Frequently Asked Questions

CrossFit is “constantly varied, functional movements executed at high intensity”.

Constantly varied:  in CrossFit, our training is general.  We train for the unknown and the unknowable.  We train across a broad range of modalities (gymnastic/body weight movements, cardio, external load weights) in order to achieve total fitness.   Other than the occasional “benchmark” WOD, you will not see the same workout twice.   Each WOD (workout of the day) will work the full body, from core to extremity.  You will NOT see isolated movements- such as lateral raises, bicep curls, leg extensions – typical of a big business “globo” gym.

Functional movements – the movements we execute in CrossFit are natural; that is, they are variations on how your body was designed to move.  CrossFit movements areessential to maintaining quality of life.  We squat, stand, bend, lift, pull and push.  We train these movements in such a way as to maintain the body’s ability to perform them powerfully and efficiently, despite aging.

High intensity – in CrossFit, we strive to “move large loads, long distances, quickly”.  The goal is to maintain, during the WOD, the highest relative intensity you are able to give that day. As with any other types of physical demands, the amount you are willing to give equals the amount you should expect to get from a CrossFit workout.  Don’t forget:  duration of a typical CrossFit WOD is less than 12 minutes.

Q:  What is CrossFit?

A:  The true definition of CrossFit is fully functional and varied movements, performed at high intensity.  Although it is used to produce some of the absolute best athletes in the world, it also provides a wonderful training regimen for anybody looking to improve their overall health and well-being.

Q: What can I expect in a typical CrossFit session?

A:  Expect to learn something at each session.  Workouts are ALWAYS different.  They will typically last for an average of 10-20 minutes.  You will perform everything from box jumps and kettlebell swings, to pushups and squats, to more complex Olympic movements like the clean and jerk, and the snatch and Power movements like the dead lift, squats with loading and the occasional bench press

Q:  Will CrossFit help me lose weight?

A:  CrossFit will make you stronger, faster, more coordinated and balanced.  CrossFit can be used as part of a regimen to lose weight; however diet and lifestyle changes must also be incorporated to get the best results.  Simple “weight loss” is not our primary goal; instead, we focus on improving body composition by reducing body fat and increasing lean muscle mass.

Q:  You seem pretty confident about your results. Why don’t you guarantee them?

A: Each person’s results will be equal to their dedication and intensity of their efforts, and only YOU can guarantee those. We will do everything we can to help you. We have high expectations of our clients. We expect you to be at class at least 3 times a week. We expect that you give each workout everything you’ve got.

Q: Will I get big/ripped/bulky, or is CrossFit a bodybuilding regimen?

A: CrossFit is not a bodybuilding program. CrossFit training increases an athelete’s work capacity, and typically produces athletes with well defined musculature.  Bodybuilding is focused on muscle volume first and strength second, and uses machines to focus on specific muscles at a specific angle. Bodybuilding is not concerned with increasing speed or power, requires little to no coordination, and is focused primarily on show. CrossFit uses functional movements performed at high intensity to increase power. We train in the gym for real life.

Q:   What if I can’t do pull-ups/pushups/dips/squats/run/situps?

A:  Each and every one of our exercises is 100% scalable.  We will accommodate your fitness level, from couch potato to professional athlete, as well as work with injuries and physical limitations.

Q:  What if I’m older/injured/weak/sick/stiff/in pain/etc?

A:  Then you have something in common with most Americans, and we can help you fix that. We will first assess your fitness level, to better scale every workout for you. We will work with you to increase your range of motion. If you are under a doctor’s care for your pain/illness/injury, we ask that you provide a recommendation from them to participate in these activities.  Many times, chronic or recurring pain is greatly exacerbated by a pro-inflammatory diet and lack of flexibility. Our program will address both of those health issues and help get you back to a healthy state.

Q:  I’m an athlete and my sport requires strength in specific areas.  How do you program for that?

A:  Often times, it is an athlete’s focus on specific areas that serves as a detriment to general physical conditioning, and reduces overall athletic potential. CrossFit focuses on functional movements which, by definition, require muscles to be worked across multiple joints. CrossFit training complements your body’s design to produce results not achievable with typical training regimens.

Q:  You guys charge a lot per month!  What do I get for all that extra money?

A:  You receive the individual attention of a personal trainer at a fraction of the cost. You receive individualized instruction, in a small, supportive group setting, and plenty of encouragement.  You receive specific training in a full range of physical movements, from situps and pushups, to Olympic lifts and running style.  You receive high expectations of attendance, giving it your all, and maintaining a positive attitude.  We do not tolerate egos at this gym, and we celebrate every first, from full-body pushups, to running 400 meters, to your first pull up.


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