New to CrossFit?
We want to make sure that we provide you with all the tools necessary for you to be successful at our gym while creating a comfortable learning environment. Foundations is designed to be a gradual progression for any member, regardless of ability, to be able to transition into the more intense group sessions.
This course is also designed to help you to stick with your goals. All new members to CrossFit are required to attend this course to learn the basic CrossFit exercises, principles, and technique. This class will take you through a warm-up/stretch, coaching of various exercises and technical lifts, and WOD (Workout of the Day).
$150 for 3 sessions. Because what we do changes drastically from day to day, we ask for an initial 3 month commitment after foundations should you decide to join. This allows time for athletes to truly experience what CrossFit has to offer. If you decide after foundations, that CrossFit is not for you, our open gym membership or personal training through Momentum Athletics may for better suited.
ARE ALL CROSSFIT GYMS THE SAME?
No they are not. Each gym is owned and operated by different individuals and as such it naturally takes on a unique feel based on the character and personalities of the coaching staff, owners and clientele. This is what people have characterized at the CrossFit “community”. It is important to go to a gym that spends time teaching and breaking down complex movements in a way that teaches people to move safely and efficiently. You will also gravitate toward certain personalities, so go to a gym where you like the vibe.
DO I NEED TO BRING ANYTHING SPECIAL FOR MY FIRST WORKOUT?
Nope. Just show up with a good attitude, and the desire to sweat and work hard – we’ll provide the rest!
WHY DOES IT SEEM SO EXPENSIVE?
We are not your typical on-your-own by yourself, lift some weights and go home gym experience. Our training is based on a high-performance, small-group personalized environment. Every hour-long class is led by an experienced and knowledgable trainer who is there to guide, motivate and push you to a new level of fitness. We will teach you the skills, habits, and nutritional knowledge you will need to achieve incredible results and sustain a long-term fitness lifestyle.
THIS LOOKS HARD – IS CROSSFIT A GOOD FIT FOR ME?
CrossFit is for everyone – kids, seniors, professional athletes, moms, business professionals – you name it! It doesn’t matter what your current fitness level is – we scale every workout to match your current abilities and increase load as your fitness progresses.
I DON'T WANT TO GET TOO BULKY – WILL CROSSFIT ADD TOO MUCH MUSCLE?
Not to worry, CrossFit will increase lean body mass, but not to the degree most people think. Since CrossFit is a core strength and conditioning program and not a bodybuilding program, your results will be a leaner, more toned version of yourself.
WHAT DO ALL OF THE ACRONYMS AND NUMBERS MEAN?
The “W.O.D.” is the “Workout Of the Day”. There are various types of WOD’s that will come up. They will combine elements of cardio, weightlifting, plyometrics and gymnastics.
“MetCon” is short for Metabolic Conditioning. These are typical conditioning workouts done at high intensity in either an interval time-based format or a sequence of movements executed for “rounds”. You may be asked to do a workout “For Time” or for “Rounds”.
Other variations include an “AMRAP” (As Many Rounds As Possible) workout in a pre-set time frame. An AMRAP workout is doing a sequence of movements repeatedly in a particular time domain.
HOW OFTEN SHOULD I CROSSFIT?
The short answer is as often as you can. But to be honest the answer to this question depends on a few key things. Typically we recommend you CrossFit between 3 and 6 days a week depending on your fitness level, recovery time, goals and normal activity level. Everyone is different. A great model is the 3 days on and 1 day off approach where every 3 training days you take 1 full-rest day. In the beginning you will often be too sore to CrossFit everyday and in that case please listen to your body!
I HAVE PREVIOUS INJURIES/LIMITATIONS, CAN I STILL CROSSFIT?
Absolutely! CrossFit by definition is universally scalable, meaning all of our workouts and movements can be modified–or “scaled”–to meet your individual needs. Please inform your trainer and work around the injury, protect your mobility and avoid any painful movements. We can work with you to get you fit with most any limitation you may have.
WILL I GET INJURED?
Just like any other activity based sport, injuries sometimes happen but we do everything we can to properly mitigate them. We always coach our athletes on proper movement before we ask them move any type of weight, and we always scale workouts to appropriate levels. CrossFit takes on the nature of a sport and so there is inherent risk, but we can effectively train you without injuring you and we encourage our clients to listen to their bodies. We can promise you that it is much safer than living a sedentary lifestyle…that is for sure!