F.A.Q.
Questions about our gym or CrossFit? We answer the most common questions below.
We have a designated kid space in our facility. You may bring your children as long as they will stay in this area. It is viewable from the workout area, out of harms way, but there will NOT be someone monitoring the kids. Safety is our number one priority so please make sure your child is okay with staying in the designated area. If you would like your child to exercise with us please speak with a coach so we can determine what program to get them into – health and fitness should be a priority for all ages!
Our preference is that each member come in and do the programmed class. This helps us track individual progress and we like to see everyone work out as part of the community. We will have open space for you to work on strength, flexibility, technique or whatever else you would like to work on for the day. We ask that you allow the current class priority on the equipment being used, to make sure the current class has adequate equipment to use during the class WOD. We have open gym times where our equipment will be accessible to you.
Yes – out of convenience for our members we have two bathrooms with showers, and one additional bathroom. Don’t forget to bring your towel and your soap!
We use a software called Wodify. With Wodify we can track and monitor your results or your progress. It allows us to keep our members more engaged by booking classes, logging workouts and nutrition and even socializing with other members. This is where you find your WODS, all of your personal records and your waivers. We are also able to keep our members more accountable by seeing their attendance. All of this can be done with a user friendly app on your cell phone. Wodify is a great system that allows us to observe, measure, and improve.
1) if it doesn’t challenge you, it doesn’t change you. CrossFit works because of its intensity, which is relative to the individual.
2) The beauty in CrossFit is that it is infinitely scalable. We can modify any movement to your level of fitness, these modifications will be discussed for every workout. New members will be asked about health history, mobility concerns, and short/long term goals. WE WILL TAILOR OUR PROGRAMMING FOR YOU. Individuals of all levels benefit from CrossFit, all movements and all workouts. This can be said for Olympians, Marines, children, and older populations. The only difference between these is the scale of the movements. We will work together to scale to your ability.
Anything can injure you if not done correctly, especially if you don’t take into consideration your level of fitness, health or flexibility. Runners get shin splints, basketball players sprain ankles, tennis players get tennis elbow, couch potatoes get high blood pressure, weight gain and heart problems. At 50211 we recognize that both technique and intensity elicit results. We will focus on technique before we focus on the intensity. When CrossFit is done properly we will increase your strength and flexibility. It is safe and extremely beneficial for all ages.
Come meet us at the gym. We will introduce you to our space and what we do. Then we will get you in class for a workout, where you will get individualized attention in our small group setting. This will help you get accustomed to our community as all are welcome. Make sure to bring your exercise attire. If you enjoy it and see the potential that we see in you, we will get you signed up.
Each class or WOD (workout of the day) is about an hour long. We start with a group dynamic warmup to elevate core temperature, loosen joints and muscles and work on movements in the WOD or Metcon. Next we typically spend 15-20 minutes on a skill or strength movement. The goal of this will be to improve technique or increase strength. To accomplish this we use many different implements including kettlebells, dumbbells, rings or a barbell. We may also do a combination of gymnastic work, running, jumping, rowing or biking. Next we do a Metcon (metabolic conditioning). We go over the movements and repetitions to make sure they are understood. Then it is 3…2…1…Go. The length of the Metcon will vary depending on our intended stimulus.
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. These 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. Intensity is essential for results and is measurable as work divided by time—or power. 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. Courtesy of CrossFit Inc.
Open Gym is the time of day where our doors are open to our monthly members. This includes our CrossFit members and Performance Development members. We will not be running any specific class at this time, but the floor is yours to workout as you wish. Please come as often as you want to Open Gym, as we do not have a limit as to how many members can attend Open Gym. Please use the equipment and our space safely, there will be a coach present but this time is for you!
Business model in a normal or “globo gym” assumes you sign up and rarely come in to use the facility. Typically, you are on your own with nobody to program for you, check your form, or help you with every aspect of your workout. Our expectation is that you will come 4 or more times a week to attend classes and/or open gym, work on skills and expand your fitness. With our gym you’re getting a gym membership/space to workout, small group training, programming, technique help, competitive push, nutrition advice and support from the group. You will receive advice from our coaches and our members to help you have a healthy lifestyle.