Frequently Asked Questions
I’m a beginner, is this really for me?
We are not looking for a particular type of person or athlete. You don’t even need to be in shape to start with us. We are only looking for those who are willing to learn and put in the work to reaching their goals or reaching past their goals. Our workouts are scalable to benefit anyone on any fitness level from grandparents to triathletes. We will ensure the weights and intensity are adjusted to suit your capabilities. Our members range from 16 to 65, from collegiate athletes to those that haven’t trained in a decade.
What type of exercise program is this; weightlifting, cardio, gymnastics, kettlebells?
CrossFit looks at every community in the fitness industry and takes the most beneficial and functional movements and incorporates them together into a unique fitness program. Our program is a comprehensive balance of several fitness concepts aimed at “forging elite fitness.” You won’t see bicep curls, leg presses, ellipticals or treadmills. You will see Olympic lifting, running/sprinting, basic gymnastics, kettlebells, jumping and throwing.
What exactly happens during a typical group session?
When you come in, a WOD or workout of the day will be written on the white board. We’ll take you through a warm-up then movement explanation, and ensure that you have no questions about the exercise you are going to do. Then, “3–2–1–GO!” You work with your heat to set the best time or set personal records. For the majority of days you can expect to complete the WOD in 20 minutes or less. Heats tend to last 30-40 minutes tops.
Is CrossFit safe?
Safety is imperative at our facility. Injuries from improper form or rhabdomyolysis from heavy volume workouts can occur. Because of this, our trainers are on the floor 100% of the time during the workout. Often, you’ll have 2 or more coaches in a class to give you the best Coach-to-Athlete ratio possible. It must also be mentioned that the functional movements found in CrossFit are completely safe post 1 Rep Max loads. This cannot be said for isolation movements found in body building performed in commercial gyms. Here are three articles on rhabdomyolysis. Killer Workouts CrossFit Induced Rhabdo Truth about Rhabdo
Will I gain or lose weight?
Either is possible. What is certain is your body will lean up and "look athletic". Muscle density is much higher than fat and takes up less space. This is why you could lose a pants size without dropping any pounds. This is called a body composition change. Depending on your fitness goals, we will work with you on your training program and nutrition to help you lose or gain weight properly.
Will I get bulky?
You won’t get bulky if you’re only doing CrossFit. However, by eliminating and reducing your body fat and building lean muscle, you’ll have a better defined body.
What are the CrossFit movements?
The majority of workouts are programmed from, but not limited to the following list: Back Squat, Ball Slam, Bench Press, Box Jumps, Burpees, Cleans, Deadlift, Dips, Dumbbell Moves, Front Squat, GHD (Glute-Ham Developer) for Back Extension/Sit-ups, Hand Stand Push-up, Jump Rope Skills, Kettle Bell Swing/Clean/Snatch, Knees-to-Elbows, Lunge, Medicine Ball Cleans, Muscle-ups, Overhead Squat, Press, Push Jerk, Push Press, Pull-up, Push-up, Rope Climb, Concept II Rowing Machine, Running/Sprinting and Mechanics, Sumo Deadlift High Pull, Sit-ups, Snatch, Squat, Thruster, and Wall Ball. You can explore these movements by clicking here.
I play a sport, will CrossFit affect my performance?
It will definitely affect your performance, but in a positive way. What often happens when you specialize in one type of activity is you become deficient in other types. CrossFit allows you to specialize in a broader range of activity and movement. It will increase your power production and your overall work capacity allowing you to play stronger for longer. The CrossFit method has proven well with professional athletes like UFC fighters BJ Penn and Matt Hughes, NHL Star Ethan Moreau, and NFL Player Lorenzo Neal. CrossFit is also the foundation for the strength and conditioning program for the Florida Marlins.
Do you offer open gym hours for experienced athletes or veteran CrossFitters?
Our gym hours are only for individual or group heats. Supervision by our trained staff is a requirement for anyone at any level. This is for everyone’s personal safety.
Do you offer discounts?
We consider our rates a discount. The average CrossFit gym charges $125 for 1-2 training sessions a week to $200 for unlimited training. We opened this gym because we love CrossFit and we love helping people. Our unlimited rate could be considered a discounted price for most CrossFit gyms. Don't believe us? Check out the affiliates page at CrossFit.com.
I want to sign up!
We appreciate your enthusiasm on taking your first steps to changing your life and pursuing fitness, however, we require everyone (Yes, even if you have been CrossFitting for 5 years…) to do an Introductory Session. This allows us to let you know about our program specifically, answer any questions/concerns you have about the program, and take you through a workout to ensure you want to do our program. To set up an appointment email us with your contact information.
I still have questions.
The best way to answer all of you questions completely and accurately or to get a better understanding of how we can help you, email us with your question(s) or set up an appointment to speak with us in person.
I’ve called many times and can’t seem to reach anyone.
We apologize but we don’t have a dedicated person to sit and answer the phone. The coaches are often busy working one-on-one with clients, coaching classes, or working out themselves. Email by far is the best way to reach us. If you do call, please leave a clear message with your contact information.