I am visiting Pittsburgh and attend an affiliate at home, can I come participate in a class?

We live in a destination town, which means we get a lot of CrossFitter’s passing through.  We are more than happy to accommodate your training needs while you are here.  We offer a drop-in rate of $20 dollars per class.  We look forward to seeing you!

Can I get a good workout in under 30 minutes?

Yes, this is absolutely what we strongly believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort, the lower our intensity. If you run 10 miles, your intensity (power output) will be lower than if you run multiple 400 meter sprints. We do go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. With a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

I don’t want to aggravate back or neck pain from previous injuries, is this program something I can still do?

Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All too often, people neglect exercising their low back due to fear of injury. Because of this, they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps. Taking part in CrossFit will provide you with a buffer so that you are less likely to get these kinds of injuries. The movements and workouts are completely scalable allowing anyone to take part.

I have heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is more safe than many activities people perform every day. We like to work with people in 3 stages to minimize injury. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique) and Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.

Do I have to get in shape before I start?

This is a common misconception. You DO NOT have to already be in shape to participate in our program.  Our workouts are totally and completely scalable to anyone’s ability/fitness level.  There are always replacement and progression exercises to substitute for commonly troubling movements. Our workouts are scalable by reps, rounds, and of course, intensity ensuring everyone from all aspects of fitness can get the most out of their workout.

On the converse,  the most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there”.

I feel it is too expensive, is this true?

Our rates are actually less expensive than any other group-led workout program in our local area. The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost.

I heard CrossFit is REALLY hard, is this true?

CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances.  The more you put in, the better the results.  You’re success is up to you!

I have to admit, I just follow your blog and do the workouts on my own.  Is this OK?

You could just follow our blog, but you would not get the quality teaching of our certified trainers. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more susceptible to injury and leveling off in your gains by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus, you won’t have anyone cheering you on in your basement or local gym like you would at our facility.