Frequently Asked Questions
Do I have to be in shape to take CrossFit classes?
CrossFit is a universally scalable strength and conditioning protocol. What does that mean for you? It means no matter your level of physical fitness, we are here to get you into shape. Our community is comprised of competitive athletes, former athletes, working professionals, stay-at-home parents, those that may never have set foot in a gym and even those of us with physical ailments. Allow us to get you into the best shape of your life.
Should I warm up and stretch before class?
We always have a warm up session before the Workout of the Day. But if you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!
Do I need prior experience to take classes?
Do you recommend training daily?
No. Maximum benefits of exercise are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend you get the right amount of rest and recovery so that you perform your best at every session you attend. The volume of training doesn’t reflect your fitness or progression. A proper balance of activity and recovery will yield the best results, prevent injury and backsliding from overtraining. Listen to your body and talk to a coach about the right training cycle for you. If you have specific goals or are using CrossFit as your conditioning program for sport, we can further discuss your training regimen, but rarely will we recommend training everyday.
What should I wear/bring to class?
Do I need prior experience to take classes?
No. Our Foundations classes get you the knowledge and skill base to safely transition you into our regular classes. The CrossFit philosophy and methodology is all about universal scalability, for the beginner to the most experienced athletes.
Do you recommend training daily?
No. Maximum benefits of exercise are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend you get the right amount of rest and recovery so that you perform your best at every session you attend. The volume of training doesn’t reflect your fitness or progression. A proper balance of activity and recovery will yield the best results, prevent injury and backsliding from overtraining. Listen to your body and talk to a coach about the right training cycle for you. If you have specific goals or are using CrossFit as your conditioning program for sport, we can further discuss your training regimen, but rarely will we recommend training everyday.
What should I wear/bring to class?
Wear comfortable workout clothes – gear that will allow you to move freely. For most, it’s a t-shirt and shorts, sweatpants or tights. Shoes are a matter of preference – running shoes, Chuck Taylors, cross-trainers, minimalist shoes are all acceptable – whatever you’re comfortable in to perform a wide variety of exercises! Bring water, a towel, and a positive attitude.
What makes CrossFit different from other gyms?
CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. They are designed to get you to be a generalist in fitness. We don’t have leg days, back- and bi- days, or cardio days. We believe in the body as a whole system, and strengthening it as a whole. We also give you basic education in diet and nutrition. We believe nutrition is the foundation of health and fitness: How we feed our bodies determines how quickly we achieve the results we want. You cannot exercise off a bad diet! So for you, that means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. It also means a healthy body, and a strong and lean physique. And of course, every workout is lead by a coach who is a leader, a facilitator, a teacher and your cheerleader.
What can I expect after my first CrossFit workout?
You will have met people that have the same fitness goals you do (perhaps people you didn’t expect to be CrossFitters), a better understanding of how classes are run and the method behind what we do. Of course, expect to have learned new things, maybe a little bit of soreness, and a desire to come back for more.
What should I expect at my first CrossFit workout?
What makes CrossFit different from other gyms?
CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. They are designed to get you to be a generalist in fitness. We don’t have leg days, back- and bi- days, or cardio days. We believe in the body as a whole system, and strengthening it as a whole. We also give you basic education in diet and nutrition. We believe nutrition is the foundation of health and fitness: How we feed our bodies determines how quickly we achieve the results we want. You cannot exercise off a bad diet! So for you, that means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. It also means a healthy body, and a strong and lean physique. And of course, every workout is lead by a coach who is a leader, a facilitator, a teacher and your cheerleader.
What can I expect after my first CrossFit workout?
You will have met people that have the same fitness goals you do (perhaps people you didn’t expect to be CrossFitters), a better understanding of how classes are run and the method behind what we do. Of course, expect to have learned new things, maybe a little bit of soreness, and a desire to come back for more.
What should I expect at my first CrossFit workout?
Our classes are in a group setting. We encourage our members to get to know one another and make newcomers feel at home. We foster a community of athletes who come together in pursuit of their best physical fitness, and you’ll see this firsthand when you’re warmly welcomed by people you’ve never met before. As for the class itself, you will be led though a group warm up in preparation for the Workout of the Day (WOD). These workouts vary greatly in duration but never in intensity. Throughout the process, your coaches will provide instruction and guidance, encouragement and push. On your first day, it may seem like everyone in the class is doing different workouts; in reality, every workout that we write can be and is tailored for each person based on their needs and skill level. Your coach will make sure you get the same attention on your first day and everyday after.
What are some of the exercises/movements we do?
What are some of the exercises/movements we do?
CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs.
They are:
Other movements/exercises include:
While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.
They are:
- Air Squat
- Front Squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Deadlift
- Sumo Deadlift High Pull
- Medicine Ball Clean
Other movements/exercises include:
- Pull Ups
- Push Ups
- Sit Ups
- Jump Rope
- Box Jumps
- Running/Sprinting
- Rowing
- Gymnastic Ring Work
- Dumbbell Work
- Kettlebell Swings
- Wall Balls
- Static Holds
- And various others
While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.
