Frequently Asked Questions

What should I expect for my first CrossFit workout?

Every class starts with a group warm up to get your body mobile and ready to workout. After the warm up there is a strength or skill portion of the class. The coach will go over all the movements of the skill and for the upcoming WOD (workout of the day) and make sure every athlete is moving correctly. The coach will also make sure each athlete has an appropriate weight load or scale for each movement. On “3-2-1 Go!”, the clock and workout begin! The reason behind group workouts is to push yourself and the athletes around you to a higher level of fitness all while encouraging their accomplishments. If you have more questions, please contact us!

Do I have to be in shape to CrossFit?

Absolutely not! CrossFit is for everyone no matter what your current fitness level is. Every movement and weight can be modified to a level that challenges your personal fitness level.

Yes the CrossFit community consists of competitive athletes, but they only make up about 5% of the population. The rest are members that are looking to improve their physical wellness and everyday lives through the programming and motivation CrossFit provides them. We have athletes ages range from 5 years old to 70 years old. CrossFit IS for everyone.

Why is CrossFit different?

There are ten recognized general physical skills, and they are all practiced regularly with CrossFit. You are as fit as your competency in each of these ten skills.

  1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – The ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

The coaches program the daily skill and WOD to vary movements. We use functional movements that you will find in every day life to build and increase the 10 areas of fitness above. Coaches monitor the group classes to make sure members are moving correctly and motivate them through their workouts.

The coaches will also give you nutrition and mobility advise to help with recovery. Food is the best medicine your body will receive and working on nutrition and mobility will help aide your recovery and ability to perform better as and athlete.

What will movements will we do at CrossFit?

CrossFit teaches 9 foundation movements. Adequate execution of these movements will translate into the other movements that we do as well. These movements are:

Air squat

Front squat

Overhead Squat


Push press

Push Jerk


Sumo Deadlift High Pull

Medicine Ball Clean

Each of these movements will be covered in the Fundamentals class. Other movements we do are:


Clean and Jerk

Push ups

Pull ups


Muscle Ups

Box Jumps



Jump roping


Static Holds

Kettle bell work

Rope Climbs

And Many others. All of these movements are modifiable or scalable to your level of fitness.