave., which puts its clients through intense CrossFit workouts.

“Coming from a normal workout routine, you have your day laid out,” Mullenix said. “Here you don’t know what you’re going to do until you get here. Some days you will do rounds of running 400 meters, then do a few pull-ups and others it’ll be power snatches and lunges. It’s always different.”

Mullenix is the latest person to have been hooked by CrossFit training. CrossFit was developed by California-based personal trainer Greg Glassman nearly 30 years ago.

Since the launch of in 2001, the intense workout routine has spread throughout the country.

Patrick Bland owns CrossFit Red, and purchased the facility after selling his previous gym, Core Elements.

“We were doing CrossFit at Core Elements, and we got invited to be a full CrossFit affiliate so we moved locations and became a full affiliate,” Bland said. “We try to take the

‘Average Joe’ through this, and try to turn them into the best athlete they can be.”

CrossFit has a “less is more” system for workouts. Instead of machines and stationary workouts, the CrossFit Red facility follows the interior design strategy of all CrossFit gyms, where all you need is a big open space. Adam Winch is a trainer at CrossFit Red and said the best way to describe the workouts is constantly varied, with high-intensity, functional movements.

CrossFit is used by everyone from military special operation units to professional athletes.

Bland stresses that anyone can do the CrossFit workout, and have success with it.

“Great athletes, special ops, fire, police, basically anyone who has to do any type of tough work that their life depends on their functionality do this,” Bland said. “But we take very de-conditioned people as well, and as long as they have the will to show up and the ability to go through the initial discomfort, we know they will get more results out of this than anything else.”

The workouts vary every day among routines such as five sets of three front squats, going for maximum weight with proper form,  or completing the WOD (CrossFit lingo for workout of the day) in the best time possible. One example workout that would fall under the second category is the “Barbara,” which is 20 pull-ups, 30 push-ups, 40 sit-ups and 50 body weight squats for time.

“The variety keeps it interesting,” Mullenix said. “I’ve been here three months, and I’m finding things I’ve never done where I felt like I had done everything with my old routine.”

CrossFit Red, open since July, limits membership to 300 people because most of the workouts are in group settings.

“We can only put that many people in here because all of our members that sign up come, which is different than a lot of other traditional gyms,” Bland said. “So we have room for 300 people and know it will fill.”

If CrossFit Red members get efficient enough at the routines,  they can compete with other CrossFit competitors at CrossFit Games. Bland recently competed in the Colorado CrossFit Games in Denver, finishing 23rd overall. It was the first time Bland had competed in the CrossFit games.

“It was one of the coolest things I’ve ever seen, 150 athletes cheering and encouraging each other,” Bland said. “It was a different environment than most sporting events I’ve been to, because usually there’s an egotistical tension and people are very cliquish, but that wasn’t the case.”

CrossFit Red still has room for new members. For more information go to


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