What we CrossFit…
Constantly Varied Functional Movements at High Intensity
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, C&J, 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
“Coach Glassman” via the CrossFit Journal
I’m proud to say, I am a founding member of Longhorn CrossFit! My Coach, Freddie Milligan is an expert at biomechanics and physical fitness.
His priority is to make sure we are safe, by teaching and stressing the importance of proper technique and form!
One thing I love about Freddie’s programming is he includes mobility work “during” our session time, before wod and after! I’m horrible at making myself get to a box extra early to get in some mobility work, and that practice will cause injury! I’m a lacrosse ball and foam-rolling queen thanks to Freddie and injury free!
Although, Freddie encourages us to all compete in Crossfit games, he certainly doesn’t show favoritism to those that choose not to! I
Love that about my coach!!
I joined Longhorn CrossFit on January 7, 2014. After 2 or 3 sessions, I realized what a training goldmine I had just stumbled upon. I am 52 years old and have been active in little league sports, high school sports, was a Marine for 4 years, and have studied martial arts; so I have seen my fair share of coaches and instructors. Freddie is one of the best coaches I’ve had the pleasure of training under. He has a very unique blend of knowledge, ability, and personality coupled with an innate ability to convey concepts and techniques to a broad spectrum of people with anywhere from absolutely no athletic background to high level athletes. I joined Longhorn CrossFit with a nagging shoulder injury that had diminished my work capacity considerably. Since joining Longhorn CrossFit I have learned how overcome the nagging shoulder injury (and all other nagging injuries that come with being 52 for that matter) through mobility exercises and constant queuing from Freddie on proper technique. This has allowed me to go from band assist pull-ups when I started, to strict muscle-ups; and has put me on the podium in the 2 recent Masters competitions I have competed in.
So much has changed in my life since starting at Longhorn Crossfit this January. When I first started I couldn’t even do a simple sit up! But now not even a year later I am accomplishing things I never thought I could. My whole body and mind set has changed and I owe it all to Freddie Milligan our trainer. You hear all the time about how dangerous Crossfit is, well it only is if you don’t have the right trainer. And that’s where we are blessed to have Freddie, he’s not only a well educated, experiencd coach and trainer, he is also an amazing person inside an out! He really does are about the people he trains and would never let you do anything to injure yourself. We also have an amazing group of people at Longhorn Crossfit, we’re like a little family and I love them all! So if your looking for a great work out with an awesome trainer and a fun group of people to do it with, then come join Longhorn Crossfit in Azle Texas!!
I began my journey with Longhorn Crossfit in mid July 2014, with the hope of getting strength back from an injury that had occurred early in the year. When I started my I was unable to do easy things like running, squatting, or even do a simple sit-up, due to loss of strength and flexibility, I was a complete mess physically and emotionally. However, within a few months with the dedication and proper guidance from an exceptional coach, Freddie Milligan, I am now emotionally stronger and am able to do those things and much more than I ever thought possible, and I’m 20 pounds lighter.
I’m often asked why do you do Crossfit? What makes you get up at 4 a.m. everyday to workout? Though the answer may seem simple to some, for me it isn’t. It is difficult to put into words. Its about being and belonging. All I can say is, I honestly believe God plants particular people in specific places through out our lives for us to understand our purpose.
Thank You Freddie, for sharing your exceptional gift of fitness, and helping others that has been given to you. Thank you for giving me the tools and instruction I need to help myself on my fitness journey. Most of all, Thank you for allowing me to be part of your Longhorn Crossfit family.
When I first looked into joining a CrossFit gym, I thought I was only going to do it for a couple of months. However, after my first WOD, I knew this was not going to be a couple months. Crossfit has definitely changed me physically and mentally. I have a better understanding of how my body should function and how to fuel it for optimal energy and results.
Right before I started Crossfit, like most people first walking in the door, I was not satisfied with my body or my overall health. I was needing something new and something that I knew would challenge me. Once I started working out on a regular basis I saw such amazing results in a short time. I was very excited and more motivated than ever! I wanted more!
I have worked out in so many different ways in the past, but have not assessed diet so thoroughly. Diet and vitamins, protein are a big Key. I never really knew that until now. Boy the results are incredible when you add that in.
In the past I had never really paid much attention to my daily eating habits. I always felt like I did not eat that bad. This journey has now raised my level of consciousness about what I am putting into my body and what foods I should be eating and how they affect me. I honestly have never felt better than I do today!
I also love the sense of community that I have gained at Longhorn Crossfit. I feel like I have made so many friends and they are all such great and amazing people. I feel very lucky to have stumbled upon such a goldmine….I was just looking for fitness….yet found so much more.
Thank you Longhorn Crossfit in Azle!
Karen King age 33 mother of 3
Thanks to Longhorn CrossFit, and especially Freddie Milligan, I look and feel better today at fifty than I did at forty, or even before that! The box is conveniently located, so I can drive there and back, warm up, work out, and stretch in less than an hour and a half. Even with a demanding work schedule, I have been able to work out there five days a week for almost a year now. Freddie diligently plans a new workout every day, so my mind and body are both always engaged. He also takes the time to explain the proper technique to the group before each workout, and to provide one-on-one feedback during or after the workout. Freddie has a great personality, and it rubs off on everyone around him. I look forward to working out with everyone at Longhorn CrossFit every day!
