CrossFit

Movement, Nutrition, Fitness, and Community

Welcome to CrossFit ProjectMOVE, a CrossFit affiliate located in Littleton, Colorado in the Denver Metro area. Our CrossFit facility located near Santa Fe and Bellevue.

By design, each CrossFit affiliate (box) is unique.  Because of the extensive background that our certified CrossFit trainers have obtained in the disciplines of CrossFit as well as the best of human biomechanics, functional fitness, sports medicine, and athletic training, we pride ourselves in overcoming the two reasons that most fitness programs fail: injuries and quitting.

We use the disciplines and rigors of exercise to create an environment that will define and test your limits… and then help you push through them.

Education is a large part of CrossFit ProjectMOVE.

When you begin you will not have the knowledge you need, but you will have a starting point. The best place to begin is at the beginning. We feel it is our responsibility to assess you properly and enter you in at an appropriate level based on your prior experience in fitness and your current level of health. From that point on you move forward.

CrossFit, by definition, is a core strength and conditioning program consisting of constantly varied, high intensity functional movements across broad time and modal domains. In other words you will be exposed to a multitude of disciplines in the realm of exercise, sport and fitness: aerobic, anaerobic, interval training and more.

We take and borrow the best-of-the-best from a wide variety of sports and activities and then have fun!

This is true cross-training.

CrossFit is about movement, nutrition, fitness, and community. The community aspect of CrossFit is a big part of why it has become such a phenomenon in the fitness world. At CrossFit Project Move you will be given an equal amount of support and challenge. Neither of which you can find at your local gym or health club. It’s personal training but better. By joining you don’t hire a personal trainer, you hire a team of trainers and coaches as well as a community of teammates to help inspire you, support you and challenge you to become your best.

CrossFit is not easy nor is it simple. Such is life. Welcome to the community of people that have decided that ‘easy’ will no longer suffice.

CrossFit is about exposing your body to the unknown so you’re prepared when you have no time to prepare.

CrossFit is taught in a group environment but individuals are allowed to participate at their unique and personal levels. Through varying workouts known as WOD’s (Workout of the Day) you will be exposed to a complete and comprehensive multi-disciplinary approach to fitness which will help you develop the following: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, and coordination, agility, balance and accuracy.

Nothing happens until something moves. At CrossFit ProjectMOVE, we move. Join us.

FAQ’s

What is CrossFit?

CrossFit has become synonymous with more than just a fitness program.  CrossFit has become a LIFESTYLE!  By combining an extensive variety of movements (body weight activities, gymnastics, cardiovascular training and Olympic lifting) with intensity and focus in a community based environment, CrossFit “forges elite fitness” while bringing people together physically, socially, and emotionally.

Is Project Move a CrossFit gym?

Project Move shares the vision of CrossFit to make a fitter, healthier planet through high intensity, group training exercise. Project Move is a CrossFit affiliate with a sub-specialty of individualizing workout plans based on pre and post assessments for each member.

I have heard that CrossFit causes lots of injuries…is that true?

CrossFit training is a high-intensity event.  As in any high intensity activity, injuries can and do happen.  However…the tenants of CrossFit are clear in how to train safely and effectively.  The key to injury free training, regardless of style, is knowing the proper form for each movement, having a proficiency to perform that movement correctly multiple times in a row, and then consistently performing that movement PRIOR to incorporating the element of intensity of that movement.  The key to determining that your quality of movement is ready to be performed at a level defined as INTENSE is in the coaching you receive from someone who is specially trained in seeing structural and postural faults, as well as movement faults and knows the proper techniques for correcting them.

I have previous injuries - will that impede me from participating?

Our team at ProjectMOVE includes a clinical department with 3 practitioners (Chiropractic, Physical Therapy, Manual/Rehab Specialists). In addition, we have a Skills and Mobility class taught by one of our clinicians to carefully progress someone coming back from an orthopedic condition. If interested in setting up an appointment just go to ProjectRx for more information. 

Cardiovascular & Respiratory Endurance

The ability of body systems to gather, process, and deliver oxygen.

Stamina

The ability of body systems to process, deliver, store, and utilize energy.

Strength

The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility

The ability to maximize the range of motion at a given joint.

Power

The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed

The ability to minimize the time cycle of a repeated movement.

Coordination

The ability to combine several distinct movement patterns into a singular distinct movement.

Agility

The ability to minimize transition time from one movement pattern to another.

Balance

The ability to control the placement of the bodies center of gravity in relation to its support base.

Accuracy

The ability to control movement in a given direction or at a given intensity.

Our Movement Specialists

CrossFit Division

Shane Miller

Shane Miller

Owner, Head Coach, CrossFit Level 1

Shane is a nationally recognized speed, strength, and conditioning coach, personal trainer, speaker, and founding partner of ProjectMOVE in Littleton, Colorado – a world class facility that provides speed training, strength and conditioning, CrossFit, personal training, therapeutic massage and bodywork, yoga, nutrition, chiropractic and physical therapy programs.

With over 15 years of experience, Shane currently coaches youth, collegiate, and professional athletes, CrossFit competitors, obstacle course racers, fire fighters, police, and military operators to achieve elite level performance in their given field.

Shane directs all day to day operations of ProjectMOVE. Tasks include leading a team of world class trainers, coaches, and doctors, program writing for CrossFit GPP and competitors, sports performance, and managing an extraordinary facility.

Shane Miller was born & raised in Colorado as the oldest of four children. Spending his days on the athletic field, he developed a passion for athletics and all aspects of fitness. While playing NCAA Division I Baseball for Liberty University he solidified his dream of becoming a collegiate strength and conditioning coach.

Upon graduation he began his coaching career at the University of Nebraska under the tutelage of Boyd Eply; aka, “the Godfather of Collegiate Strength and Conditioning.” While under Shane’s coaching and program design the baseball team won two Big 12 Titles (2003, 2005), two regional titles (2003, 2005) and a College World Series appearance in 2005. During this time Shane coached 7 players who achieved 1st team All-Big12, 3-1st team All-Americans, and 4 future major league players.

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