Your Questions Answered
Frequently Asked Questions

HOW DO CLASSES WORK?

A coach will take the entire class through a solid group warm up, extensive skill review/technique practice, and then the workout of the day (WOD). The entire class works together (simultaneously) and starts the workout at the same time.

WHEN ARE CLASSES?

Classes are available throughout the day!

Group Class Schedule

HOW LONG ARE CLASSES?

All classes are scheduled for one hour. Actual workout times vary, but the warm up, technique work and workout included last one hour.

IF I CAN’T DO A PULL UP (OR OTHER MOVEMENT) HOW CAN I DO THESE WORKOUTS?

Scaling. We specialize in modifying workouts to fit each individual’s needs. You will learn about movements/scaling throughout the Prep Course. In group classes, coaches are always present to give direction and advice on how to make the workout a perfect fit for you and your goals.

HOW MUCH DOES IT COST?

Take a look at our memberships and pricing…

Membership Pricing

HOW DO I GET STARTED?

To get started…

Get Started

HOW BIG ARE THE CLASSES?

The number of people in each class varies depending on the day and class time, ranging from 5-12. We constantly monitor class sizes and have a limit of 14 per class.

ARE THERE CLASS TIMES WITH MORE COMPETITIVE, EXPERIENCED INDIVIDUALS?

Yes. We have three special CrossFit Sport classes a week for individuals that are looking for competitive CrossFit training. (Monday & Wednesday at 7:00PM and Sat at 10:00AM)

WHEN I AM A MEMBER, DO I SIGN UP FOR CLASSES?

Yes, we ask all members to sign up for classes so that we know how many to expect for each class. This helps us prepare for each class and staff accordingly.

CAN I TRY OUT A GROUP CLASS?

Yes. Try out a class on the 1st or 3rd Thursday of any month!

WHEN YOU ARE A MEMBER CAN YOU COME IN WHENEVER YOU WANT?

You can come to whatever class time you would like, but we only allow members to workout during class times once they complete the Prep Course. This is the culture and purpose of our gym, to safely and actively coach you through classes.

I HAVE AN INJURY OR AM UNABLE TO DO CERTAIN MOVEMENTS. CAN I STILL PARTICIPATE?

Most likely, yes. We are experts at scaling and modifying workouts to fit the needs of each individual. During the Prep Course we can discuss any individual needs and questions.

IS IT ALL YOUNG, ACTIVE PEOPLE IN CLASSES? AM I TOO OLD OR OUT OF SHAPE FOR THIS?

Our class attendance covers a wide range of age, fitness levels, strength, and gender. The only requirement is you must be 13 years of age to participate.

The beauty of CrossFit is that everyone will reach their individual capacity regardless of their age or fitness level. Everyone, from coaches to fellow members, wants you to succeed.

DO I NEED TO TRAIN TO PREPARE FOR THIS?

Absolutely not. The best way to get ready for CrossFit is to do it! Our required Prep Course is a great way to get going. As you learn about technique and movements, you will also enjoy a short workout.

DO YOU HAVE CHILDCARE AVAILABLE DURING CLASSES?

Yes, we have childcare available three weeknights a week.

WHAT IF I TRAVEL A LOT? I DON’T WANT TO MISS OUT?

When traveling you are usually able to “drop in” at other CrossFit facilities. Every gym is ran differently, but usually checking out their website and/or emailing them will give you the information you need to still get a workout in while you are out of town. You can always put your membership on ‘hold’ at 5280 (minimum 2 weeks).

ARE YOU RELATED TO OTHER GYMS IN THE AREA?

No. All CrossFit gyms are affiliates, not franchises. Everything we do, our values, how people start up, how classes run, etc. is all determined by us. Every gym is unique.

WHAT SHOULD I BRING/WEAR TO CLASS?

You can essentially wear whatever you’d like. If you’re new, don’t feel that you have to ‘gear up’ to start CrossFit. Wear comfortable workout clothes and athletic shoes. You can always add more specialized gear later.

