1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

About Training Valley

What Makes Us Different

Training Valley is THE premier place in Burlington, NC to achieve any of your health or fitness goals! There is no other gym, CrossFit or otherwise, that is comparable to us in our area. What makes us different is our amazing facility and the attention to detail given to each class and program. We have 13,000 sq ft facility that houses some of the best CrossFit equipment and training systems around. We offer 6,000 sq ft of CrossFit space, including a fully outfitted separate CrossFit platform for advanced athletes and Open Gym members. We also offer a fully equipped CrossFit Kids area separate from the main gym floor where kids can focus and train safely. We have over 900 sq ft of indoor turf, a completely outfitted Olympic Weightlifting area with competition bars, plates, and platforms, a vast selection of Strongman equipment including kegs, atlas stones, log bars, and more. And on top of all that we are home to Alamance Black Belt Academy with more that 1,800 sq ft of martial arts mats, equipment, and experience.

Our Mission

Our purpose at CrossFit Training Valley is to provide an environment that fosters the change and achievement of health and fitness goals that our members seek. Our small class sizes allow us to meet the individual needs of our clients while our training programs and class structure allows for the most effective and efficient results possible. We seek to build on solid technique and movement skills, and then increase the complexity and intensity of workouts until our member’s goals are met. We accomplish all this in a safe environment that is community focused and driven.

Nutrition Guide

  • Protein

    Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
  • What Should I Eat?

    In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
  • The Caveman or Paleolithic Model for Nutrition

    Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
  • What Foods Should I Avoid?

    Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
  • What is the Problem with High-Glycemic Carbohydrates?

    The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
  • Caloric Restriction and Longevity

    Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research. The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Common Questions about CrossFit

  • Do I have to be in shape to start CrossFit?

    No, certainly not. The goal of CrossFit is to get you into the shape you want and keep you there and improving. A very experienced CrossFit athlete will often find a workout challenging. That is why we offer scaling options to meet each individual member where they are at any given time in their fitness journey. Whether day one, or year 5, you’ll find the workouts challenging yet manageable.
  • Is it true I can get hurt doing CrossFit?

    You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. To prevent injuries we work with people one step at a time. First is a focus on mechanics and proper techniques of the movements. Second is consistency and the ability to do the movements repetitively, safely, and with proper technique. Third is intensity and speed. This ensures a much safer experience and great results!
  • Will I get too “bulky” doing CrossFit?

    For people to get bigger, especially women, there are two things that you would have to make a concentrated effort to do. 1: lift very heavy weight on a frequent basis. This is not something we do. We are very much concerned about building strength and we do lift heavy some days. But this is not our main focus. 2: Eat an extremely high calorie diet. For most to gain productive muscle mass takes a lot of effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not muscle mass. Stronger does not always mean bigger, and vice versa!
  • I can’t do CrossFit because I have a previous back or neck injury.

    Many of our clients have come to CrossFit with previous tweaks and injuries only to find relief as they being to strengthen the muscles around the problem area. Many times people do not workout due to lower back injuries and because of this they have a weak lower back that makes them unconditioned and more vulnerable to injury in the future when minor mishaps occur. Doing CrossFit with strengthen you and provide you with muscle support that help prevent future injuries.
  • Do your Classes Fit my busy schedule?

    We offer 8 CrossFit classes a day, including a 5:30am class for those who work early and a 7:00pm class for those who work late. All our CrossFit classes are one hour long, so your workouts and your results are very efficient!
  • Who is your typical client?

    The age range is from 21 – 71 with a big chunk of that being 30 – 50 year olds. They might be ex athletes, first timers, or soccer moms looking for a challenge. Whatever the case may be you will find yourself surrounded by like minded individuals with the same goal… getting better at every day life and making the every day tasks seem easier and easier. After your fitness level brings you to our workouts as RX’d, having to walk from the farthest parking spot at WalMart doesn’t seem like such a challenge anymore…
  • How big are your classes?

    A good size CrossFit class is 8-12 clients. A normal class will have anywhere from 2 – 10 depending on the day and time. With a 6,000 sq ft floor space we have more than enough room to accommodate any class size. Our goal is to have 12 clients in each class and as they feel up past that number we bring another coach in for that same class and split the clients making it a 6-1 or 8-1 ratio for client-coach.
  • How are CrossFit classes structured?

    We give you an hour of training that consists of a warmup, skill work, WOD, then mobility training. The entire hour is coached from start to finish.