1. This looks hard – Is CrossFit for me?
Yes, it is hard, but nothing comes easy and the fun and increased fitness, health and confidence you will gain, make it well worth it. CrossFit is for everyone – kids, seniors, moms, professionals – you name it. We scale it back and progress as your fitness grows.
2. Why is it so expensive?
CrossFit is designed to produce results. The hard work your trainer and you put in, will give back ten fold. Most people balk at the prices initially, but the results speak for themselves and the fun and challenge of CrossFit make people glad they paid for, and got, a quality product. In the end, the daily breakdown of the monthly rate equates to less than what it costs to buy a couple energy drinks or sandwiches, neither of which will improve you health, fitness and well-being!
3. I don’t want to bulk up – will I add tons of muscle?
No. CrossFit will increase lean body mass, but not to the degree most people think of like body building. Women do not have to worry about getting bulky since it is not hormonally possible-at least not without a syringe!
You will work on strength movements to increase your all around capabilities, however, this is not a bodybuilding program, it is a core strength and conditioning program using functional movements, executed at high intensity to achieve elite fitness across broad time and modal domains. In other words, using multi-joint compound movements, done quickly, with good form to prepare you for whatever life throws at you no matter what, when or where.
4. Do I need any special equipment?
No. A good attitude, the desire to sweat and work hard are all you need. CrossFit achieves it’s results with minimal equipment and no gimmicks. You come prepared to suffer a bit, and we do the rest!
If you lack the ability to commit to a program and would rather make excuses than work hard, then we are not the place for you. If you cannot leave your ego at the door, be consistent in your visits, or fail to take our advice, then your progress will be blunted and you will have no one to blame but yourself for a lack of results. We aren’t interested in catering to people who can’t meet the above personal requirements to achieve success. We will play “favorites” with any and all clients who commit, listen and learn when they walk in our gym. If they don’t choose to do that, then we will just work around them. If you bring the right attitude and willingness to work hard, learn and enjoy a new sport, then we can get you to your goals.
5. Okay, so how do I get started at CFC?
All new clients should contact us to discuss their needs, goals and any other considerations they may have. We will also be able to ascertain a persons initial fitness levels and experience with CrossFit and determine whether this program is for you or not. If a client wishes to continue, they will have to take part in our Fundamentals Class. Once that class is complete, clients are welcome to join regular training groups and we can work on customized strength and conditioning programs and other skills that are of interest to you.
We offer a membership package in the form of “Unlimited” visits. After successful completion of the F-Class, you may pay on a month to month basis, or buy bulk packages of Unlimited Classes in 3,6, or 12 Month chunks. You may pay by cash, check, credit or debit card. Monthly fees can be set up to automatically be paid via credit or debit card.
We require a written notification of membership cancellation at least 30 days in advance. Full refunds will not be given for memberships terminated without proper notice or after a billing cycle has been entered. In this instance, you will be charged a $30 administrative fee for failing to properly notify CFC of your desire to cancel.
Memberships will no longer be allowed to be “frozen”. You are either in or out. We have found the mass majority of “freezes” turn into cancellations and this creates a billing/refund headache for us we’d rather not deal with. People just delay the fact they don’t want to tell us they can’t come anymore and it’s become a problem. You may “roll over” unused visits from week to week within a monthly period, however, you may not roll over those unused visits into the next month.
You are more than welcome to stop by our facility to look around and ask questions. Please note that if you come in during an active class time to ask questions, you will have to wait until the session is over for a coach to speak with you in depth about the gym and CrossFit program. We focus on our clients only during class sessions and we want them to get what they are paying for with no distractions.
We also offer free trial classes on all days of the week except for the 615 AM classes and all day Tuesdays. Please call ahead and let us know you’ll be coming by ahead of time so we can be prepared to work with you. You must arrive 30 Minutes prior to the your free session to fill out proper paperwork, discuss any issues that may arise, and go over proper form and technique of movements involved in the day’s workout. If you are not there 30 Min. prior to class, you will not work out.
6. What do these acronyms and numbers all mean?
You will see several abbreviations and acronyms at CFC and in CrossFit in general. The “WOD” is the “Workout Of the Day”. There are various types of WOD’s that will come up. They will combine elements of monostructural cardio, weightlifting, and gymnastics or they will be one of the aforementioned exercise domains on it’s own. “Monostructural Cardio” is running, jump rope, rowing, cycling, etc. “Weightlifting” refers to elements of barbell work or Olympic Weightlifting. “Gymnastics” refer to bodyweight and body control movements such as pull ups, handstands, ring dips, push ups, etc.
ME stands for Max Effort. This is usually in the case of barbell work were we are working at a prescribed percentage of weight for prescribed sets. These are short efforts designed at increasing absolute strength. They are done for “RM”, meaning “Repetition Max”. In other words, a 5 RM would mean you could move a certain weight only 5 times. 1RM is obviously your max weight in a given movement. It is this 1RM that CFC will program ME and MetCon workouts off of involving a barbell movement based on established percentages.
