What makes CrossFit Different from other Workout/Training Programs?

The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals. Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here, you won’t even see the same workout for a couple months at a time. You will notice a difference in how you look, you how you feel, in your strength and your endurance. If you follow our plan, we guarantee results!


I’ve never worked out like this before, will I be lost?

Some of the movements can be complex, but like anything new, will take time to master.  We will start you working with the basics, learning the proper form.  Slowly ramping up the intensity as your body adjusts to these new movements and weights.  You will be surprised how fast you go from doing modified variations of the exercises to fully prescribe.  It’s an exciting goal and accomplishment, as any CrossFitter will attest to!


Do I need to be in shape before I come to CrossFit CSA?

No. We hear this used more as an excuse to get out of coming to CrossFit more than anything else!  If you can walk and move, you are ready to come to CrossFit.  CrossFit is for people of all fitness levels, from the complete beginner to an advanced athlete.  CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities. We will tailor and adjust each and every workout to your current fitness abilities.  We want this to be a life-long endeavor for you and will strive to make this fun, accomplishable, and safe.


Is this for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.


What should I expect at my 1st CrossFit Class? Do I workout on my own or do I have a trainer?

CrossFit is all about group training.  That’s where the fun, competitiveness, and camaraderie come from.  Each class is led by a trained and certified instructor.  Everyone is always open and friendly to new-comers. We promote is a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed. We typically start with 5-10 minutes of warm-ups and proceed to an explanation of the WOD (Workout of the Day), examples and instruction of the movements, and the actual workout. The WOD can consist of anything from pushups, pull-ups, and squats, to rowing, presses, and deadlifting. Our specialty is not specializing; thusly every day is a completely different workout. NOTE: We do offer Personal Training, if you wish to have 1-on-1 training.


What some examples of CrossFit Exercises?

Biking, running, swimming, and rowing in an endless variety of drills. The clean&jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds. We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, climbing ropes, pull up bars, plyometrics boxes, pulling/pushing sleds, medicine balls, tires, and jump ropes just to name a few. There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.


Just what is a “core strength and conditioning” program?

CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a core strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.


What if I don’t want to be an athlete; I just want to be healthy?

You’re in luck. We hear this often, but the truth is that fitness, wellness, and pathology (sickness) are measures of the same entity, your health. There are a multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include but are not limited to blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength. It seems as though all of the body functions that can go awry have states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. The CrossFit view is that fitness and health is the same thing. It is also interesting to notice that the health professional maintains your health with drugs and surgery each with potentially undesirable side effect whereas the CrossFit Coach typically achieves a superior result always with “side benefit” vs. side effect.


Can I take CrossFit Classes Every Day?

The short answer is yes you can, but we wouldn’t recommend it. The better answer is, in a perfect world you would train on a 3 day on, 1 day off schedule (ex. train Monday-Wednesday, rest Thursday and so on). This is because we want you to be able to perform at maximal intensity during each workout. Without allotting time for rest and recovery, your performances may begin to suffer and it could lead to over training. If you pursue another physical activity such as a sport, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.  On the other end of the spectrum, we do want to see people coming in on a regular basis. Again, the 3 on 1 off regimen is our recommendation. Of course, life doesn’t always see it that way, there are jobs and family and other responsibilities that sometimes prevent you from getting in on that schedule. At a minimum, though, 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.


What should I bring and wear to take CrossFit?

You should come to classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and above all bring a positive attitude!


What should I eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all circumspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.