Thanks Freddie for bringing CROSSFIT to Azle, Texas and being the best PERSONAL TRAINER in the world!! As I look back over the past year of being a member at Longhorn Crossfit, I am amazed at all the changes in my life. When I joined in November 2013, my goal was to lose weight and do “weight bearing” exercises to help with “pre-osteoporosis”, which I had been diagnosed with the year before. I am so happy to say that not only have I lost 20 lbs., but I was able to stop taking medication for “bone loss”. Even though those two things were important to me, I have learned so much more from being a part of Longhorn Crossfit than I ever dreamed. I have learned that I can run, do push-ups, pull-ups, jump rope, lift weights and love every minute of it! (And yes, I do sweat!) I am learning something new every day and am amazed to see the changes in my body when I look in the mirror! I even get excited to see what the WOD (workout of the day) will be for the next day! With all the things I love about being a “Crossfitter”, I think the thing I love the most is the people! I have met some amazing people (you included) who have become sweet friends to me. I love that on those days I don’t feel like I accomplished anything and I think that “this is the worst day”, there is always someone there to encourage me and cheer me on! I never leave discouraged. Everyone there is like family to me and our family just keeps growing! Can’t wait to see what this new year has in store for me at Longhorn Crossfit!!
Crossfit for life!
Connie von Gonten
Crossfit was a New Years resolution for 2014. I have always tried to stay in the gym because I knew that’s what I was supposed to do, but never really enjoyed it. I would find myself questioning how I could keep it up for the rest of my life. Then I started at Longhorn. Since day 1 I have been excited that I GET to workout. It has completely changed my attitude about fitness and the role it plays in our lives. The community feel, the competition with others and yourself, and the constantly varied workouts make it such a unique program. But, in my opinion, Freddie Milligan is what sets Longhorn apart. The fact that he is invested in each of his members shows in his great coaching. His superior knowledge of body mechanics is evident in the importance he places on attention to detail and technique. Longhorn has been a life changer!
Working out at Longhorn Crossfit with Freddie has changed my workout life. I have worked out at different places & arenas throughout my life from high school football, power lifting, college football, Brazilian Jiu Jitsu to working out with a personal trainer…..I have never been stronger, faster or as happy as I am now with my physical appearance (I have lost 20lbs since starting).
I love the attention to detail & the emphasis on technique from Freddie. I have lifted weights for a long time & always hated squats because they killed my lower back. I thought coming into Longhorn Crossfit that I would enjoy the workout but expected I would have to quit because of my back problems. After Freddie started me at the basics with lifting weights & building my core…..I now love squats & my back problems are non-existent.
I look forward & am excited everyday to see what our workout is going to be. Working out is not something I have to ‘make’ myself do anymore.
Freddie has established an inviting & family friendly environment. Myself, my wife & two sons all workout here.
My name is Evan and I lost 30lbs and I have only been doing this for three months and Freddie has helped me change my eating habits in a positive way so much that now I can do cross fit better and faster.
I can take my shirt off without being embarrassed. I lost 15 lbs. and my ABS are within site. Started September 1, 2014. Tim Harris. P.S. I have mastered tea pots.
In just a couple of weeks I will have completed my first year at LHCF, it’s been absolutely amazing. I can’t believe that I had second thoughts about signing up I was a little nervous that maybe I wasn’t in good enough shape to do “crossfit” I was in pretty bad shape. LHCF is simply for everyone, Freddie the trainer/coach is really freaking good at programming our daily workouts scaling the workouts so that no matter what fitness level you may be at your going to get a great workout, I have met alot of really good friends and can’t see myself or my wife ever not being a member, so if your on the fence about joining trust me don’t be you will love it, working out is truly fun again we have a really good group of people, all ages and fitness levels and the results you will get are amazing.
I came to longhorn around May this year, I had recently been introduced to CrossFit through a friend in another CrossFit two months before. The first day I knew Longhorn CrossFit was the right place for me.
I have been on a quest for a healthier life since 2009 when I was 300 pounds and counting. The journey has taken me through all kinds of training and diet plans. But through all this I have learned a lot through mistakes and success.
I have tried being a vegetarian, I have tried calorie counting, I have paid for a trainer, I took up running, weigh lifting so on and so on. I had finally gotten to a wall in my fitness level I could not overcome I could not get off those last few pounds and had several setbacks in my strength levels. Freddie Milligan took me beyond that and I have seen more improvement overall than anything else I have tried before.
As mentioned before I have tried other CrossFit programs and knew from being in organized sports the programs I had seen before longhorn were unsafe and not well organized. Freddie has put together the best hands down overall training program whether CrossFit or anything else I have ever seen or been involved in. This is coming from a person that grew up in organized sports, several family members are degreed professionals that are teachers and coaches. The only thing I ever seen remotely on the same overall level was military basic training.
Freddie’s professionalism and knowledge shows in everything he does and through his program. Longhorn CrossFit is so much more than just a CrossFit gym. Such as
Mandatory stretching in and out of workouts you will not find this anywhere else. Mandatory warm-up and daily skill work does not happen anywhere else. Also, Freddie is a wealth of knowledge when it comes to dietary needs of an athlete. The missing links in my diet plan were finally found through his knowledge. Because of this I have seen others as well as myself go way beyond where we thought we could go with our physical being.
Freddie is great with newbies he can help anyone no matter what your current physical level is.
Freddie, thank you so much for all your help it means so much more to me than I can ever explain in words. Also you have become a close friend and I am proud to know you and call you my friend.