ABOUT US

The Box & Our Community

This community does not judge and leaves egos at their jobs.

Everyone will support you through your toughest moments inside the box as everyone will both laugh and cry together. Throughout, you will receive top notch, elite athlete quality coaching to help you reach your goals. Whether those goals are just to lose a few pounds, gain a few pounds, or compete in the CrossFit Games, our (and it is all of ours!) box will support you. The goal is to help everyone get healthier and happier. If you aren’t after being with us, let us know. We want to hear about it.

Our Programming

We custom program every day, every workout, for every person.

We have studied a range of custom designs varying between Russian powerlifters to top Kona Ironman finishers to CrossFit’s elite. This allows us to truly accommodate any specialty or weakness you may have and help you improve. Even for the experienced CrossFitter, you will still see massive gains in strength, endurance, and overall conditioning. If you don’t, our custom programming allows us to change things at any time for your benefit.

Ruya Coach & Founder

Brian Pachtman has been training individuals who just want to achieve a better overall fitness level as well as elite athletes in specific sports disciplines for years.

Brian used to work as an adventure travel guide leading groups in remote locations around the world and also designing those trips. Brian has even helped to organize large scale sporting events such as multi-day bike rides down the west coast as well as helping kids in Madagascar learn about health, wellness, and education.

When Brian found CrossFit though, it flipped everything he thought about fitness upside down. Now that Brian has been an avid CrossFitter and trainer for years, he is extremely excited about applying his leading and coaching capabilities to small group classes at Ruya CrossFit. If you don’t know which one Brian is after stepping into Ruya, just look for the one with the un-ending smile on his face!

GETTING STARTED

SIGN UP FOR OUR FREE INTRO CLASS!

COME SEE WHAT WE ARE ALL ABOUT.

Learn More

SIGN UP FOR OUR ELEMENTS COURSE!

REQUIRED FOR ALL NEW CROSSFITTERS.

Learn More

What is CrossFit?

The creator of CrossFit would say that it is a program revolving around “constantly varied, functional movements done at high intensity.”

Here at Ruya CrossFit, we focus on mechanics, and consistency before reaching our intensity threshold. Form and safety are our main priorities. Even if you don’t want CrossFit to be your main athletic focus, the beauty of this program is that it improves your abilities at every other sport. So, all you Triathletes, Cyclists, Mountain Bikers, Runners, and all around athletes get in here! Your times, splits, and overall feeling in your sport will improve. Just try us out.

Our coaches not only understand the needs of, but are able to incorporate the needs of other athletic disciplines.

Try us out & learn more!

Ruya CrossFit FAQ’s

Is CrossFit for me?

Definitely! Your needs and the Olympic athlete’s needs differ by degree, not kind. The main tenets of CrossFit: Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, accuracy, and speed are each as important to the world’s best athletes as they are to the overweight, the sedentary, the sick, casual athletes, and even the elderly.

What is a typical day like at Ruya?

We start with a dynamic warm up that changes every day so that the muscles that we are about to use are ready for that day’s workout. Depending on the day, we will either work on a strength component or a skill component of CrossFit. Then we make the most of our high intensity workout! There will always be a coach present giving you semi-private tips and training.

Do I need to get in good shape before I start CrossFit with Ruya?

If your goal was to dig a hole, would you dig a little hole first to get ready for the big hole you are about to dig?  Of course not.  Once you are through our Elements classes and joining regular classes, you will see that every workout we do can be scaled to fit your needs.  That applies whether you are a 22 year old fire breather fresh out of boot camp or a 75 year old that just needs to move around a little better.

Will I get big by doing CrossFit?

First of all, it takes an enormous amount of effort to get muscularly big. If you aren’t “trying” to get big, you are not going to get big. The largest factor in whether or not you get “big” is your diet. A far behind second factor is genetics. If you are here at Ruya and eating right, you will undoubtedly burn fat and create muscle. That is just becoming more fit…not bigger. After being at Ruya, you will come to know that we are concerned with your safety and performance. Appearance comes way after that. But it just so happens that CrossFit creates some of the most beautiful bodies this world has seen!

I have an injury. Can I still come in and CrossFit?

