Should I warm up and stretch before class?
We always have a warm up session before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!
What are some of the exercises/movements we do?
CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs. They are:
- Air Squat
- Front Squat
- Overhead Squat
- Shoulder Press
- Push Press
- Push Jerk
- Sumo Deadlift High Pull
- Medicine Ball Clean
All of these movements are covered in our On Ramp [Link to ON RAMP] program to guarantee your comfort in executing them properly & effectively. Other movements/exercises include:
- Pull Ups
- Push Ups
- Sit Ups
- Jump Rope
- Box Jumps
- Gymnastic Ring Work
- Dumbbell Work
- Kettlebell Swings
- Wall Balls
- Static Holds
- And various others
While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.
What makes CrossFit Gold Box different from other gyms?
CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole. Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want. So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique. The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be & feel better.
Do I need prior experience to take classes?
No. New members participate in our 101/102/103 Fundamentals program and then transition into any scheduled WOD they’d like. The beauty of CrossFit is that all exercises are based on movements that you already do – like squatting, pushing & pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.
What should I expect at my first CrossFit workout?
Your first workout at Reebok CrossFit Gold Box will be a fun & challenging experience. Each class starts with a dynamic warm-up, then it’s skill training, instruction and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push themselves and encourage others to achieve elite fitness. Our community class is designed for universal scalability and anyone can participate, but we also require participation in our On-Ramp program to continue onto our regular CrossFit classes. Your introductory class will be your first On-Ramp class.
What can I expect after my first CrossFit workout?
You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.
Do I have to be in shape to take CrossFit classes?
No. Really. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best physical, emotional & psychical shape of your life. Our community is comprised of competitive athletes, former athletes, working professionals, people that have never stepped foot into a gym and people with physical ailments. Allow us to get you into the best shape of your life.
Do you recommend training daily?
No. Maximum benefits are derived from intensity and recovery. We offer a complete health & fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from over-training. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals – especially if you’re using CrossFit as your conditioning program for a specific sport.
On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Of course, life (and your work schedule) doesn’t see it that way. At a minimum, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in.