“Barbell work” involves squatting, pressing, & deadlifting weight via a barbell. There are variations of each of these movements that are regularly covered at CFC to improve upon fitness and strength.
In the case of weighted movements during ME workouts, they will be written out as “Sets x Reps” or “Sets x Reps x Percentage/Weight” . The way CFC writes this info is at odds with many other S&C coaches, however, we have found most folks will automatically look at a prescribed loading format in “sets” first and then “reps”. Although CFC writes it backwards, it is easier to comprehend. If you are at another affiliate or following another S&C workout format, please check to see how they format their loading prescription. So, “7×3” would mean “7 Sets of 3 Reps” and 5x3x85% would mean “5 sets of 3 reps at 85% of 1RM”. It may also be written out as “3x5x225”, meaning “3 sets of 5 reps at 225 Lbs”.
“Olympic Lifting”, “Oly Lifts” or similar terms refer to the two types of Olympic Weightlifting movements, the Snatch and the Clean & Jerk. The Snatch is a movement in which the barbell is taken from the floor to overhead in one complete motion, caught in an overhead squat at the bottom position and then stood up with the barbell overhead. The Clean & Jerk is a movement in which the barbell is taken from the floor, caught on the shoulders in the bottom of a front squat position, stood up in this position, and then it is “jerked” overhead to full lockout via a “push jerk” or a “Split Jerk”. Both these movements are very complex and require great time and patience in learning to do them correctly. However, once learned they are incredible for athletic development and building confidence. Talk to CFC training staff for proper instruction prior to execution of these lifts.
“MetCon” is short for Metabolic Conditioning. These are your conditioning workouts done at high intensity in either an interval based format or a sequence of movements executed for “rounds”. You may be asked to do a workout “For Time”. Thie means you would do a sequence of movements as fast as possible once through or over several rounds. You score is the final time to completion.
The other variation is an “AMRAP” (As Many Rounds As Possible) workout in a pre-set time frame. An AMRAP workout is doing a sequence of movements over and over in a particular time domain. Your total score in this case is how many rounds you completed of the sequence in the prescribed time requirement.
7. Who programs the workouts at CFC?
The workouts at CFC, including individualized strength training programs, are programmed by Ian and senior coaches. Aspects of recovery, real world functionality of movements, power output and progressions in GPP (general physical preparedness) and strength are taken into consideration for each workout. We don’t prescribe random, endless and mindless long-term training circuits with no end goal in mind and no senseless “stupid pet tricks” to hurt our clients! Our programs as varied in time, intensity, equipment and routine to create a well-rounded, fully capable person with great strength, power and endurance. Our programming is already predetermined for two years in advance! Individualized programs can be tailored to specific needs, so just ask and we will do our best to accommodate you!
CFC is a strong proponent of lifting, pressing, and/or squatting something heavy each week in a thought out and progressive training template. Nothing could be more functional or beneficial to health and physical fitness than lifting, pressing and squatting. We believe a strong athlete is a better athlete and this applies to all levels of fitness and experience. We also introduce our athletes to basic Olympic Weightliftng movements to improve strength, power, and athleticism.
We utilize various movements and items of training equipment to achieve your fitness goals. Our gym has only equipment that is truly needed and routinely used to create elite fitness.
8. What is the “Fundamentals Class”?
Prior to starting at CFC, a client must participate in at least one free class and then take our entry class. The only exceptions to this would be new clients with a previous CrossFit background. If you feel you have the skills necessary to bypass the entry class and join regular training sessions, please contact CFC staff to arrange a session in which we can assess movements and skills. Athletes with prior CrossFit background or those having trained at another CrossFit Affiliate Gym may be able to waive this requirement. We will verify previous membership at other CF gyms.
The Fundamentals Class is a one day course that covers the foundational movements of squatting, pressing and deadlifting, as well as some other movements commonly seen in CrossFit classes. This course provides basic instruction on the movements and their variations, proper biomechanics and coaching cues. The class is held the fourth weekend of each training cycle at 1100 AM on specific Saturdays. The cost of the class is $155 and includes the F Class and first month of Unlimited Classes that must be paid for up front and is NON-REFUNDABLE. This Fundamentals Class is also open to existing CFC members at no charge if they wish to learn more and/or brush up on their movements and skills. The class is limited to 10 new clients at a time, so please register early! If you are interested in this class, please contact Ian/Allison at Staff@crossfitcenturion.com to reserve a spot.
9. Where can I get more info on CrossFit and/or CrossFit Centurion?
Please download and read Coach Glassman’s groundbreaking article, “What is Fitness” from the CrossFit Journal. The link for the free article is located on our sidebar or at the bottom of the page on your smart phone!
If you wish to know about our facility, pricing or upcoming classes, please contact us.
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