If you have an acute injury like a sprain or pulled muscle, chances are that you will need to take some time off. However, CrossFit is not only a program that gets you ready for whatever life throws at you, it is also a rehabilitative program. It takes the body through full range of motion using all our joints. These motions, when done properly, stimulate healing and also strengthen areas around chronic injuries, and recuperating areas. All we ask is that you let us know about the injury so we can help.

Do you allow Drop-ins?

Absolutely! The owner of Ruya has literally traveled all over the world making sure to get a workout in where ever he goes. Ruya intends on returning that favor. Please arrive a few minutes early to sign a waiver and meet the coach.

Can I just come in and have you develop a workout routine for me?

The very word “routine” does not get you in the best shape of your life and does not let you attain peak performance. Life’s physical challenges are unknown and unknowable. You cannot prepare for that by doing the same exercises on Tuesday, Thursday, Saturday. CrossFit keeps the workouts varied and you coincidentally never get bored and stick with CrossFit because of it.

Do you have a shower?

Yes, just bring a towel.

What is considered World Class Fitness in 100 words?

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, Clean & Jerk, and Snatch. Similarly, master the basics of gymnastics: pull ups, dips, rope climb, push ups, sit ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

What makes Ruya CrossFit stand apart?

Ruya has managed to stay true to what CrossFit is (and should be) while adding an un-intimidating atmosphere. We cap our classes at 15 and most will be less than that so everyone can get the truly personal attention needed to keep everyone safe, fit, and coming back day in and day out. Once the numbers get higher than that, you start getting 30 people running around with barbells, one trainer, and that just isn’t safe. Not only that, but it isn’t what CrossFit is meant to be. Another reason we cap our classes is so our community becomes an actual community…not just individuals coming and going.
We know that from the outside,
CrossFit can seem a little intimidating.

At Ruya CrossFit, we welcome newcomers all the time and our community will make it easy for you to engage in the sport of fitness.

You are already taking the first steps by educating yourself. The rest is up to us…

Sign Up for our Free Intro Class!

Learn More 

SCHEDULE & PRICING

Our Schedule

     Monday:  5:30am, 6:30, 7:30, 12pm, 5, 6,
                      7pm Elements Class

     Tuesday:  5:30am, 6:30, 7:30, 12pm, 5, 6

Wednesday:  5:30am, 6:30, 7:30, 12pm, 5, 6,
                       7pm Elements Class

   Thursday:  5:30am, 6:30, 7:30, 12pm, 5, 6

         Friday:  5:30am, 6:30, 7:30, 12pm, 5, 6,
                       7pm Elements Class

    Saturday:  9am & 10am
                      11am Elements Class
                      12pm Free Intro Class 

       Sunday:  Open Gym 9-11

CrossFit WOD’s

All motions and workouts can be scaled for anyone regardless of fitness level or age.

All times on the schedule as of now are for every member.

 

Competition Classes

These are advanced sessions and are invite only, weights are heavy and movements are complex.

These classes will be offered in the future.

Introduction to Ruya CrossFit: Free!

The free intro is about an hour long. We want to get to know you, and why you are here. What have you heard about CrossFit? What have you heard about us? Most importantly, you are new to CrossFit and you will only be with others that are new to CrossFit during this Intro. We also want to answer any questions you have and give you an intro to CrossFit. The hour will finish with a sample workout. We also ask that every new CrossFitter go through our Elements Course in order to join the regular classes.

Sign Up for our Free Intro Class!

Elements: $150

The Elements Course is required for all new CrossFitters.

There are movements involved in CrossFit that are tough to master. We will break down the mechanics of each of them and make your transition into the normal classes an easy one. The Elements Course is within a small group and everyone is new. There is no need to be intimidated. We will cover the essential movements of CrossFit and also some Nutrition Counseling. You will probably learn a few CrossFit acronyms too.

The Elements Course lasts eight sessions and start the first and third Monday of every month. They can also be found on our schedule page. If these times simply do not work…we understand life happens. Come in and have a chat, we will figure it out.

Sign Up for our Elements Course!

Monthly Memberships: No Contracts!

We are confident in our services. Plain and simple, exercising shouldn’t feel like signing a mortgage.
If you would like to add weekly nutritional counseling to your membership, please let us know.

