LET'S GET STARTED
First, what is your experience level?
READY TO TAKE YOUR FIRST STEP?
We know walking through the door is the hardest part. You take the first step and we’ll meet you where you are.
HOW DO WE HELP YOU REACH YOUR GOALS?
Scroll down to see our timeline to get you from today to the future healthier, happier you.
Day 1: You Take The First Step
Today is the day you take the first step. You schedule your Free Intro.DAY1
Day 2: Meet a Coach to Discuss Your Goals
Meet with one of our world-class coaches to discuss goals and programs, and try out a quick workout if you’d like!DAY2
Day 3: Begin Your On-Ramp
Starting with the basics of bodyweight movement and progressing through gymnastics and weightlifting techniques, we’ll teach you everything that we do and let you practice with some fun workouts.DAY3
Day 10: Congrats, Graduate!
You completed the On-Ramp program! Now you’ll discuss goals and next steps with your coaches and choose a membership option that works best for you.DAY4
Day 30: A Healthier, Happier You
You’ve been training consistently now for a month, and eating better as well. You’ve lost some weight, and your friends start to notice the results. Maybe it’s even the more confident way you carry yourself…DAY30
Day 45: Amazing YOU
Congratulations on doing great work and investing in your long-term fitness goals. It’s not easy, but you’re accomplishing a lot already, so keep the amazing effort (and good times) rolling.DAY45
Day 60: You Just CRUSHED Your First Goal!
By coming to class you’ve learned to do things you’ve never thought you could. When you first started, you picked out a major goal, something like getting a pull-up, losing 20 pounds, or running a mile non-stop. Now you’ve DONE IT, springboarding you toward your next big milestone and your ultimate potential!DAY60
FREQUENTLY ASKED QUESTIONS
What will my first time in your gym be like?
Your first time in, we want you to feel comfortable. One of our awesome coaches will give you a tour of the facilities, we’ll sit down with you and walk through your history with working out and your goals, and if you’d like we can show you a few basic movements and have you try out a CrossFit workout!
Why is your gym more expensive than other gyms?
We know you may have a lot of choices on where to workout. What’s best… A treadmill at home? The gym down the street that is $50/month? A CrossFit membership? We’d actually encourage you to ask a different question. What would you like from your fitness experience? Personalized attention? Trained, professional coaches? Accountability? Working out with a group of like-minded people who cheer on your success? If the answer to any of the above is “yes”, then we’d encourage you to check us out.
What’s your drop-in policy?
We love nothing more than having visitors from other CrossFit gyms come throw down with us!
If you are just passing through, we charge a drop in fee of $20 per day. If you’ll be here for a while, let’s chat about a short-term membership agreement.
Please plan on arriving 15 minutes before scheduled class time so we can provide you with a waiver to sign and introduce you to our facility. You can find our class schedule Here.
You may find that we do things a little differently than your “box back home.” We hope that you enjoy the change in scenery, clientele, maybe even music. If anything makes you uncomfortable, however, please don’t hesitate to let us know.
How often do you recommend I come to the gym?
If CrossFit is your sole training method, we recommend slowly (over the course of a month or two) building up to 4-5 days per week, depending on how you are recovering in between sessions.
If you are also incorporating a running, weightlifting, or other regimen to train for an event, 3 days of CrossFit per week will be sufficient to bolster your training.
What exactly is CrossFit?
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, and conditioning exercises (running, rowing, biking, etc). These are the core movements of life.
Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
… or just check out this video
What about nutrition?
In short, you can’t outwork a bad diet. You might make some short-term gains, but your long-term fitness and indeed your HEALTH is what is at stake with your nutrition plan.
From CrossFit’s founder, Greg Glassman:
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not bodyfat.
Pretty simple, huh? But hard in practice to be perfect. We’re not looking for perfection unless you’re planning on stepping on stage, but just in consistently making good choices. Eat more of the good stuff (whole foods that don’t come in packages), eat less of the bad stuff (sugar, processed foods).
All of our coaches are very well practiced, if not educated, in sound nutrition habits. Ask a coach for help in determining the nutrition strategy that works best for you — something you can stick with.
I’m not in very good shape… can I do CrossFit?
Yes. CrossFit is the program that will get you in shape. No matter what your current fitness level is, you can start CrossFit. As you become fitter, workouts will become more challenging. Every workout is designed to help you succeed, improve fitness and move you toward your goals.
I heard that CrossFitter’s use their own language, can you help me with the terms?
Sure! This is a great link that will help get you started – http://greatist.com/fitness/ultimate-guide-crossfit-lingo. Word of caution: No need to be intimidated by this… ☺ We’ll walk you through it all!
Can I do my own thing during class?
Sorry, no. During class times, having people do their own thing is distracting, and potentially disruptive if space or equipment would become limited.
Please feel free to follow your own programming during our Open Gym times (check out our Schedule page).
Do I need to reserve a spot or contact anyone?
If you’re dropping in from out of town, you can purchase a class online here.
If you’re an experienced CrossFitter and you’d like to join, you can check out our membership options here.
If you’re new to CrossFit and want to check it out, you can schedule a Free Intro session here, or email firstname.lastname@example.org to schedule some time to check out a class.