{"id":5299,"date":"2026-07-29T10:03:32","date_gmt":"2026-07-29T10:03:32","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules\/crossfit-box-about\/"},"modified":"2026-08-25T17:53:01","modified_gmt":"2026-08-25T17:53:01","slug":"crossfit-box-about","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules\/crossfit-box-about\/","title":{"rendered":"CrossFit Box About the Box"},"content":{"rendered":"<section class=\"hercules-suite-slider\" data-hercules-suite-slider>\n            <div class=\"hercules-suite-slider__track\">\n                                    <article class=\"hercules-suite-slider__slide is-active\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-featured-pexels-5750886-scaled.jpeg)\" aria-hidden=\"false\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Hercules Sports &amp; Fitness<\/span>\n                            <h1>About the Box | CrossFit Box<\/h1>\n                            <p>Give visitors a clear introduction to CrossFit Box, including its purpose, approach and the details that build trust. Functional training, community workouts and performance-focused coaching for every level.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-modern-gym\/hercules-crossfit-strength-36389482-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Coaching, Classes and Performance<\/span>\n                            <h1>Build a routine that works for your week.<\/h1>\n                            <p>Sessions are timetabled across the week, with places you can hold in advance.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-bodybuilding-club\/hercules-hercules-bodybuilding-club-muscular-athlete-strength-workout-transf-pexels-5327524-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Book, Train, Progress<\/span>\n                            <h1>Start where you are. Progress from there.<\/h1>\n                            <p>Coaches track what you lift, run and repeat, so the next block is planned on evidence.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                            <\/div>\n            <div class=\"hercules-suite-slider__nav\"><button type=\"button\" data-slider-prev aria-label=\"Previous slide\">\u2039<\/button><button type=\"button\" data-slider-next aria-label=\"Next slide\">\u203a<\/button><\/div>        <\/section>\n        <main class=\"hercules-niche-page hercules-niche-page--about\" data-builder=\"classic\"><\/p>\n<section class=\"hercules-niche-section\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>About the box<\/span><\/p>\n<h2>A garage box that grew up, without losing the garage.<\/h2>\n<p>We started with a rig, a rower and eleven members. The kit has multiplied since then; the rule that nobody trains alone has not.<\/p>\n<\/header>\n<ol class=\"hercules-niche-timeline\">\n<li><strong>2014<\/strong><br \/>\n<h3>Eleven members, one rig<\/h3>\n<p>A single bay behind a car workshop, sessions at 6am because that was when the space was free.<\/p>\n<\/li>\n<li><strong>2016<\/strong><br \/>\n<h3>Moved to the current unit<\/h3>\n<p>Four thousand square feet, a proper lifting platform and heating that works in January.<\/p>\n<\/li>\n<li><strong>2019<\/strong><br \/>\n<h3>Foundations became compulsory<\/h3>\n<p>Too many people were arriving mid-workout and getting hurt. Nobody joins a class now without the on-ramp.<\/p>\n<\/li>\n<li><strong>2022<\/strong><br \/>\n<h3>Second coaching team<\/h3>\n<p>Evening classes doubled, so we trained three of our own members up to coach them.<\/p>\n<\/li>\n<li><strong>Today<\/strong><br \/>\n<h3>Around 240 members<\/h3>\n<p>Six classes a day, a masters group on Tuesdays and a barbell club that meets whether or not a coach turns up.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-soft\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>The box in numbers<\/span><\/p>\n<h2>What a normal week looks like.<\/h2>\n<\/p>\n<\/header>\n<div class=\"hercules-niche-stats\">\n<div class=\"hercules-niche-stat\"><strong>2014<\/strong><span>Training here since<\/span><\/div>\n<div class=\"hercules-niche-stat\"><strong>240<\/strong><span>Members<\/span><\/div>\n<div class=\"hercules-niche-stat\"><strong>6<\/strong><span>Classes a day<\/span><\/div>\n<div class=\"hercules-niche-stat\"><strong>14<\/strong><span>Maximum class size<\/span><\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-soft\">\n<div class=\"hercules-niche-container hercules-niche-split\">\n<div><span class=\"hercules-niche-kicker\">How we run classes<\/span><\/p>\n<h2>Scaled, capped and coached.<\/h2>\n<p>Every workout is written once and scaled three ways. The coach picks your version before the clock starts, so nobody is left guessing what to do with a movement they have never done.<\/p>\n<ul class=\"hercules-niche-checks\">\n<li>Fourteen people per class, no exceptions<\/li>\n<li>Three scaling options written for every workout<\/li>\n<li>Coach on the floor, not behind a desk<\/li>\n<li>Whiteboard optional; nobody has to log a score<\/li>\n<\/ul>\n<\/div>\n<ol class=\"hercules-niche-steps\">\n<li><strong>Warm-up<\/strong><span>Twelve minutes, general then specific to the day.<\/span><\/li>\n<li><strong>Skill or strength<\/strong><span>The part that needs a coach watching closely.<\/span><\/li>\n<li><strong>Workout<\/strong><span>Scaled to you, then a proper cool down.<\/span><\/li>\n<\/ol>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>The space<\/span><\/p>\n<h2>Two floors, one rig, no queue for a bar.<\/h2>\n<p>Enough platforms that a class of fourteen never shares, and a rower for every person in it.<\/p>\n<\/header>\n<div class=\"hercules-niche-media\">\n<figure><img decoding=\"async\" src=\"https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-team-interior-pexels-5942021.jpeg\" alt=\"Outdoor Bootcamp strength challenge session\" loading=\"lazy\"><figcaption>The main floor and rig<\/figcaption><\/figure>\n<figure><img decoding=\"async\" src=\"https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-team-interior-pexels-9958671.jpeg\" alt=\"Athlete using professional strength training equipment in a gym\" loading=\"lazy\"><figcaption>Kit is checked and replaced yearly<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-compact\">\n<div class=\"hercules-niche-container\">\n<div class=\"hercules-niche-faq\">\n<h2>About the box<\/h2>\n<details>\n<summary>Do I need to be fit before I join?<\/summary>\n<p>No. Foundations assumes you have never touched a barbell, and plenty of members arrive that way.<\/p>\n<\/details>\n<details>\n<summary>Is there a contract?<\/summary>\n<p>No. Memberships are monthly and you can cancel with two weeks notice.<\/p>\n<\/details>\n<details>\n<summary>Can I drop in while travelling?<\/summary>\n<p>Yes, ten pounds a session. Message us the day before so the coach can plan numbers.<\/p>\n<\/details>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-cta\">\n<div class=\"hercules-niche-container\"><span>Next step<\/span><\/p>\n<h2>Come and watch a class.<\/h2>\n<p>Turn up ten minutes early, stand at the side, ask anything you like.<\/p>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\">Get in touch<\/a><\/div>\n<\/section>\n<p><\/main><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Functional training, community workouts and performance-focused coaching for every level. About the Box details.<\/p>\n","protected":false},"author":1,"featured_media":8270,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"CrossFit Box About the Box | Hercules WordPress Theme","_hercules_seo_description":"Explore the About the Box page for CrossFit Box, with clear details, responsive sections, useful links and editable WordPress builder content.","_hercules_header_layout_id":3801,"_hercules_footer_layout_id":3802,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-5299","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/comments?post=5299"}],"version-history":[{"count":3,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5299\/revisions"}],"predecessor-version":[{"id":10847,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5299\/revisions\/10847"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media\/8270"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media?parent=5299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}