Unlimited: $175
3 Times A Week: $145
Active Military: $145
Police & Fire: $145
Full-Time Student: $130
Married Couple: $325

 
 

Membership Cancelation

Please let us know two weeks in advance if you want to cancel a membership.
No contracts makes this an easy process.

 

Private Training: $75 per Session

Brian has been a private coach for a long time. Some people just enjoy one on one atmosphere. Let us know and we can figure out a time that works best for you.

Experienced CrossFitter Drop In: $15

We love visiting CrossFitters! Please just arrive a couple minutes early so we can get you set up.

Your screw ups

There is a great coach in CrossFit that I have been following for a very long time.  I respect him more than most in the CrossFit world as he has an extremely over-analytical brain for CrossFit WOD’s. He has a saying which you have probably seen on the board.  ”Everything is Everything.”  Which is simple, but impactful.  It means everything you do in here will transfer to every other movement.  Same goes for your attitude.  If you are someone who just kind of drags your feet through the warm up, I can guarantee you will be the same person through the WOD.  If you give no thought to the safety of your movements in the strength piece, you will be the same person in the WOD.  Everything is Everything.  Very simple.

In saying that, I want to run through a few things that have really set me off in Ruya.  Some of these are more informative vs. yelling, but make no mistake that these are things that we as coaches see you do and it pisses us off.

Your Screw Ups and Not Thinking

1. During WOD’s, with a shoulder to overhead movement, you quickly press the bar in front of your body and bring it right back down.  This is cheating.  The bar is in front of your body and in addition, you are cocking your head and neck forward to try and make it appear like  your head is underneath the bar.  Where the fuck did you come up with this little unsafe number?!?! Take your time…press it directly overhead and think about the movement you are supposed to be doing!  And don’t say you never learned the right way because everyone definitely did!

2. When you snatch, and you finish with the bar overhead…some of you bring the bar down to waist height and move your hands to a closer grip as the bar is coming down.  WHY?!?!?!  A dropping bar with 100+ pounds on the bar and you think its a good idea to let go of the bar for a split second and regrip????  Again…what the fuck are you thinking?

3. Priority on Time vs. Form – We are not that box.  If you want somewhere that coaches don’t give a shit about your form, then leave Ruya.  Form above all else.  When a coach corrects something you do in a WOD, you fucking listen.  When you don’t, you are obviously placing a priority on time vs. form and insulting the shit out of the coach.  On multiple occasions, we have told people on bands for pull ups that they shouldn’t drop directly to the floor with a band under their foot because the band could shoot them back!  They continue to do it.  And that is just one example people.

4. We squat a fair amount in Ruya.  The squat is the best way to increase overall strength and fitness.  Seriously.  But when you lift the bar off the rack and start adjusting the bar on your shoulders with 200+ pounds on your back, I wonder why you think that is a good idea.  If the bar is not in the right spot, re-rack the bar and adjust.  DO NOT adjust the bar as it is sitting on your back!!

5.  Ghost Riding the Bar. Oh my god this might be one of my biggest peeves in here.  Say you are doing shoulder to overhead in a WOD.  On your last rep, you drop the bar from overhead and just immediately start walking away.  What the fuck are you thinking?  Do not leave your “area” until the bar stops bouncing!  You are unsafe and this means the coach has to continuously watch you vs the entire group!  Sidenote: try not to drop the bar with just 10′s on the sides.

6.  Your Fucking Ego.  This is few and far between in Ruya and I am very lucky to be able to say that.  But if you have the ego, lose that shit now or you’re done.  We have heard a few times recently people talking about their “competition” on the board and how great they themselves think they are, or how they “mastered” a certain movement.  Shut the fuck up because no one wants to hear that shit. Unless you are going to the CrossFit games, then you have no room to talk and you still have LOTS of room to work on your supposed “mastered” movement.  This really gets to me because an ego has the potential to infect a great community of humble CrossFitters.

