Do you allow Drop-ins?We love drop-ins. Check out our daily class schedule, then email us at firstname.lastname@example.org and let us know when you are coming. The drop-in fee is $20/day or $60/week. For an additional $5, receive our exclusive box training shirt. Please try and arrive 5 minutes early to fill out a waiver and meet the coach. Please be sure to drink plenty of water before and after your workout.
I want to try CrossFit before I join, how do I go about doing this?
Why does CrossFit cost more than a regular (globo) gym?The answer is that you are getting far more for much less. When I used to go to a globo gym, my memb ership was $35/month. That got me use of the equipment and absolutely no guidance on what to do with it. If I wanted someone to show me what to do, and how to do it properly, I had to pay an additional $85/hour. That means, for one month of membership with one personal training session a week, I was paying $375/month! At CCF, for less than half the price, you will get a trainer programming your workouts, supervising your form and guiding you on the path to proper nutrition.
Why do I have to take The Elements Course?We believe you will receive the greatest benefit from our group sessions by learning the Nine Foundational Movements of CrossFit in small, technique-focused sessions with our coaches. Once you have completed the Elements Course you are free to sign-up for the membership of your choice. If you cannot make the scheduled class time or you need more time to ease into CrossFit, you have the option of doing the sessions one-on-one with one of our coaches.
What is a WOD?An abbreviation for the workout of the day.
I have an injury, can I still do CrossFit?CrossFit is not only a general physical preparedness program, it is also rehabilitative in that it takes the body through a full range of motion about the joint. Proper movement stimulates healing by generating blood flow to the affected areas. We have seen and helped conditions ranging from Parkinson’s to broken bones, to chronic injuries in the soft tissue or joints. If it can happen to the human body, chances are we’ve seen it. How we approach injuries is a learning process between you and us. We want to know the when and what of the injury. From there we can attack the “how to heal”. We have two options for this. We can explain to you our methods and you can scale the WOD’s appropriately or we can arrange personal training session to get you on the healing path.
Kids? Do you allow Kids at Chino CrossFit?Please refer to our CrossFit Kids and Teens programs for more information. If you plan to bring your children to class, we ask that they stay off the blacktop when classes are in session, for safety reasons. We have a front lounge area with couches that the kids can hang out, watch a movie, or do homework. This usually lends itself well for the older kids that can supervise themselves, as we don’t have anyone to supervise them.
Do you have a guest policy?I’m a CCF member and I have a friend, sister, brother, alien coming in town who I’d like to bring with me to CCF. We love you and all your [alien] friends. Just let Gabriel know when you will bring your guest, then have them fill out a waiver prior to their session.
How much fish oil do you recommend I take?Three to five grams a day of EPA/DHA, increasing dosage for injury, disease or recovery when needed.
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. CrossFit does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have 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.
Do I have to get in shape first before I start?This is a common misconception. 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”.
Will doing CrossFit make me big and bulky?In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).
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. 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), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.
I have heard CrossFit is really hard, is this true?CrossFit for everyone! All movements are scaled to your ability. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them. We suggest you come in for a free CrossFit workout, and see for yourself.
I have to admit, I just follow your blog and then do the workouts on my own, is this okay?You could just follow our blog, but you would not get the quality of teaching from 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 someone cheering you on in your basement or local gym, like you have at CrossFit.
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