Where are you located?
1404 Skyline Road. We are in view of I-80 at the end of 15th Street in the old Skyline Skate Building.
What is the cost?
The cost is $100 per month (15% Discount for Full-Time students and additional family members using the same account). Our membership is unlimited meaning you can attend as many classes as you’d like, at any class time.
Can I drop in anytime for a class?
Due to the nature of the classes, we do not usually allow drop ins unless you have had prior CrossFit experience. You are more than welcome to drop by to watch a class anytime or to attend a Friday class with prior notification. If Friday does not work for you, we encourage you to contact us so we can accommodate you and your schedule.
What if I'm not very fit? Can I still do this?
Absolutely! It doesn’t matter how fit you are when you start, we all start somewhere. We can modify and/or scale the workout to your level. We will meet you where you are not the other way around. EVERY workout is tailored to you and your needs.
Seriously. I'm really out of shape and terrified.
You’ll be fine. Everyone has to have a first day and start from somewhere. There are people who were fatter, weaker, older, younger, less coordinated and more out of shape before beginning CrossFit and now they’re in great shape.
Do I need to bring anything special to class?
Just bring yourself, a can-do attitude, and basic work-out clothes. We will have everything else you need.
What if I have knee problems/back problems/an old injury?
We are not doctors. We highly recommend you see yours and discuss your fitness plans if you have concerns. But we do find that many people have successfully used CrossFit to rehabilitate minor injuries, strengthen weak points and find ways to use their bodies to its fullest capacity and potential. Because people continue to move, work, and play in the real world regardless of injury history, we believe the best route to long-term health is to learn perfect form on functional movements, and to slowly build strength in those movements, rather than avoid them altogether. We will be with you to help you modify and scale where and when needed. Please consult your physician before starting this or any other exercise program.
What are CrossFit 101 Classes and why do I have to take them?
CrossFit 101 Classes consist of two 1 hour private/semi-private classes and are mandatory for all people new to CrossFit. (Community work-outs may be attended but not in lieu of CrossFit 101.) These classes must be completed before joining regularly scheduled group classes to ensure your safety and the safety of the group. The purpose of the series is to facilitate familiarization of the CrossFit exercises and movements, teach gym etiquette, rules and expectations and to provide an on-ramp to the more intense group setting. If you would like more time with a trainer before jumping into the classes you may sign up for additional one-on-one time, too.
I'm already really fit/ Do I still have to take the CrossFit 101 Classes?
Yes and No. Although you may be fit, CrossFit is different than most fitness programs. We would like to get to know you and have you get to know us before starting. If you have had prior CrossFit experience you must demonstrate to us that you know and understand how to perform the movements correctly and safely. We will give you a short "quiz" of movements that you must pass by demonstrating your competency. You will use a PVC so this is not a test of strength, just knowledge.
I've done Ironman's, run marathons, and done other hardcore events. Can I skip the CF101 course?
No. As fit and as strong as you may be, this course is a requirement to protect you and the other people in class. We promise we can leave you gasping in a pool of sweat and sore after one class. (If that’s what you want…)
I've done CrossFit before, can I skip the CrossFit 101 classes?
If you can demonstrate to us that you know and understand how to perform the movements correctly and to our standards, you do not have to take the CrossFit 101 classes. If it’s been awhile, we recommend you hop in to brush up on your skills before jumping back into the group classes. It is imperative for you to know and understand our rules and operational standards and it will be expected that you are familiar with them.
I'm visiting from out of town, but I CrossFit at home. Can I drop in?
We welcome experienced CrossFitters. Please let us know you’re coming (via phone, e-mail, facebook) so we can expect you and plan accordingly. If you are coming around a holiday, please check with us to make sure classes are as scheduled. We often condense times around the bigger holidays as many people in town leave to visit family or students go home.
Do you have Open Gym?
Yes and No. During class times, the gym is not open to work out on your own without prior approval. Often coaches and other gym members get together to work on skills and/or do an extra workout but it is not set on the schedule. If you are looking for open gym time, your best bet is to call or contact us.
Can I bring a friend to class?
If your friend has CrossFit experience they are welcome to drop in to a class with you. If they do not, the best time to bring them is to an open community workout or on a Friday. These workouts are a little less intense and offer a window into what we do all week.
What will I be doing in class?
Be prepared for anything. You might need to ride a bike, run, swim or row. You might have to flip a tire or swing a sledgehammer. You might have to throw a ball or jump rope. You will do gymnastics movements from the very basic to the more advanced. Be prepared for Olympic Weightlifting. No matter what we do, you will receive instruction on how to do it before actually having to do it. Any and all movements and exercises can be scaled and modified so just come in with an open mind and ready to try.
I've never lifted weights before. Will I be able to do CrossFit?
Weightlifting is a core component of what we do. In fact, it’s one of the very best ways to strengthen your core. We are here to teach and coach you through it. We’ll be lifting weights more in the style of what you see at the Olympics versus what you would expect a bodybuilder to do. We expect most people to have little to no weightlifting skills when they start. We specifically design and teach the fundamentals of weightlifting so that you learn good habits and good technique.
How long is a class?
Plan on 1 hour. We will warm up for about 10-15 minutes, go over a skill or work on a specific technique for about 10-15 minutes, and then transition and complete the workout of the day which could be anywhere from 5-30 minutes. For shorter workouts, and with extra time, we will do a group cool down and stretch. If the workout runs longer, you may stay a little longer and or later to cool down and stretch on your own.
If the workout is only 5 minutes, how is that giving me a workout?
Every day is going to be different. Some workouts will be very short but you will have to work that much harder. Some workouts will take a “medium” amount of time and others will take much longer. Remember, intensity is our definition of the amount of work that can be done within a specific amount of time. The higher the work, the higher the intensity. Some workouts are meant to be short so that you can and will work to your capacity.
Do I need to show up early to warm up?
No. Warm-up is built into the workout time.
Should I, or can I, wear gloves?
This is a question that comes up often. If you have a job that requires you to have manicured hands (i.e. massage therapist, sign language interpreter, etc.) then gloves may be necessary to prevent calluses and tears. However, most people are aiming to develop hand strength/conditioning. This means having hands able to do work without blistering. And to do this requires them to be used so that protective calluses form.
We usually discourage the use of gloves for the following reasons:
- They prevent your hands from getting tougher over time
- They can make some exercises dangerous because of the loss of sensitivity/tactile control
- They become a psychological crutch
- They mask the underlying problem (incorrect grip, too may reps, etc.)
There ARE times when gloves are appropriate:
- When you have blisters that are healing
- Specific exercise that are known to break the skin (long distance rowing, high rep pull ups)
- You use them on the job
- You have a specific requirement/need to keep them soft/blemish free
We obviously do not want you to rip your hands. The best strategy to avoid this (minus wearing gloves) is:
- Learn which workouts/exercises put you at risk (lots of kipping pull ups will do it)
- Look after your hands. File, pumice, use lotion.
- Use strategic taping when there are high volume/risk exercises
- Develop your gripping techniques
- Do a little bit of hand conditioning all the time, i.e. get used to holding stuff