More on an Informative Level

1. Body Tightness.  Every movement you do could be better if you tighten your body a little more.  All this means really is being more conscious about flexing a few more muscles you are about to use.  For example, when I am going for a split jerk, I tighten up my shoulders, arms, grip, and back.  This takes a lot of thought, but places you and your body in a much safer position

2. Hook Grip.  Seriously just do it.  Burpees if you don’t.  It is for the snatch or the clean.  When a bar is going overhead from your shoulders, you do not need the hook grip

3. A great tip here from another member which we have seen a few times.  During a strength piece, do not leave your un-used weights directly next to your platform.  When you drop a barbell from overhead or otherwise and they hit the un-used weights, that barbell has the potential to shoot right back into your legs.  Place the unused weights closer to the rig or up against the rig as I do.

3. This is not a place where you can just not think for an hour.  You need to be thinking for every movement.  This really translates to the WOD, warm up, strength pieces, and also clean up/set up.  I can’t tell you how many times I have seen someone not set themselves up to pick up weight when they are cleaning up.  Please please think about your movements.

Your actions reflect on Ruya as a whole.  This is bigger than just you.

Pre-WOD:

Mobility + Safely Dumping the Bar during the…

Snatch, Clean, Back Squat

WOD:  One of my favorite tests of fitness….

3 Rounds For Total Reps

1:30 ME (max effort) KBS (24, 16)

:30 sec Rest

1:30 Burpee Box Jumps (24,20)

:30 sec Rest

1:30 Row For Calories

:30 sec Rest

What you normally see

Being that we are CrossFitters first and Olympic Lifters second, (sometimes these become reversed in Coach Brian’s mind) we look at the elite CrossFitters and see what they are doing.  We see them on ESPN all the time now as CrossFit continues to grow.  Olympic Lifting is growing right along with it as more and more elite CrossFitters are switching over and it is increasingly more important to build any amount of strength/fitness.  I equate watching the top CrossFitters on ESPN to watching the elite NFL players.  There is really no difference except I think there are more outlets for every day CrossFitters vs. organized (coached) football for adults.  Getting back to the point, we see these amazing CrossFit athletes all the time now.  Everywhere we go.  We tend to know what a CrossFit athlete looks like at this point.  Olympic Lifting is different.  It isn’t as prevalent.  I believe CrossFit gyms everywhere are educating the everyday athlete on Olympic Lifting and truly showing people how difficult it is vs. just picking up a lot of weight.  To me, as a CrossFit coach and box owner, this is actually one of the more rewarding experiences I have had in the last two years….educating people on Olympic Lifting.  Witnessing you all have “ah-ha” moments with the lifts has become just as important as the WOD afterwards to most of you.  And to some, the lifts have become much more important than the WOD.  All I am saying, the look of fitness can change based on people’s personal tastes and their likes within the sport of fitness.

Holley Mangold is a lifter for the US and I believe is going for her second run at the Olmpics.  She mentions, “when I first started lifting, the weightless feeling on the bar only happened one in a 100 times, but I have been searching for that feeling ever since.”  This is so important to realize if you are new to CrossFit.  Please do not let the frustration get to you.  You have all heard me say it before….there are more bad days than good days in Olympic Lifting, but when you hit that PR, all that hard work and bad days become worth it.

Strength:

Squats: 6×2 @80%

WOD:

12 AMRAP

15 OH Plate Lunge (45,35)

10 Pull Ups

15 Mtn. Climbers

Get going

Sign up for class

Sign up for the nutrition challenge.  Prices go up soon!  http://www.whole.lc/wlcsummer14/pt/ruyacrossfit

I hope everyone had a good Easter but didn’t eat too much bad crap!  Start getting in your healthy eating mindset now!

Sunday was a big equipment maintenance day for Ruya.  If the bars still have some oil residue on them, don’t worry…I am sure chalk will be filling them up soon!

Strength:

3 Stop Snatch

This should give you a good idea of the movement but we are going to stop 2″ from the floor, below the knee, and above the knee…then go for your snatch.  We are trying to drill the movement but every stop needs to be contemplated on and make sure you are in a proper position.  The weight should not be so heavy that you cannot get into a proper hang position.

WOD:

4 RFT:

400m Run

25 Wall Balls (20, 16)

(number of wall balls can be scaled)

CONTACT US

Feel free to contact us with any questions
you may have. We are here to help.

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Contact Info

303.834.5160

Ruya CrossFit 3200 Valmont Unit 6 & 7 Boulder, Colorado 80301

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