What’s your goal? We can help.

There are two easy ways to get started at CrossFit Hale:

1. Come by and try a “No Sweat” intro!

Meet with one of our coaches, check out the facility, and see if CrossFit is right for you.

Book online here or  Email us at [email protected]

2. Sign up for our Fundamentals course

Our Fundamentals Course is the perfect starting place for beginners to CrossFit. In short, our Fundamentals Course is a program that covers all of the CrossFit Hale basics including coaching on movement, nutrition, mobility, sleep, and the psychology of setting up structures to support your health. Best of all, the Fundamentals Course is catered directly to your needs in one-on-one sessions.

Click on the red button below to visit our Fundamentals Course page and learn more details.

Learn about Fundamentals

Does your workout work?

You know you need to stay in shape, but you dread going to the gym. It’s crowded, you don’t know anyone, you have to wait for the machines, and you never know if you’re using the equipment correctly or if you have the right technique.

Or maybe you have a hard time sticking to a training program or fitness routine. A typical scenario is you start a new program with tons of excitement, and maybe even see a little progress, but life gets in the way after a few weeks and things fall apart.

Maybe you’ve joined a gym, tried some fitness classes, did some running and are enjoying it but you just aren’t getting results. You look the same! You weigh the same!

Maybe you’ve even tried a few similar programs in the past, but just never caught on to the vibe of the place or found one that was right for you.

There are a ton of other reasons, but the bottom line is: You aren’t getting the results you want!

How do you get the performance you want, and the body you want without it being such a chore?  All it takes is a change of focus and the right structure to help you succeed.

Change of focus.

Stop thinking of your workout as WORK, and focus on SKILL and PERFORMANCE.

Running on a treadmill is WORK…learning how to climb a rope, do a proper squat,  or swing a kettle bell is learning a new SKILL

Losing 10 lbs feels like WORK, and is not nearly as fun as getting your first pull up (or 20th), or improving your time on a 500m row.  Focusing on physical PERFORMANCE will not only give you new athletic ability, but it will make losing 10 lbs a breeze.

A focus on developing skills and improving your performance will bring out your inner athlete.  The more you train like an athlete, the more you will look like an athlete.

Structure

Ok, so you have a goal and a reason WHY you are doing what you’re doing, and have a new focus on making yourself the best athlete you can be…now what?

You need to know exactly WHAT to do, you need to be shown HOW to do it, you need SUPPORT to help you, and it has to be in the right ENVIRONMENT.

This is where our program comes in. We give you tools and structure, and environment you need in order to be successful. Our main focus on helping you live better through fitness, and we produce results for you with expert coaching in a community of motivated and supportive training partners.

You see, willpower doesn’t work, and as much as we believe we are in control…it’s tough to stay motivated at the end of a long day when you know you have to fight traffic and find parking to go work out at a crowded gym AND come up with your own workout routine.

When you become a Hale athlete, this is how your experience will look.

You’ll find our gym easily right off of highway 80 at Central and park effortlessly (and for free) in our lot.  When you walk in, you’ll be greeted with a smile by our staff and other athletes.

You’ll notice how clean and well-maintained the gym is as you sign in and get ready to join the session in our member lounge.

Over the next 60 mins, you will be warmed up, stretched, and coached through the movements of the day. This is followed by a workout and a wrap up. Your coach will be there to ensure proper form, range of motion, and intensity, helping you scale to fit your needs and ability level.  Because you hit a personal best that day, you ring the PB bell and everyone lets out a big cheer.

You’ll wrap up with some mobility and say goodbye to your friends and training partners feeling exhausted but accomplished for finishing another tough workout.

You might even decide to grab dinner on your way out, taking advantage of our pre-made gourmet meals available on site every Tuesday. You’ll go home having done something you never thought you could, and feeling better than when you come in.

What we do:

We help motivated people like you lose weight, get strong, and feel amazing. We do this through exercise and nutrition coaching in a friendly, supportive community in a world class facility in the Albany/El Cerrito/Richmond area.

Our workouts are based on the idea of constantly varied, functional movement at high intensity.

Constantly Varied – This means you’ll be doing a different workout every day using the best stuff from gymnastics, running, rowing, kettle bells, weightlifting and bodyweight training.

Functional Movement– We focus on the movements you do in your every day life. A squat is like getting out of a chair, a deadlift is like lifting something from the ground, etc.  We teach you to move the way humans are meant to move (watch  kids play if you want an example of functional movement in action).

High Intensity – Our workouts are meant to push you.  If you don’t push yourself, you won’t see results.  However, intensity is different for everyone, so we make sure we properly scale everything to your ability.

We also focus on nutrition, flexibility, sleep, and many other lifestyle factors that affect your health and fitness.  Results take more than just workouts, so we address all the important topics for you.

How we do it:

Classes – The heart of our program is found in the classes and personal coaching sessions. In 60 mins, you will be warmed up, stretched, and coached through the movements of the day. This is followed by a workout and a wrap up. Your coach will be there to ensure proper form, range of motion, and intensity, helping you scale to fit your needs and ability level.

Lectures and Seminars – We hold lectures and seminars on specific topics related to nutrition, mobility, gymnastics, and lifting to give you new skills and help you integrate the program into your life.

Assessments – Every 3 months, we test your fitness with a series of physical assessments.  These are designed to give you a baseline of your fitness and progress, and allow you to celebrate your success with the community.

Events and Challenges – We play new sports, try outdoor workouts, do nutrition and fitness challenges, and enter competitions to give you a chance to use your newfound abilities in real world situations.  Sometimes we just like to party as well

Fundamentals – Your starting point, designed to give you a solid foundation of movement, nutrition, and fitness.  Read more about this below.

Support:

Coaching – Your coach will make sure you know what the movements are, how to do them properly, and why they are important.  It’s a process that starts from the basics you learn in fundamentals to refining the more advanced movements as you develop your skills.  We will also ensure you have the most up to date and useful information on nutrition, staying flexible, managing stress, getting a good night’s sleep, etc.

Community – Our gym is full of motivated, hard working athletes who will help push you past what you thought possible. By training alongside like-minded people, you are more likely to stick to your program and see results.  “You are the average of the 5 people you spend the most time with” -Jim Rohn (author)

What results can you expect?

Our athletes lose weight, get stronger, look better on the beach, heal injuries, learn skills they never thought they’d try, and completely change their lives through fitness. Here is what some of them have to say.

Book online here or  Email us at [email protected]

FAQ

Here are some of the most frequently asked questions people have when they’re thinking of starting at CrossFit Hale.

Even More Questions?

If you have more questions, call us at (510) 225-9196, or email us and we’ll get back to you right away!