Getting started is as simple as calling us to set up a time for an introduction. This is a one-on-one session during which you’ll get a chance to learn a lot more about our program and actually experience a workout for yourself. It is by appointment only and is a prerequisite for taking a class. Its purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your intro, you can choose one of several membership options that give you access to our group fitness program and classes.

If you want to give our workouts a test drive for yourself, you can start immediately. Go to http://www.crossfit.com and check out the Workout of the Day (WOD). These will give you a good example of the style of our classes. However, be forewarned, these workouts were designed for elite athletes and are very difficult.  Here are a few suggestions for getting started:

1. Learn the movements. Many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.
2. Start easy! Get through the workout. Modify it any way you need to - split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.  Keep the intensity relatively low until you learn the mechanics and can consistently do the movements correctly.
3. Make the WOD a habit. Three days on, one day off. Doing the workouts consistently is the key to success.
4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?”  The answer is an emphatic “YES!”- that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind how CrossFit enables you to develop world-class fitness, oftentimes in 20 minutes or less per workout!

If you run in to difficulties on your own, would like to get personal or group instruction, or want to simply learn more, we suggest the following resources:

• Come in to see us - start with an assessment of your skills, abilities, fitness, and/or mechanics. After your first private you can come in for group classes.
• Read “Start Here” on the CrossFit main website.
• Download the free trial of the CrossFit Journal entitled “What is Fitness?”
• Download a free copy of CrossFit Foundations.
• Browse the CrossFit web site for gobs of information, especially on the message board.