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What is CrossFit?

Short answer: Constantly varied functional movement performed at high intensity.

In 100 words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” – CrossFit Founder, Greg Glassman

Do I have to be in shape before I start?

No. Anyone can join in on the fun regardless of skill levels and expertise. Our members range from folks who walked in the door and had never exercised before to very experienced athletes. We can scale and modify any workout to suit your needs and ensure your health and safety. The key is to have an open mind, be positive and do not let the workout scare you.

Why do people say CrossFit causes injuries?

While you can technically injure yourself in any activity, CrossFit is actually very safe. The three basic concepts of CrossFit are mechanics, consistency, and intensity. Once you learn the movements safely and consistently then you should be prepared to work out safely enough to avoid injury. Our coaches are trained to make sure you do not get hurt. If an injury does happen to occur, we will do our best to get you back to 100% as soon as possible.

Can I really get a great workout in less than one hour?

Absolutely! Research proves that shorter duration + higher intensity workouts result in higher benefits. In other words, if you have a shorter workout, you will work harder by instinct which will lead to better response, especially combined with the movements we do. That said, we do use the entire hour to warm-up, work on technique, skill, and mobility, and post-WOD cool-downs are always refreshing.

What do the coaches do?

The coach will demonstrate and instruct all of the movements for the WOD. Coaches are responsible for scaling or modifying the movements as they see fit depending on your level of fitness or skill. Coaches will be with you throughout the entire workout to evaluate, instruct, and motivate you.

What does WOD stand for?

WOD stands for Workout of the Day. It is the list of exercises/movements for that day. CrossFit’s constantly varied workouts are what keep things interesting and fun.

Do you offer any discounts?

Yes, we gladly provide a monthly membership discount of $10 off for all military (both active duty and veterans), first responders, law enforcement, teachers, and we also offer family discounts. Our monthly memberships are eligible for (1) discount and may not be combined. Discounts may not be applied to drop-in fees, open gym only memberships, the foundations course, or any apparel or merchandise.

Do you offer personal training sessions?

Yes, our qualified coaches offer one-on-one personal training sessions for both members and non-members. Please reach out to info@crossfit234.com for more information.

What is your drop-in policy?

We love having drop-ins! Everyone is welcome to drop-in to any of our classes for $20 per visit.

Do you have showers?

Yes! We are equipped with a shower for your convenience.

Do you have a kid's area?

We offer a non-supervised designated area for children to watch TV or play while their parents workout.

What should I bring with me?

Comfortable workout clothes and shoes – and a water bottle if you’d like. We provide towels, equipment, and everything else for you. We also have a fridge with refreshments available for purchase and water fountains to refill your bottles.

What kind of merchandise do you sell?

We have plenty of CF234 swag available at the front desk. Ask your coach for more details!

Do you have a phone number?

We recently did away with our business phone after realizing we didn’t use it enough. For the very few calls we did receive, loud music and heavy barbells dropping made it hard to hear the person on the other end. We take pride in how responsive we are via email, so we do not have a need for a phone. Our management team and coaches use their personal cell phones to communicate with current and potential future members as needed.