First, we are NOT a normal gym. Our workouts change everyday which not only keeps it fresh and exciting, but gives our athletes a broad based level of fitness that allows them to perform well at any task life presents. ROUTINE IS THE ENEMY! Come down, check us out for free and see if it’s for you. We train everyone from any fitness level and background. Our members are like family. All are welcome.
Our group classes run roughly an hour to 75 minutes from start to finish. We start with a 5-10 minute general warm up. After that we have a specific warm up based on your current abilities. From there, we transition into the workout of the day (WOD), which usually lasts anywhere from 10 to 30+ minutes. After the workout we generally do a group cool down or a partner challenge.
At CFCA, we put a priority on utilizing functional (natural, multi-joint, full body) movements because they are transferable to how your body moves in the real world. Isolation strength movements found at most gyms, build one body part at a time and don’t apply to gains coordination, agility, accuracy and therefore life. At CrossFit, barbells, rowers, kettlebells, medicine balls, pull-up bars, and other basic/old-school fitness equipment are cherished above the latest and greatest “state of the art” machine.
Many of our current members were nervous to try CrossFit initially. They put off coming for weeks and months only later to regret they hadn’t come sooner. If you are intimidated by the workouts you see on the website, keep in mind we make daily modifications for 80% of our clients. We also are mindful of any injuries or apprehension our clients have and can easily find substitute movements so they can still participate without doing further damage. We do not expect, nor should you expect, to be an Olympian the first day you walk through the door! The techniques you will learn at CrossFit take years to perfect, so don’t try to be a hero and rush through the process. Little by Little.
Expectations of CFCA Members
Emphasis for new members is put on mechanics, consistency and volume rather than intensity. Initially the workouts are meant to correct any imbalances, practice technique of the fundamental movements and improve overall work capacity. This allows our new members to progress their training at a safe pace. Here are some tips for newbies. The only prerequisite = come with an open mind and the ability to work hard at your current level of fitness. Admission does not guarantee results...Effort earns respect.
*We recommend our new members come to classes at a minimum of 4-5 times per week to get the benefits that we advocate. If you don’t have that level of commitment, it may be best to wait to join CFCA until you do.
Coaches at CFCA are responsible for ensuring that your workout is not easy nor impossible; that your form and range of motion is correct; that your speed/intensity is sufficient; and that the exercise and load is adjusted to your fitness level. On top of all that, we will teach you basic gymnastics and Olympic weightlifting. You’ll learn how to move your body faster; how to generate more power; and how to build strength. We’ll also teach you about performance, nutrition, mechanics…etc. Our coaches run every class as a teacher, a resource for questions, a motivator, a support system, and a safety supervisor. We encourage you to utilize our knowledge and skill.
Unlike most anonymous health club/gym routines, at CFCA there is a genuine community. With that community comes accountability, if you fall off the wagon and don’t show for a week… we will contact you to make arrangements to get you back on track. You may find that the supportive community and class structure at CFCA might be the greatest asset to keeping your workouts fun and you accountable.