CrossFit GoldBox, Al Quoz

Gold Box Fitness, owned by Almed Retail, have two amazing fitness facilities in Al Quoz and Bay Square. Both locations has been carefully selected in terms of accessibility and availability of parking.

Our mission is to stay committed to helping members of all fitness levels succeed in achieving their fitness goals. We reward our members with the best coaching in the Region and provide them with the best designed, equipped and maintained facilities. We dedicate ourselves to constantly evolving and improving to ensure we stay true to our promise.

Our vision is to be the leader in the CrossFit segment of the Fitness Industry. We will strategically expand across the MENA region and become the most recognized CrossFit Brand in the Middle East and set the standard for all other CrossFit boxes to follow. We will offer the most comprehensive and best coached classes within world class facilities at a cost that is affordable to the majority of prospective members.

We understand that once you’ve tasted the CrossFit life, it can consume you – in the best possible way! You’ll want to work out, hang out and lean out as often as possible, which is why we wanted to make access as convenient as possible. Every location is carefully considered, designed to house state-of-the-art equipment and fitness technology, and staffed with internationally recognized CrossFit Coaches.

Largest variety of Crossfit classes

GoldBox Fitness provides the widest variety of CrossFit products and classes available in the UAE – led by certified, best in class coaches. The environment we’ve designed is not just for the CrossFit Elite, but for everyone who wants to look and feel better, and tackle life with more energy and vitality. Anyone who wants to feel part of a community of like-minded folk – no matter what their current level of fitness is.

New to CrossFit?

CrossFit is constantly varied functional movements performed at high intensity, and include the best aspects of gymnastics, weightlifting, running, rowing and more. We welcome anyone to try CrossFit for the first time – young and old, fit or flabby.

First you will be introduced to its principles in our Fundamentals Class. Here we will take you through the basic movements, assist with your posture and help you better understand Crossfit terminology and programming. We offer both group and one-on-one coaching options.

Become part of the GoldBox brand

When you become a member of Gold Box Fitness, you gain access to the inner circle. You won’t be limited to the number of classes or locations you can visit, and you get exclusive access to members’ only perks. It’s a luxury CrossFit experience all the way.
Always innovating, always evolving

GoldBox Fitness is committed to offering the best – not only in the UAE but in the industry. We pride ourselves on offering top class CrossFit experts, including coaches, managers, and specialists. Even though you might find more affordable options out there, we give you access to multiple world-class facilities, the option to train with your partner or friends in the mixed area, or to train on your own in the ladies only area.

With GoldBox Fitness you can expect continuous engagement, internal CrossFit Challenges, MyZone Challenges and group participation in local competitions such as the Spartan Race. These are all optional forms of participation for you to test your new found strength and endurance.

What is CrossFit?

CrossFit is constantly varied functional movement at high intensity. Okay, you’ve heard that before but what does that mean?

Constantly varied means that every single day you visit GoldBox, we’ll have a different workout program for you that will challenge you in different ways. That means different movements, different time domains and different fitness modalities (cardio, weightlifting, gymnastics, etc).

Functional movements

These are movements ingrained in our DNA. Squats, deadlifts, pressing overhead, pulling ourselves over objects, jumping, running and rowing – these movements are complex in that they use multiple muscle groups at the same time. Our focus is on moving the right way as opposed to isolating specific muscles.

High Intensity

This is where the magic happens. Adding the intensity piece is the game changer. Not only are we doing strengthening movements, but we are constantly moving from one movement to another, with little to no rest in between. So you can squat 400 lbs., that’s awesome! Now can you front squat 185 lbs? 10 times after running 400 meters and then do 15 pull-ups and repeat that 5 times?

No longer are we just building strength but we are also improving our cardiovascular and muscular endurance. Say hello to a whole new ball game – one where muscles will hurt that you didn’t even know you had.

CrossFit Community

When members of other CrossFits around the world visit our box we always ask them what their favorite aspect of CrossFit is. By far the most common response is, “the community.” The CrossFit community is in a word awesome. You can visit any box anywhere on earth and be welcomed by coaches and members as one of their own.

CrossFit is welcoming and uplifting. We are all trying to get better, feel healthier and be happier. We try to share that enthusiasm with one another, and help out wherever we can. We take part in competitions, events, charities, socials, nutritional challenges… You name it, we will probably do it with other members.

Actually, members become like a second family. As life pulls people further and further into technology and away from personal interaction, CrossFit brings people together in a positive and healthy pursuit. And we have a ton of fun in the process.

CrossFit Games

The CrossFit Games season starts every year in February with the CrossFit Open. This is a 5-week open competition, where each week any CrossFitter has a chance to complete a set workout and have their score on both a regional and worldwide level.

Each week there is a new workout and after the conclusion of the 5-week period, the top 48 individuals and top 30 teams qualify for regionals. The CrossFit Regionals are weekend long competitions in 17 different regions around the world where those who qualified in the open compete in several workouts.

The top three men, women, and teams of each region make it to the CrossFit Games – a week-long test of both physical fitness and mental toughness designed to determine who are the fittest man, woman and teams on Earth.

The open is designed to be inclusive for everyone and we encourage all of our members to participate as it is a very fun and rewarding experience. It tests your fitness level and is a great way to measure your growth as an athlete. Thousands of athletes participate in the CrossFit Games.

