Frequently Asked Questions

WHAT HAPPENS AT A CROSSFIT GROUP?

We start with a small warmup challenge.  For instance, a few rowing intervals, or some mobility drills.  Easy stuff.  Then we move into skill development: one day, we’ll spend perfecting your squat; another, we’ll work on your split jerk; another, we’ll teach you to do a handstand (yes, you can.) The ‘meat and potatoes’ of the group, though, is the main WOD, or challenge.  You’ll start as a group; the resulting atmosphere is enthusiastic co-support.

DO I NEED TO HAVE SOME MINIMAL LEVEL OF FITNESS?

No! Just get started. Our workouts and exercises scale to any level – from broomsticks to barbells, we’ll tailor the workout to your ability.

I DO P90X / INSANITY / GROUP TRAINING AT A GLOBO GYM. ISN'T THAT THE SAME THING?

A lot of people use P90X to get ready for CrossFit. But the differences are huge: we don’t split the body up into its component parts, because the whole is far more than their sum. We use technical lifts, which require good coaching but also remove the ceiling effect that boredom creates through repeating the same program forever. We measure our progress objectively – am I faster today? Leaner? Stronger? better? – instead of just going until we feel like we’ve put in enough time.

IS IT WORTH IT?
We certainly would say so , but we are a bit biased. The only person who can truly tell you if it is worth it, is you. The only way you can objectively know is to show up and participate in a workout.
WHO HAS BENEFITED FROM CROSSFIT?
In short, everyone. This includes military special operations, military infantry, elite athletes, weekend warriors, office workers, soccer moms, Super dads and our grandparents. You do not need to be a high level athlete to benefit from the CrossFit training methodology, our system is scalable to allow any individual of any physical ability to get fit in a safe, fun environment.
THE TRAINING SESSIONS LOOK TOO HARD, IS CROSSFIT JUST FOR ELITE ATHLETES?

One of the great things about CrossFit is that the training can be “scaled” to suit everyone, regardless of their skill or fitness level. Scaling means that the same workout can be adjusted for different individuals by keeping the same format but substituting different exercises, changing the intensity, reducing or increasing the volume (number of reps or rounds), or changing the amount of rest.

DO I NEED TO BE IN SHAPE BEFORE I SHOW UP?
Absolutely not! All of our fitness levels here at CF 8404 is wide and varied. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort during each workout.
WHAT TYPE OF RESULTS CAN I EXPECT?

Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.

WHAT IF I DON'T HAVE TIME FOR THIS?
It is actually very common, due to the obligations of careers and family, you don’t have the time to become as fit as you might like. Here’s the good news: world class, age-group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skills or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is definitely not better!
WHAT TYPE OF EXERCISES DO YOU DO?

The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, Air-squats, pull-ups, jump, throw, row, swim, & run. No exercise machines here! We are the machines!

CAN I DO CROSSFIT IF I DON'T KNOW HOW TO DO OLYMPIC WEIGHTLIFTING? LIFTS LIKE THE CLEAN AND JERK AND THE SNATCH LOOK DANGEROUS?

CrossFit is for everyone, not just elite athletes that already know how to do Olympic lifting. We say that a lot because it is an important message. Olympic lifts are an important part of CrossFit because they are highly functional complex movements that produce a fantastic training effect. The lifts are safe providing that they are taught and learnt in a progressive and scaled manner, so that the technique is drilled and understood prior to adding any weight. For beginners we use broomsticks as a substitute for the bar, and only once correct form is consistently demonstrated do we start scaling the weight. This is an effective and safe way to learn O’lifting. If you have never done weightlifting before that is OK. We simply scale the CrossFit workout for you and substitute alternative exercises using broomsticks and dumbells.

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