Shoes: Footwear is important. You’ll want to wear shoes that have a flat sole. Running shoes tend to have soft soles that lift your heels off the ground. This is not ideal for lifting weights, or squatting.

Athletic Pants/Shorts/Top: Be sure and wear comfortable clothing with stretch to it so you are able to do movements without being restricted by your clothing.

Water: Be sure to hydrate prior to coming to the box. Regardless of the workout, you will get thirsty. We have water bottles for sale, in case you forget your water. But most of our members bring a 2 liter sized bottle of water to class.

What NOT to wear: CrossFit gyms are not are not luxury gyms (though we think we have a pretty sweet gym). Jewelry is also not recommended. Barbells and jewelry usually don’t mix well.

We love Rogue Fitness for all of our gear and clothing!

WHAT IF I DON’T HAVE ENOUGH TIME FOR THIS?

It is a common sentiment to feel, due to the obligations of career, family, and life in general, you don’t have the time to become fit. Here’s the good news: strength and conditioning is obtainable through an hour a day 3-5 days per week.

“High intensity exercise yields results that differ in kind from moderate-intensity efforts, not just in degree (but in physical results). In a peer-reviewed study in which one group exercised at moderate intensity for 45 minutes on a stationary bike and the other group did high-intensity intervals for 20 minutes and burned the same number of calories, the high-intensity group lost nine times the fat.” – J.C. Herz, Time Magazine

WHAT IS THE SCIENCE BEHIND CROSSFIT?

  • A 2013 CrossFit study published in the Journal of Strength and Conditioning Research of 23 men and 20 women found improvements across all levels of fitness, including body composition (fat percentage) and VO2 max (a measure of cardiovascular fitness). As is the case with other high intensity power training programs, CrossFit not only helps individuals improve their aerobic fitness, but also burns a substantial number of calories (approximately 12.3 calories per minute for women) in the process, says trainer Mark Nutting.
  • Researchers at Ohio State University assigned 54 healthy participants to a five-day per week CrossFit-based exercise program that lasted ten weeks. The 43 participants that completed the program saw incredible improvements in measures of aerobic fitness and body composition. Maximum aerobic capacity grew by 13.6% for men and 11.8% for women. At the same time, male participants’ body fat decreased from 22.2% to 18% and female participants’ fell from 26.6% to 23.2%. Both men and women also enjoyed significant increases in lean muscle mass. What’s more, the improvements in aerobic fitness and body composition were significant when broken down across participants’ initial fitness levels. In other words, people of all shapes and sizes saw tremendous physical improvements.

I LIKE TO DO MY OWN THING, I’M NOT SURE ABOUT WORKING OUT IN A GROUP.

CrossFitters work out as a class, but few are doing exactly the same workout. Whether it’s the amount of weight lifted, the kind of movement performed (plank pushups vs. from the knee, strict pullups vs. assisted, etc.) or the pace of workout, each athlete does what he or she is capable of.

I’M A WOMAN, WILL CROSSFIT MAKE ME BULKY?

The short answer is – No.

Working out hard won’t make you bulk like a body builder. Women will not get big bulky muscles because they just plain don’t have the hormones to build them. CrossFit is designed to include constantly varied, functional movements, performed at high intensity in order to increase your overall fitness and health.

Watch this fantastic video we posted to our blog about Beauty in Strength.

Myths about women and working out:

  • Muscles don’t get leaner… you do!
  • There is no such thing as “firming & toning”. There is only stronger and weaker.
  • The vast majority of women cannot get large, masculine muscles from weight training.  If it were that easy, more women would have them!
  • Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
  • Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned).
  • You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.

Source: Lies in the Gym

WHY IS CROSSFIT MORE EXPENSIVE THAN A GLOBO GYM MEMBERSHIP?

Because places like Planet Fitness are not actually designed to accommodate the number of people who enroll as members. For instance, the gym used as an example in the recent NPR Planet Money podcast (12/17/14) episode had about 6,000 members, and yet the facility itself could only accommodate about 300 people at a time. If all the members who signed up actually went, franchises like Planet Fitness would have to charge far more than $10 a month…