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Workouts On The Go

Local gym program gets you fit in a hurry

by Cheryl Winters-Tetreau

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If you could spend about 30 minutes working out and get the same results that you’d get after an hour or more in the gym, would you give it a try? Jo Ferguson did, and she’s more than happy to spread the word. She’s a new member of CrossFit Fusion, a not-so-typical gym in West Richland owned by Toby and Jennifer Shell.

“From the time I walk into the gym until I’m back out to my car is about 45 minutes,” says 65-year-old Ferguson. “I hate exercise, but it feels pretty good when I’m done. If it’s only 20 to 30 minutes of really hard work, you know you can make it through that.”

CrossFit Fusion started in the Shells’ home garage in June 2008. Quickly outgrowing the space, they moved to their current facility in September. “We had about five members when we were at the house,” says Jennifer. “Now we have 15 memberships, both individual and family. Our youngest member is 6, and our oldest is almost 70.”

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Fitness for All

CrossFit was developed in the 1980s by former gymnast Greg Glasman. It’s a core strength and conditioning program that has been adopted by police, military, and firefighting units internationally. The workouts can be scaled for every age group and ability, meaning that children, athletic adults, and not-so-athletic adults can perform the workouts at varying intensities and speeds and using no or varying amounts of weights.

“We have a kids’ class that meets twice a week after school, taught by certified trainers,” says Jennifer. “We focus on agility, coordination, flexibility, and strength.”

Donny and Kari Mendoza and their two daughters, Alli, 10, and Hailee, 7, were CrossFit Fusion’s first members. The Mendozas agree that the workouts never get boring. “It’s always varied,” says Donny. “I enjoy the workout, and the results are pretty quick. Within just a few months, we both saw changes in our toning and strength.”

Their daughters enjoy the relay races and team exercises at the gym. “They’re working out but don’t realize it,” says Kari. “To them, it’s all a game, but they are being taught form. They also do squats, push-ups, and jumping jacks.”

A typical CrossFit workout will include calisthenics, free weights, rowing, jumping, and running. A scoring system is used, with times taken and points given.

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“We provide personal attention to everyone,” says Jennifer. “The first week is free. We teach prospective members how to be safe and teach them proper techniques for exercises and weight use. It’s intensive one-on-one. For more-experienced clients, we are here to give tips and help track times and scores. And anytime anyone is lifting, we are right there watching to make sure they are safe and using the correct form to avoid injury.”

Todd Jones, 40, joined CrossFit after losing interest in his old gym, where he swiped a barcode to get in and out and didn’t get any personal attention. “This is not like a mega exercise center,” he says. “Toby and Jen are constantly watching you while you’re working out, and they will help tailor the program to you. I like that it’s a short but intensive workout. It’s like doing a two-hour workout in 20 minutes.”

In addition to keeping local clients fit, the gym also gives back to the community. In December, CrossFit Fusion organized a food drive for Tri-Cities Food Bank and a toy drive for Toys for Tots. This spring, they plan on having a fundraiser to support the fight against breast cancer.