Everything you wanted to know about Gate 14.
Gate 14 is an independent, class-based strength and conditioning gym in El Segundo.
Not CrossFit, not Hyrox, not Orangetheory.
Here's the full picture.
Last updated: April 2026About Gate 14
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Gate 14 is a class-based strength and conditioning gym in El Segundo, California. We run hour-long coached sessions built around a proprietary
system of 14 physical and mental benchmarks that members retest monthly. Our members call us "the anti-gym gym club."
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We borrow intensity from CrossFit, endurance from Hyrox, and programming discipline from serious training gyms — but we're none of them. Our
sessions are longer (a full hour), our class cap is 24, and we program for a proprietary benchmark system rather than a franchise WOD or a heart-rate
model. The culture is athletic and curious, without the competitive ego.
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Adults who want to train like athletes but don't want to be recruited into a competition lifestyle. High school and college athletes in the South
Bay building strength and speed. Runners, cyclists, surfers, and weekend racers who need a real strength engine. People who have bounced off Equinox,
F45, and CrossFit and want something more thoughtful.
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People who want to work out silently on their own — we're class-based. People who want a sauna-and-smoothie country-club experience. People who want
the CrossFit Games leaderboard life. If you want a locker-room spa, we're the wrong gym.
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Gate 14 is an independent, locally owned gym. We're not a franchise, not VC-backed, not part of a national chain. That's by design — it's why our
programming isn't locked to a corporate playbook.
Workouts & Classes
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Each session runs about 60 minutes. We start with a thoughtful warm-up, then brief the workout protocol. Workouts blend bodyweight movement,
dumbbell and barbell strength work, bike/ski/running conditioning, and tools like sleds, sandbags, and jump ropes. Skills are taught on an
individualized basis within the group — more like 1-on-1 training with a community around you.
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One full hour, every session. Longer than most boutique gyms and longer than most CrossFit WODs.
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We cap every class at 24. That means you get actual coaching, not crowd management.
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Most members train 3–5 days per week. The programming is designed so you can come every day without overtraining. We rotate focus between strength, conditioning, and skill days.
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Some days, yes. But the competition is always you vs. you. Members track progress against our 14 proprietary benchmarks — the scoreboard is your own
previous score, not the person next to you.
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A series of standardized tests of physical and mental attributes. Power, muscular endurance, VO2 max, grit, planning, and more.
Members retest 3 of the 14 at the end of each month and log results in the Gate 14 app. The benchmarks are how we know the programming is working.
Pricing & Memberships
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Our core memberships are $199/month for 8 classes or $259/month for unlimited access. Drop-ins are $35 per session. Open gym only is $79/month.
Three-month and yearly plans bring the daily cost under $10. We also offer 25% discounts for students, teachers, and family add-ons.
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Yes. Your first week of unlimited classes is free. Sign up in the app to start.
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Unlimited classes, monthly Gate 14 Benchmark tracking, the G14 app and social feed, discounted pricing on
Gate 14 events and outings, and a discounted price on open gym access. $259/month, no contract. -
Yes — $35 for one session, valid for up to 3 months from purchase. Good for travelers, out-of-town friends, or returning members testing the waters.
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Yes: 25% off for students and educators, 25% off for family member add-ons, and lower effective daily rates on 3-month and yearly plans. Email for discount enrollment.
Beginners
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Yes. Every movement is scalable, every class is coached, and we've started hundreds of complete beginners.
You won't be embarrassed and you won't be lost. -
No. Getting you in shape is the job. Show up and we'll scale the work to where you are today. The progression comes on its own.
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Athletic clothes you can move in, a water bottle, and cross-training or running shoes.
We have lockers, a water station, and towels on site. -
You can reach us anytime via our contact page or email. We aim to respond quickly—usually within one business day.
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We offer flexible pricing based on project type and complexity. After an initial conversation, we’ll provide a transparent quote with no hidden costs.
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Collaborative, honest, and straightforward. We're here to guide the process, bring ideas to the table, and keep things moving.
Equipment & Facility
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Rogue barbells, bumper plates, dumbbells from 5–100 lb, rig and racks, sleds, jump ropes, sandbags, an Echo Bike, Concept2 Ski Ergs, Aussie Fitness Pros Adjustable Resistance Runners, 50 feet of premium turf, plyo boxes, battle ropes, and a Theragun and foam rollers for recovery.
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Lockers, a water station, and towel service on site.
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Yes. After one introductory session with a coach, open gym is $79/month with key-code access 5am–10pm (excluding class times).
Existing class members can add open gym at a discounted rate. -
Open gym members get control of Spotify. During class, coaches run the sound.
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We offer flexible pricing based on project type and complexity. After an initial conversation, we’ll provide a transparent quote with no hidden costs.
