Question 1

What should I wear and bring on my first day?

Comfortable, breathable clothes. It gets hot in the gym in the summer and cold in the winter, so dress appropriately. Wear gym shoes that you’re able to comfortably run in as well as weightlift in. Bring a water bottle to keep hydrated while you workout; we have a water jug for you to refill it. We recommend eating 20-30g each of protein and carbohydrate within 20-30 minutes of completing your workout (ie: a protein shake with a banana, turkey sandwich, or 2 hardboiled eggs with an apple).

Question 2

What can I expect from my first workout?

Expect to work hard and be pushed beyond the point you’d normally push yourself — that’s what we’re here for. Come ready to learn new movements and terms from the CrossFit language. In our Foundations Classes, you’ll be surrounded by others new to CrossFit as well. A Coach will be there the entire hour, from warm-up to cool-down and will help you through the technique of the movements and will be sure you’re moving properly. Don’t expect yourself to perfectly execute a workout or a new lift. As athletes, we’re all continuously evolving and setting new goals for ourselves, regardless of our current level of fitness.

Question 3

Do I have to be in shape to do CrossFit?

NO! CrossFit, by design, is universally and infinitely scalable. As coaches, we’re focused on teaching you the fundamental movements of CrossFit right off the bat. If you have no fitness background, training with a certified coach is more beneficial as it mitigates the risk for improper form, which can lead to injury. Most people are unable to perform a WOD (workout of the day) as prescribed on their first day. Your coach will carefully watch your form and fitness before increasing the load or intensity. There is a modification for every movement and lift performed to preserve the intended stimulus of the original workout. We will teach you how to safely and effectively scale any movement or weight to your individual abilities.


Will I get bulky doing CrossFit?

In short: no. The consistent CrossFitter will quickly see gains in their lean mass and loss of body fat%. We recommend training CrossFit 3 days in a row, followed by 1 day of rest. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar, keeping intake at levels that will support exercise but not body fat. We train for function, not physique; we want our strength to be useful.


Question 4