Let’s Get Started…
At First City CrossFit you will not find rows of stationary bike, ellipticals, and treadmills nor will you find weight machines. But you will find pull-up bars, barbells, rowers, kettlebells and wide open space for squatting, running, jumping, climbing, lifting pushing, pulling, and throwing – moving as your body is designed to move. It means that all your workouts will be comprised of exercises that mimic movements performed in day-to-day life or sport. We focus on improving functional movements that are necessary and common in your daily activities.
With our constantly varied programming, you will never get bored. We rarely do the same workouts, but we do repeat on purpose occasionally, to test progress. You will never have to program your own workouts or spend hours in the gym. Instead, each day a workout will be provided for you that is scalable to suit your fitness level. And because our workouts are rarely longer than 40 minutes, they can fit into even the busiest of schedules.
We strongly recommend that if you are new to CrossFit, getting back into fitness, or are nursing an injury and may need to modify workouts around the injury, attend our Fundamentals class, offered only on Saturdays at 11am as a first step.
Class is limited to 8 participants. Please register in advance.
Choosing a Box
Choosing a gym or “box”
Take the time to visit any box you are considering. Talk with the trainers and with members. Read Yelp! reviews. Spend time observing a class or two. You’ll learn a lot about class structure, trainers’ personalities, general ethos of the box in just a few minutes. Ask yourself these questions:
- Does the coach/trainer introduce you to fellow participants?
- Are the “newbies” paid attention to, or only the “elite” athletes?
- Is the trainer carefully explaining the exercises to the athletes and watching the athletes closely or is the trainer is too busy talking on his cellphone while demonstrating a muscle up to his bros?
- Is the space clean?
- Is the equipment in good condition? Is it being taken care of?
- Is there room to move around in?
- Are you inspired by the coaches you see? Do they represent fitness and model the lifestyle you are after?
Decide for yourself if it’s the environment for you. Trust your gut! If it doesn’t feel right, best to walk away.
What to Expect
Our workouts are an hour long from beginning to end. The workout starts with a group warm-up led by the coach. The warm-up is followed by an explanation of the workout including practice and coaching of the various exercises included in the workout. The coach will adjust the weight, reps, and movements in the workout for your fitness level. We will all start the Workout of the Day (WOD) together, but everyone will move at their own pace.
We encourage high-fives, friendly competition, and cheering each other on.
The actual workouts are between 5-40 minutes of work and the average around 15-20 minutes.
After the workout, we will record our results. Then as a team, we cool down and stretch.
Athletes who train at First City CrossFit will learn the benefits of Olympic weightlifting, power lifting, kettlebells and basic gymnastic and body weight movements.
We focus our attention on effectively coaching our clients to move efficiently, realize their athletic potential and achieve their fitness goals.
Your Expectations Should Include:
- Having fun
- Learning how to properly (and safely) workout
- Receiving a high level of coaching from a professional trainer
- Improving athletic performance, physique and overall fitness
- Making new friends
What is Expected of You:
- To show up. Most athletes work out 3+ days per week.
- Leave your ego at the door. It is most important to workout at “your” level.
- Arrive on time, with a good attitude, open mind, readiness to learn and desire to work hard.
- Constantly strive to improve.
- Train consistently. There is no “magic pill.”
- Represent our community with integrity and pride.
*Important Ego Check*
CrossFit can be as intense as you make it. Only you know what you’re capable of. Remember to be realistic about your current fitness level as you are getting started.
Listen to your body! If you’re physically hurting and risking injury, STOP what you’re doing. It is OK to take breaks for survival during CrossFit workouts.