Strength & Conditioning in El Segundo
The toughest workout of your life. Repeat. Ad infinitum.
Track your growth with our proprietary benchmark system.
Protocols inspired by books, music, and art, from Black Flag to James Baldwin–and everything in between.
Find a Fitness Routine that Works for You
Welcome to Interval Week, an exciting strength and conditioning program designed specifically for beginners who are eager to kickstart their fitness journey.
Challenge yourself and embrace the power of Load Week. Unlock your full potential, surpass limitations, and experience the incredible benefits of intermediate strength and conditioning training.
Gate 14 was founded by people just like you who never felt at home in impersonal, cookie-cutter facilities. So we built our own.
There are no gimmicks. There are no influencers. We see health and fitness as a daily practice that marries body to mind. We are inspired by art, books, and music, and see movement as a way to explore and deepen our relationship to our life in- and outside the gym.
Starting a new workout routine can be overwhelming. At Gate 14, you'll join a down-to-earth, growth-oriented community who want more out of life–just like you.
Do I have to be fit to join?
No! The idea that you need to "get in shape" before you start your practice here at Gate 14 is a myth. No matter what your fitness level, the individualized attention you will get from your trainers will ensure that you progress at your own pace within the encouraging group setting. We've worked with every level of athlete, from novice to has-been to professional, and pride ourselves at removing the barriers to beginning for everyone with a pulse and will to grow.
What sets you apart from other gyms?
This is not a "gym." These are not "workouts." We see this space as a place to engage in daily physical practice. Like yoga or martial arts, there is no perfection, only a dedication to growth. We live by Irish playwright Samuel Beckett's famed suggestion to "fail better," and take our inspiration from authors, musicians, philosophers, chefs, artists, photographers, and other iconoclasts. The pursuit is to understand ourselves and the rest of the world better through our movement inside the gym––all while becoming the strongest, most fit version of ourselves yet.
How often do you recommend coming to workout classes?
We program our sessions for G14s to attend 4-6 times a week, depending on your level of fitness. Some people can find 3 classes a week a good way to ramp into our protocols. That said, we program organically to make sure our work is spread over all modalities and body parts. Your coaches use the same protocols that you do and pursue the same daily practice we suggest for all athletes.
What can I expect during a typical Gate 14 workout?
Each Gate 14 workout will take about an hour to complete. We'll start with a thoughtful warm-up to get the body and brain primed for work. We'll break for protocol briefing and discuss both form and content of the workout ahead. Workouts tend to consist of body weight, dumbbell, barbell strength work, bike, ski, and running cardiovascular work, and other auxiliary tools like sleds, sandbags, box jumps, and jump ropes. Skills are taught and acquired on an individualized basis. You will be fully attended to during your group session, and will still get the benefit of a community of like-minded individuals each pursuing the workout to their own capacity.
Do I have to stop eating my favorite foods to be healthy?
We have regular diet seminars and work closely with our clients to help them maximize the benefits of our workouts with thoughtful approaches to their food. Like your physical journey, fueling your workout is a work in progress that we never take for granted.
How are you different than CrossFit?
There are myriad paths to your peak performance, and CrossFit works great for some. Our athletes tend to appreciate our longer daily workouts, proprietary system of Gate 14 Benchmarks, and the unique way we integrate art, music, and culture with our protocols. While we share many movements with CrossFit, our modular individualized programming allows the goals of each G14 to be met more comprehensively within the group setting. We want to be able to lift heavy just as much as we want to run an ultramarathon. Our approach prepares you for any and everything the world can throw at you.