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Collaborative, honest, and straightforward. We're here to guide the process, bring ideas to the table, and keep things moving.
Location & Getting Here
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130 E. Grand Ave, El Segundo, CA. One block east of Main Street in downtown El Segundo. Right where we should be… between the Dominos and Cold Stone.
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El Segundo, Manhattan Beach, Hermosa Beach, Redondo Beach, Torrance, Hawthorne, Westchester, Playa Del Rey, Marina Del Rey, Playa Vista, and LAX-area workers.
Most members drive under 15 minutes to reach us. -
Yes. A parking lot and street parking on Grand Ave and surrounding blocks is available and typically free during class hours.
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About 8 minutes. Many of our members work at companies near LAX, Continental Park, and the El Segundo tech corridor.
Training for Hyrox
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Yes. Hyrox-style modalities — sled pushes and pulls, wall balls, SkiErg, running intervals, farmer carries, burpee broad jumps, box-over-burpees,
lunges — are built into our weekly programming. We're not an official Hyrox partner gym, but our members compete regularly and perform.
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Yes. When Hyrox race season approaches, we offer focused training blocks that align with race standards — both for solo and doubles competitors.
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Gate 14 is the most complete Hyrox-style training environment in El Segundo and serves members traveling from Manhattan Beach, Redondo Beach, Hermosa Beach, Torrance, and Westchester.
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Yes. Many of our members compete in both Hyrox and DEKA. Our programming bridges strength, speed, endurance, and pacing. Which is what both events require.
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Yes, occasionally and typically aligned with upcoming competition windows.
We simulate a full 8-station format so members know what race day could potentially feel like. -
Collaborative, honest, and straightforward. We're here to guide the process, bring ideas to the table, and keep things moving.
Training for Local Races & Events
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You have time — the MB10K is October 3, 2026. A 12-week plan starting in mid-July gives most runners a strong race. Gate 14's conditioning sessions (SkiErg, runs, sled work, intervals) build the aerobic engine that 10K runners need, and our strength days prevent the hip and knee injuries most MB10K first-timers run into.
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Yes. We typically program many high cardiovascular and running modals during the mid-July timeframe.
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Yes. Half-marathon success comes down to aerobic capacity, run economy, and injury resilience — all three are direct outputs of Gate 14's programming. Pair our classes with 2–3 weekly runs and you'll show up to Venice in better shape than most registrants.
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The Pier to Pier is a scenic 6-mile round trip between the Hermosa Beach and Manhattan Beach piers. Most of the challenge is pace management, not raw distance.
Gate 14 members running it typically pair our 3 classes per week with two 4–6 mile outdoor runs on The Strand. -
Trail 5Ks are more strength-dominant than road 5Ks — single-leg stability, eccentric control on descents, and quick directional changes matter as much as aerobic capacity.
Gate 14's sled work, single-leg dumbbell work, and turf-based plyometrics translate directly to trail performance. -
Yes — from the dry-land side.
Open-water swimmers need posterior-chain strength, thoracic mobility, and aerobic durability.
We don't have a pool, but our programming complements pool work for competitive swimmers. -
Absolutely. First-timers usually need 8–10 weeks. Start with three Gate 14 classes per week plus two short outdoor runs. By week 8 you'll not only finish — you'll finish stronger than people who only ran to train.
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Yes. We run our own strength and endurance event, “The Gate 14”, and it has been called “The Toughest Workout Ever”.
Throughout the year we offer race-prep cohorts tied to the South Bay's biggest races. The Manhattan Beach 10K, the Fall Pier to Pier, and select Hyrox and DEKA competitions.
Student Athletes
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Yes. We work with athletes from Mira Costa High School (Manhattan Beach), Redondo Union High School, El Segundo High School, Westchester, Palos Verdes, Chadwick, and other South Bay programs. Our student-athlete programming builds strength, speed, power, and injury resilience
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Football, soccer, volleyball, basketball, baseball, softball, swim, track and field, water polo, lacrosse, and surf. The underlying athleticism… power, coordination, conditioning, durability is what every sport demands.
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Yes — 25% off any membership for students and educators. Email to enroll.
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This is when most student athletes see the biggest gains. Off-season work builds the strength and speed foundation that in-season practice can't.
We are a great structured and focused off-season block for any serious student athlete.
Logistics
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Class times post weekly in the Gate 14 app. Open gym members have 5am–10pm keycode access, excluding class hours.
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We don't offer childcare during classes at this time. Student-athlete programs (middle school and up) are available — ask us for details.
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Sometimes. Dogs have been known to hang — ask us before bringing yours.
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Start with a free week at gate14.net/promo, then download the Gate 14 app (iOS) to book your first class.