At GoldBox, we incorporate the Open workouts into our classes so members get a chance to experience it with one another – which further builds camaraderie within our community. This is a very exciting time of year as we always witness members push themselves to accomplish personal bests and physical feats they never imagined possible.

Fundamentals

In your first week, we will teach you the basics of CrossFit’s fundamental movements. We break these into three different days and each day teaches a different progression covering the nine fundamental lifts in CrossFit: the squat, front squat and overhead squat (all covered in day 1); press, push press and push jerk, (covered on day 2); deadlift, sumo deadlift high-pull and clean (covered on day 3).

Following the instructional portion of each fundamental class you will go through a MetCon (metabolic conditioning, the bread and butter of what we do). Each day we will tackle a different style of workout: a chipper, an AMRAP or time priority workout, and a task priority workout.

In addition to teaching the fundamental lifts and introducing members to the various types of workouts we participate in, we also provide some introduction to equipment used and orientation of the gym.

After Fundamentals

What we tend to see is that our new members will first start to feel better moving through workouts and then they will start to see physical changes. As much as we would like to say, “join CrossFit and lose 5 lbs in your first week!”, we can’t make such claims. What we can promise is that with patience, dedication and consistency, we can help you change your life permanently and for the better. A big part of this is finding a workout routine that works for you.

Workout Routine

Once you’ve completed your fundamentals, you will be able to attend any class on our schedule. Dependent on your physical fitness level, you will train 3-6 times a week in small group classes coached by our world-class instructors. Classes will start with an instructed warm-up, then either skill or strength and move into the WOD (Workout Of the Day).

After class coaches will walk you through a cool down stretch or roll out session to conclude the class. Classes are 1 hour long – please arrive 10 minutes prior to class time.

Crossfit’s methodology preaches a three days on, one day off workout schedule. Our suggestion for you – especially as you are getting started – is to listen to your body and find a regime that works for you. Initially it may just be every other day.

We generally encourage you to try working out two days in a row and then decide if you feel like you need to take a rest day. If so rest a day and then return for two more days in a row. If you feel good on day three, come in and work out and then rest on the fourth day – then come back in for two days. This however is just a suggestion. We have some members who over time find that working out M-F and resting on the weekend is their best approach. Bottom line is, we all operate on different schedules, so find the best combinations of work and rest days for you. Once you’ve found a routine that works try to stick to it, and enjoy the results that follow!

Giving up is not an option!

Step inside a GoldBox facility and you’ll immediately feel welcome in the warm, vibey and inviting environment we’ve created. Here, at our safe and controlled fitness playground, you can push yourself and test your limits like never before. There is always something new on offer, whether you love to lift, squat, lunge, press or swing your way to a fitter, stronger you.

We might all be of different fitness levels but most people face the same daily challenges. At GoldBox, we can unite with a common goal: to work towards a healthier and fitter lifestyle. We are all about a social and engaging community that supports and motivates each other in achieving our personal fitness goals. We have a variety of programs which will allow you to find a routine that help YOU make the most of the available time you have for working out.

Love the journey together

At GoldBox, you don’t just show up to a warehouse full of machines and weights. You join one of the coolest fitness tribes in Dubai – internationally recognized Crossfit trainers and people who love to come together to test themselves against themselves.

CrossFit is not just about strenuous workouts, people lifting insane weights or being able to perform unimaginable fitness feats. It’s about people who want to experience endless adventures, improve their physique and their lifestyle.

It is inevitable that when you get like-minded people together in a room, that a community will form. This community will become your source of support, inspiration and motivation to continue on your journey to improving yourself and being able to achieve that personal goal.

CROSSFIT PROGRAMS

At GoldBox we designed a variety of classes, each with its own specific programming, for specific goals. Whether you are looking to gain muscle, lose weight or just maintain your current level, we have a class and program for you.

WEIGHTLIFTING

A class dedicated to improving the Olympic Weightlifting movements (the snatch, clean and jerk)

Workout of the Day

Workout of the Day. The mainstay of our program, focusing on developing well rounded fitness, using constantly varied functional movements

STRIKE

Using elements of CrossFit combined with Punches, Kicks, knees Elbows and ground and pound drills great for those wanting to add more variety

TAKE OFF

Take Off is for those members who is starting with CrossFit and need more attention on the movements. This is a scaled version of our WOD for the day

STRENGTH

Strength is a program focusing on improving all round strength through a variety of strength movements. Perfect for those wanting to gain muscle

ENDURANCE

Improve your cardio and burn off calories. Endurance is a program where you focus on toning and losing weight

GYMNASTICS

Workout which involves doing exercises and movements which requires strength, flexibility, balance and control.

GoldBox Fitness is more than a place to get your hourly sweat on. It’s your new favorite home – where everyone speaks the same language, shares the same goals and pushes the same physical and mental limits together. We’ve tailored our experience to provide everything you need to stay committed to your goals, from the experts we employ to the layout of our functional areas. At every GoldBox facility, you can enjoy:

• Mixed Gym, Ladies Only Areas
• Gold Box Café: hang out and refuel
• GoldBox Retail: kit yourself out in apparel with GoldBox
• MyZone app: World-Class fitness wearable device to track your progress, monitor your calorie burn and see a live feed of effort during your work out.
• Enjoy our modern locker rooms