Frequently Asked Questions

Our coaches provide answers to our most commonly asked questions.

Do I have to be in shape to start CrossFit?

NO!!! Absolutely not! In fact, the “worse” shape you are in, the better results you will see. Our trainers and coaches LOVE working with someone from the very start of their fitness journey. It allows us to instill good habits early on, and avoid having to “re-train” poor technique you may have learned somewhere else. CrossFit workouts are scalable, which means every movement, every rep scheme, and every weight can and will be modified to keep the intensity high, based on your CURRENT level of fitness. Here is an example of how our coaches will scale a workout for you in a real life class setting.

Workout of the Day (WOD):

  • 15 minute AMRAP (As many rounds as possible)
  • 5 Snatches (115/85lbs)
  • 10 Push ups
  • 15 Pull ups
  • Run 400 meters

Now here is the SCALED version after the coach has spoken with you and knows what you are CURRENTLY capable of:

  • 15 minute AMRAP
  • 5 Kettle bell swings (at whichever weight allows good form)
  • 10 push ups on your knees or box push ups
  • 15 Supine Ring rows
  • Run 400m or row 400m (rowing allows low impact while still building cardio capacity)

It is OUR job to ensure that you get a great workout NO MATTER what shape you are in! Even if that shape is round. 😉

What if I have a preexisting injury?

If you have a preexisting injury or medical condition TELL YOUR COACH BEFORE CLASS. Once the coaches get to know you, they will be like your personal trainer and always keep your specific concern in mind during the workout. Depending on the severity or how recent the injury was, we will modify accordingly. Can’t run due to plantar fascitis? No problem, you can row. Fused vertebrae in your L4-L5? We will modify the weight for deadlifts constantly remind you to activate your lower abs while coming off the ground from a burpee. Shoulder pain? Our coaches will give you rotator cuff exercises to do with an exercise band every day before class to make sure the shoulder is warmed up properly on any overhead or hanging movement.

Don’t let injury stop you. In most cases people get stronger and they stop feeling the pain from the injury due to their new increased muscle tone and bone density. Your tendons and ligaments surrounding all of your joints will also become stronger. This coupled with fat loss is a win win for your body!

How many people are in each class?

On average 6-12 people (currently). 9:15a, 4:30p, & Saturdays are our busiest classes.

Can I still keep my regular gym membership?

Absolutely. Start with our 3x/ week membership and supplement what you are currently doing.

Can I use your gym to do my own workouts, not CrossFit classes?

I’m so sorry. We do have this option once you have been with us for at least 6 months and attend class regularly with an Unlimited membership.

What type of foods should I eat while doing CrossFit?

Many people have found success on a Paleo type diet where your body uses fat for energy rather than carbohydrates.

What supplements should I take?

Good staples are multi-vitamin, protein, fish oil and depending on your strength goals-creatine.

The Fit 5: Smart CrossFit Training

Fitness expert Mike Simone answers 5 questions about safely starting out with CrossFit training in this article for Onnit Academy