IT'S GO TIME

Fantastic. One of our awesome coaches will give you a tour of the facilities, we’ll sit down with you and walk through your goals, help with nutrition, and help you select the right plan. From there we’ll do a quick fitness assessment with you, and we’ll walk through what you can expect from FSC and our coaches.

Everything you need is provided. Think of your dedicated coach as a personal trainer; there every class to make sure your safe, doing the movements correctly, and that the weight your using is appropriate. We provide the workouts, the warm-up and cool down, and of course the equipment. All you need to do is show up and get down. More importantly:

What are your goals?

Personalized attention? Trained, professional coaches? Accountability? Working out with a group of like-minded people who cheer on your success? If the answer to any of the above is “yes”, then we’d encourage you to check us out.

We love nothing more than having visitors from out of town come workout with us!
If you are just passing through, we charge a drop in fee of $20 per day for one to two days. Plan on working out for three to five days? Our Drop In Weekly Pass for  $50 is the better option.

Arriving 15 minutes before a scheduled class time allows us to have you sign our waiver and show you around our gym. You can find our class schedule online by going Here.

We hope that you enjoy the change in scenery, clientele, maybe even the music. If anything makes you uncomfortable, however, please don’t hesitate to let us know.

If you’re just starting up, we recommend a minimum of three days/week for your first couple weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two recovery days per week. The most commonly followed schedule is as follows.

Three days per week:

Monday/Wednesday/Friday

Four days per week:

Monday/Tuesday/Rest Wednesday/Thursday/Friday

Five days per week:

Monday – Friday, rest Saturday & Sunday.

CrossFit is a fitness program that will change your life. By it’s definition, it uses “constantly varied, functional movement performed at a relative high intensity”. As a truly functional program, the difficulty level of our daily workouts is designed to be increased or decreased, depending upon the individual and is referred to as scaling (up or down). This makes the workouts doable by anyone.

Daily workouts could include things such as core conditioning, rowing, sprinting, gymnastics, lifting, etc… with equipment such as medicine balls, slam/d balls, kettlebells, dumbbells, barbells, pull-up bars, boxes, abmats, dip bars, benches, and more. All of our workouts are designed to improve your overall flexibility, strength, speed, endurance, and agility.

The very first thing you will discover is that CrossFit does not discriminate. Whether you are young, older, small or big, just completed your 50th marathon, are recovering from injury, or walking the dog is the only exercise you’ve had in years, we will help you achieve your fitness goals.

One of the things that makes CrossFit so unique is our community of people from literally every walk of life: stay-at-home parents, school and backyard athletes, students, business owners, members of the armed services, firefighters, you name it. CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day are designed for anyone to do them.

Yes, anyone, including you.

We have acronyms, nicknames for workouts, and abbreviations for a lot of things. The goods news is, this link that will help get you started – http://greatist.com/fitness/ultimate-guide-crossfit-lingo.  Word of caution: No need to be intimidated by this…it will take a little time to get to know everything. If you’re confused or unsure, ask the coach to explain.

At FSC, we ask that you complete the days workout before doing your “own thing.” We do make exceptions such as if you’re going to do some heavy squats as part of a strength program and then workout in the next class. We do have a few rules which need to be followed.

They are:

1. Class has priority. Space and equipment not being used by the class is free to be used. We just ask that you be aware of the class taking place.
2. Retaining collars on all bars with weight even while warming up. No exceptions. Safety is priority. The lone exception to this rule is bench press.
3. Have fun! It’s not uncommon for someone in the middle of a workout to see you fighting to complete a rep and cheer you on.

If you are experienced CrossFitter, Weightlifter, or Strongman, we will give you a complimentary day to give us a try. If you feel FSC CrossFit is the right gym for you, we can have you sign up and begin working out. If we see that you need a refresher or are new to some of the movements, we’ll get you started on our Fundamentals (On Ramp) program. Fundamentals is our assessment program where we can adequately prepare you to join our regularly scheduled classes. Please contact us at Gil@FSCCrossFit.com so we discuss your options.

Here at FSC, we currently limit our class sizes to 10 athletes. This allows adequate attention to be provided to each athlete by our coaches. We also use Wodify gym software for class times and logging results. You will need to download the Wodify Athlete or legacy app to reserve a class time or cancel one. You can also do this from a browser window.

More information about Wodify and how it is used at FSC will be discussed during your orientation. If you have any questions you need answered beforehand, you can email us at Gil@FSCCrossFit.com or complete the “Contact Form.”