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CrossFit 101

What is CrossFit?

CrossFit takes the best ideas and movements from every sport combining weightlifting, sprinting, gymnastics, powerlifting, plyometrics and rowing. CrossFit is a strength and conditioning program that will improve your cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, and coordination. CrossFit is the “Sport of Fitness.”

Is CrossFit safe?

CrossFit is safe and effective as long as you use proper technique and know your limitations. Our trainers are efficient at giving you instruction on how to perform crossFit safely and teaching you effectively how to progress with your skills. CrossFit is a sport and injuries do occur in any sport, however, we do our best to educate you on how to avoid injuries. 

I’m completely out of shape. Can I do this? 

Absolutely-You don’t have to be in shape to CrossFit. Movements can be scaled to give you a great workout while working the same muscles. 

Will CrossFit be too intense for me at my age? 

CrossFit is suitable for ages 3 to 99. It is scalable for all ages and levels. Anything we do can be scaled down to your level. 

I have a shoulder/leg/lung condition. Do you recommend this for me? 

CrossFit is as intense as you make it. If there is something you cannot do because of a condition, we will provide you with an alternative. If you are starting fitness for the first time, we do recommend seeing your doctor first.

I’m a woman and I don’t want to get bulky, can I just skip the weights part of the WOD?

This is not body building, it is athletic training. Our goal is not size, but performance. With our training you will begin to look like an athlete, not a body builder.

How many days do you recommend I come to work out?

It depends on your goal. Are you looking to be the fittest person you know? 5-6 times per week. Are you looking to get in shape and put a little more bounce in your step? 3 times per week. If you are a beginner, we recommend you start off slow. You will be fatigued. This will subside and your recovery time will become shorter. 

Getting Started 

How do I start?

Try us out and see if we are a good fit. You can attend a regularly scheduled class one time free. Please email us at to schedule. 

Do I have to complete the intro Elements course? Why?

Elements is mandatory for everyone. No exceptions. Most people who CrossFit did not have any experience doing the movements that we do prior to Elements. This is why we require it. 

I am visiting from out of town, can I drop in?

Yes, as long as you have been CrossFitting with and affiliate gym for at least 3 months. Our drop in fee is $25. Come 10 minutes early to fill out our information form and waiver. 

I learned these movements when I was in college, high school, etc. Do I still have to take the Elements course?

Yes. However, we can accelerate your Elements course if you have experience in these movements. 


Can I change membership plan once I’ve signed up?

Of course. If your needs change and you would like to go up or down in your membership, just let us know a few days prior to the end of the month and we can make that switch. 

I travel for work often. Do I have to commit to a monthly package even if I can only attend a few classes?

No, we offer sessions you can purchase and use at your convenience. These sessions do not expire and are nontransferable. 

What if I need to cancel my membership?

If you would like to cancel your membership we just require written notice (either email or cancellation form at front desk) by the 20th of the month prior to when you would like to cancel.  If you are in a 6 or 12 month contract, cancellation fees apply.

Will I have access to childcare?

Yes, members and nonmembers can utilize the childcare facility at Franco’s Athletic Club. Members will still receive their 2 free hours just as if they were on site. Applicable fees apply to nonmembers. 

Are there shower facilities available? 

Yes, we do have shower facilities available. Please bring your own towel.