How do I get started?

How long does it take to complete fundamentals?

Fundamentals usually take 4-5 days to complete. During fundamentals, you will work with a coach one-on-one for 40 minutes and will end each class with a short workout.

Can I try your program for free?

Yes. To schedule your free trial class, all you need to do is call or email us. We will then schedule you for your free trial.

Why do I need to complete fundamentals before having full access?

The first reason fundamentals have to be completed is to ensure your safety. Secondly, we want to ensure that you have good movement patterns and understand each movements. This will translate into having a better experience while training at our Downey facility. Lastly, by completing fundamentals, you will have the opportunity to work one-on-one with one of our coaches. This will allow the coach to learn about your strengths and weakness and more importantly of any special accommodations we need to make to ensure you have a great training experience.

What is the difference between CrossFit Pledge and a traditional gym?

Unlike traditional gyms where you waste valuable time waiting on equipment or have to deal with outrageous prices for personal trainers, you will not have to deal with those issues here. At our Downey training facility, you will always have access to equipment during the WOD (workout of the day), and you will find that our staff will provide individual workouts to reach your individual goals at no additional cost. Due to our programing, experience, and equipment, you will have an effective workout all within an hour’s time every single time. Our mission is to train you not to waste your time. More importantly, you will always have the support and experience of our coaches who will go above and beyond to help you reach your goals.

How long does it take to get in shape?

Because we all have a different idea of what “in shape” means, it is hard to give a clear answer. However, on average, the majority of individuals start seeing improvement within 3 weeks of consistent training and results start to become visible after 4-6 weeks of consistent training. Simply put, the more committed you are to the program and your nutrition, the quicker you will notice results.

Do you offer nutritional programming?

Yes and more. We will guide you and teach you how to eat healthier and answer any questions you may have. We will teach you all the basics on nutrition and give you materials that will further increase your understanding on nutrition. Additionally, we will give you examples on how you should be eating to achieve your individual goal. Lastly, we have an in-house chef who makes our members’ lives a lot easier by preparing their meals.

Will I get bulky if I do CrossFit?

No. CrossFit will not make you bulky. If it were that easy, there would be thousands of fit-bulky individuals walking around. What CrossFit will help you do, however, is add lean muscle and burn unwanted fat. If the goal is to gain weight, we will help you achieve it by teaching you how to eat in order to gain muscle. If the goal is to lose fat, we will also help you by educating you on what foods to avoid.

What’s the best way to get rid of belly fat?

Though it is practically impossible to target fat loss, the best way to reduce your body fat is through clean eating and consistent exercise. However, this can not just be done once or a couple times in isolation. Clean eating and exercising must become a lifestyle.

How often should I come to class?

So that you can get the most out of your training, we recommend that you train a minimum of 4 days a week. Most of our family members, however, train 5-6 days per week.

Can I workout in the morning and in the evening?

Yes, you can workout more than once a day. However, this is recommend more for individuals who have at least 6-12 months of training experience. We also recommend that individuals who want to workout twice a day set specific goals so that their training sessions are tailored towards their goals. The more specific your goals are, the easier it is for our staff to program for your specific goal.

What’s the best type of carbs?

Vegetables and fruit are some of the best carbohydrates you can eat because they are packed with vitamins and minerals. When it comes to muscle building, however, oatmeal, sweet potatoes, and brown rice are highly recommend.

How do I stay consistent?

We have found the best way to stay consistent is to set a goals. These goals can be anything from doing your first mud run, losing weight for a wedding, or preparing for a competition.

I’m having trouble with a certain movement. How can I improve?

One of the best ways to get better at certain movements or lifts is to practice more. Taking advantage of our open gym hours (times when the gym is open, but there are no CrossFit classes) would be a great time for you to practice the movement. Another way to improve is by working privately with one of our coaches.