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No CrossFit Experience?
We’ll get you going fast! With the CrossFit On-Ramp Program you receive: 4 personal coaching session and access to our private Facebook group for coach and community support.
Personal Coaching Sessions
Our CrossFit Coaches teach you the 9 fundamental movements of CrossFit, CrossFit methodology & how to scale the movements (ex. pull ups to ring rows).
| Class 1: Intro to CrossFit, Squat series + your first CrossFit workout! |
| Class 2: Intro to Rowing, deadlifts & pressing, scaling + workout |
| Class 3: Intro Power from hips, Intro to Olympic Lifting + workout |
| Class 4: Olympic Lifting + workout |
| Class 5: Intro to Gymnastics/Bodyweight movements + workout |
CrossFit FAQs
Do you have to be in shape to start CrossFit
No. CrossFit is an all inclusive fitness program meaning ANYONE can use CrossFit as a means to get in shape regardless of what they are currently doing even if they are doing nothing.
What if I have a medial condition or injury?
Like any exercise program consult with your doctor first BEFORE starting CrossFit. We also ask that you disclose any medical conditions including injuries, to your coach BEFORE the workout even if it was from a long time ago. This will help us scale the workout appropriately for you.
How old do you have to be to start CrossFit?
12
How many people are in each class?
On average 6-12 people (currently). 9:15a, 4:30p, & Saturdays are our busiest classes.
How many times a week should I do CrossFit?
For optimal results 4x per week. The workouts change everyday, each day with a different focus to allow the muscles used the previous day time to recover. As always, listen to your body.
Do I have to do classes? Or can I workout at anytime?
Yes, but you must:
- show proficiency with all movements
- have an unlimited membership
- have an off peak membership
What type of foods should I eat while doing CrossFit?
This can vary from person to person. Do whatever feels right for your body. This may change as you progress with your workouts. Here are some recommendations based on experience:
Beginner (0-6 month of regular workouts)
- Eat something light like a banana or a smoothie 45-60 minutes prior to working out.
- Eat a meal 30 minutes – 2 hours after the workout. The meal should consist of protein, carbohydrates, veggies, and healthy fats.
- Drink lots of water 3 hours-30 minutes before the workout, during the workout, and after your workout throughout the remainder of the day.
Intermediate (6 months-12 months of regular workouts)
- Protein shake after the workout
- If you workout at 5am or 6am have an 8oz glass of water prior to working out.
- If you workout during the day or evening eat your biggest meal AFTER your workout.
- Limit your carbohydrate intake to early and mid day. Taper as the day goes on.
- Have protein with every meal.
- Keep a water bottle with you at all times and drink water throughout the day.
Advanced (12 month or more of regular workouts)
- Workout fasted for optimal fat burn and increased growth hormone release
- Limit carbohydrate intake to post workout meal
- Eat mostly Paleo to stimulate ketosis (fat as fuel). Paleo (lean meats, fish, veggies, some fruit, tree nuts [not peanuts] and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn)
- Drink plenty of water
What supplements should I take?
Good staples are multi-vitamin, protein, fish oil and depending on your strength goals-creatine.
Is there a family discount?
Yes, we offer a 10% discount for all members of the same household with valid drivers license or I.D. showing the same residence.
Do you offer a military, first responder discount?
Yes, 10%. Thank you!
Super knowledgeable coaching!
It's for all ages and athletic abilities" ~ Gina Kocen
Super knowledgeable coaching!
It's for all ages and athletic abilities" ~ Gina Kocen