EVERYTHING YOU NEED TO KNOW ABOUT CROSSFIT & US
What is a WOD?
A WOD or “Workout of the Day” is the scheduled workout for each particular day. Our Head Coach programs a specific workout for each day of the week, Monday through Saturday. All of our classes are one hour long and follow a similar structure including a warm-up, set of dynamic stretches, specific skill / strength work, and a metcon / workout.
How long is the average CrossFit Class?
All of our classes are one hour long and feature a warm-up, dynamic stretching, skill work, and a WOD to ensure you leave the gym with a complete and balanced workout. Each day our WOD (workout of the day) will be posted on Wodify. During the class, our coaches will review all of the WOD movements and components to ensure there are no questions about the exercises you’ll be working on that day. They will also recommend a variety of scaled alternatives to the day’s specific movements to help meet your current capabilities and push you to get stronger and faster as safely as possible.
Is CrossFit safe?
Safety is our main priority. We want to make sure you listen to your body and know how to handle equipment properly. It’s also why our CrossFit coaches are highly trained and go through regular training on CrossFit standards, movements and anatomy so that they are prepared to help you meet your fitness goals safely.
After I complete my free introduction class, what happens next?
You’ve completed the introduction class and are ready for more – congrats! Once you complete your free introduction class, you will enroll in our Elements class. This is a series of five - six classes where we teach you the basic movements of CrossFit. Included in this is a meeting with our nutritionist to help you set nutritional goals. From there, we offer a variety of packages to meet your needs. We also offer babysitting during certain classes and discounts for veterans, active military, couples, first responders and teachers. For more information, call us at 636.925.0722 or email us at email@example.com.
Do I already need to be in shape to start CrossFit?
You don’t have to be an athlete, a competitor or even a weekend exerciser to join! We specialize in making CrossFit accessible to everyone regardless of your current capabilities. Don’t believe us? Stop by and see for yourself.
Will I gain or lose weight?
Everyone’s body is different, as well as their exercise, eating habits and goals. While we can’t guarantee anything, we are certain you’ll increase lean muscle and cardio capacity. Our nutrition specialist and coaches will work with you and discuss your nutritional and fitness goals so that you are working towards those targets during every workout.
CrossFit has a lot of movements I can’t currently do. Can I still join?
Believe us, you aren’t the only one who can’t do a push-up or a pull-up. We all have to start somewhere. Our coaches will provide you with specific variations and progressions to help you work towards achieving those movements over time. Our mission is to help you focus on what you CAN do and then work together towards your goals.
My movements are limited by an injury, can you modify workouts?
We all have aches, pains and previous injuries that can limit what we do. By changing the range of motion, decreasing load and substituting alternative movements, we can customize the workout specifically for you. In addition, we’ll focus on strengthening the proper muscle groups and help you start to obtain the range of motion you’ll eventually need to progress. Our main message: we don’t expect anyone to come in and be an expert by executing all the movements flawlessly. We just require you to come in with a good attitude and a willingness to honor your body and what it can do every day.
I’m already in great shape. Do I still have to attend the Elements Class?
For sure! Strength isn’t a substitute for technique. In order for you to be your best and to stay healthy, it is essential that you learn how to move properly. This also allows our coaches to learn how you move, find out any issues you may have and help you with your fitness goals. If you have already taken a CrossFit basics course at another gym, you have the opportunity to test out of Elements. Just let us know during your free introduction class.
What can I expect after my first CrossFit workout?
You’ll smell success (sweat), that’s for sure. More importantly, you should leave your first class knowing you've accomplished something great. Take comfort in knowing you are now a part of a community of athletes who come from many different backgrounds and have a variety of skills. Our goal is to make sure you have a better understanding of how classes are run, why WODs are created a certain way and proper etiquette at the gym. It’s a fun and challenging learning experience that we all have taken part in.So - explore the road less traveled.
Oh, and one more minor detail…you’ll be a little sore. The best remedy is to keep coming back for more!