What is CrossFit?
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more which are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing. While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.


The TEST of FITNESS

Nearly 12 years ago, CrossFit Founder and CEO Greg Glassman defined fitness. In 2007, the first test to find the fittest man and woman on Earth was born: the CrossFit Games.

“It’s as easy as this: if fitness can be defined and measured, then it can be tested, and we can, in turn, find the fittest,” Glassman wrote in 2013 of the CrossFit Games, which started as a small competition between friends and grew into a global battle.

Frequently Asked Questions

I heard CrossFit is a cult.

No, it's more like a tribe. Cults are made up of blind followers, tribes work together to the group’s benefit. We do tend to be a little passionate because it works so well and so potently for seemingly all body types and walks of life. What makes us different from the normal corporate chain gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals. There is never any shame in finishing dead last in a work out as you’ve already beaten everyone that decided to stay on the couch that day. We are all in this together and that’s what makes CrossFit so addictive to so many people. Besides, you will be amazed at your new level of fitness and your awesome new body. You may find yourself spouting the virtues of what you found not long after you start as well!

Why are you better than my gym?

The business model for most franchised gyms is they want you to sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session. They aren’t there to ensure technique is good when the weight gets heavy or you get tired.

At the Fox Den, if you haven’t come in in a week, we notice. So will the members you’ve grown accustomed to working out with. Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in! Of course, there will ALWAYS be a coach watching form in our classes. This leads to less injuries and the confidence to best your previous efforts.

For the kind of money you are asking for, why don’t I just go find a Personal Trainer?

You could do that, but you’d end up paying a great deal more. Let’s say you find someone that’s willing to train you for $25/session and we’ll even go as far to say that they have every piece of equipment that you’ll find at the Fox Den. Even if you only go 3 times a week (we encourage 4+), that’s $300 per month, well over our price. Also, you probably wouldn’t get the camaraderie, competitive push, and/or the support that you’ll feel working with others in a group setting. If you’re finished first, you’re still expected to support everyone else that is still working. So, when you’re done, you’re not really done!

I heard from my gym that CrossFit can hurt you, is this true?

Yes and no. First, consider the source, they don’t want you to leave and they’ll plant fear to further their gains. OK, so onto answering the actual issue, not dodging it. ANYTHING you do in life can injure you if you don’t do it correctly, or haven’t taken into consideration your level of fitness, flexibility or health. If you’re spending too much time on the couch right now, that’s hurting you, too! Runner’s get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure and coronaries. We will instill Technique BEFORE Intensity. We will keep you safe by having a watchful eye on you during your entire WoD. By increasing your strength and flexibility, we will actually make it harder for you to get hurt! CrossFit done properly, is both safe and potent.

What makes it so different from all the other stuff out there (park bootcamps, P90X, gyms) that tells me it will get me in shape?

Admittedly, most of our functional movements and exercises aren’t ground-breaking or new. However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility, community, and nutrition advice is NEW. If you’re working out at home, you risk bad technique and probably not pushing your strength potential. At an ordinary bootcamp, they vary exercises, but gaining real strength may be an issue as well as having certified coaching. Gyms, may give you all the great equipment, but can you drop it if it gets too heavy? Or have the ability to gauge your intensity? Is the coaching affordable? Is there enough equipment available and is laid out so that you can maintain intensity safely? Is anyone talking to you about nutrition? Simply stated: our dose of exercise programming is the most potent out there. Why do you have to wait to get in shape?

What should I expect in my first workout session?

Fun for one. Learning something new for another. Our classes start off with focused stretching and cardio warm up to get the blood flowing. We follow that up with a set of movements designed to increase strength, then move into our Metabolic Conditioning (MetCon) where we incorporate core movements with a cardio kick! But don't worry, if you are new to CrossFit you will get individulaized attention to ensure you've got the movements down to ensure your safety! And we all walk through the posted WoD, then we’ll go through the technique of the movements in preparation of each segment and any extra mobility work needed. And then we’ll sweat. Coaches will be on hand to ensure you are moving properly in line with the technique we just showed you so you stay SAFE. After, there’ll be mobility work to ensure you remain flexible and injury free.

I heard that CrossFit is too challenging for someone like me. Is that true?

One of my favorite quotes is this: “If you think you can’t do something, you can’t.” The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past. The answer to your question is a resounding “No.” One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement to meet your current level of fitness. Every new member will talk to the Head Coach about your health history, current body issues, and your short and long term goals so that he can help you reach them. Turns out that both Olympians and Grandmas can benefit from CrossFit, the only difference is the prescribed scale for the movements.

What does WoD refer to? I hear everyone using it.

WoD, or Workout of the Day, is the list of exercises for a given day. Since CrossFit is constantly varied, everyone is always anticipating what tomorrow’s will be. It's like Christmas every day!

What does Scalable mean?

It means we can adapt the work out to suit your, or anyone’s, level of fitness and ability. Scaled according to your ability!

Is it true that CrossFit is only for elite athletes, firefighters, military and police?

Absolutely not. Anyone can gain from the benefits of CrossFit. It is true that CrossFit was initially designed as a fitness program for firefighters, military and police who needed to have a level of fitness to be ready for anything (what we call the unknowable and unknown). This level of fitness allows them to not only be able to save their own lives, but other lives as well. Everyone can benefit from being stronger, faster and more functional.

Do I have to train every day in CrossFit?

No, we encourage you to train intensely but also rest periodically to recover from the exertions as well. It’s vital to keeping you healthy and allowing you to push next time to new personal bests. Over-training is something we discourage because it does not help you achieve your fitness or health goals and increases the risk of injury. We recommend either a 3 days on, 1 day off approach, but we find that a 5 days on, 2 days off works better with most people’s schedules.



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