“CrossFit is a core strength and conditioning program. It is a program designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten generally recognized physical skills which are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sports unique ability to develop an athletes explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.” - Foundations, Greg Glassman
What is CrossFit? Videos:
What is CrossFit? Recommended reading:
How do I get started?
Click HERE to learn more about our Beginning CrossFit Series and sign up to participate. Always schedule an hour for your first workout session even though you may be done in less than 45 minutes on the average. A great way to get a quick understanding of CrossFit is to download and read What is Fitness (pdf). It will detail our training methodology so that you know what to expect from us as far as our viewpoints concerning training.
What can I expect from my first workout?
We are very cautious with first timers and will try to ease you into CrossFit so that your first experience will be a good one. Depending on your physical condition we will gauge a very basic workout tailored to your abilities. Bring clothes that are comfortable and wear shoes that you can run in. If you have physical limitations from an injury or a sickness, we will make sure to make appropriate modifications. If you feel that your workout is too easy and you didn’t get the experience you were looking for, let us know and we will make sure to step up the intensity the next time you come in. This also goes for those that feel that their workout was too intense. Since intensity is relative to your emotional, mental and physical capacity it is sometimes hard to gauge where your fitness level is. As we get to know you better we will be able to streamline your workouts to fit within your abilities while at the same time give you goals to work towards.
Is there a cool down?
We recommend that you stretch out after working out. Use a foam roller and work tight muscle areas and commiserate with your fellow CrossFitters and coaches.
How do I sign up?
To sign up for a beginners series, go here! If you have done CrossFit before, contact one of our trainers and ask about membership options. Keep in mind for our our autopay forms we accept visa and mastercard only.
Do I have to sign up for a year?
No, NWCF memberships are month-to-month. We do require 30 days notice for cancellation in writing.
We do offer a discount to individuals interested in paying for a 6-month or 1-year membership in advance.
A unique statistic is that the people who come in at least 3 times per week tend to continue with our program, long term. Conversely, those that attend inconsistently are less likely to have long term success in achieving fitness.
We offer a 100% guarantee of improved fitness for people that come in 3 times per week and commit to our program. CrossFit is a deliberate attempt to change the way people train for general fitness.
What can I expect after my first workout?
You will most likely experience soreness, but that should come as a wake up call rather than thinking that this training is too hard. If a person of the same age, weight and gender is able to handle CrossFit at its highest intensity, then you should be able to handle a workout at a lower intensity with lower loads and volume.
Should I rest when I’m sore?
No, not unless you are so sore that you can’t move which sometimes happens when someone has been really deconditioned for a long time. The best way to get rid of soreness is to move and exercise and get the blood flowing. Try not to rest more than 3 days since after that you will start to lose the progress that you have worked to achieve.
How many times do you recommend coming in for beginners?
We recommend three times per week to get the benefits that we advocate. After your first few weeks, you can increase your attendance to 5 days a week if that feels appropriate.
What happens if I miss a class, or am too sick to train?
We recommend that you make up a class with adding another one during the week. Fitness is all about consistency and we don’t want you to lose your momentum. If you are sick, try to get in as soon as you start to feel better and go easy.
What if I travel out of town?
We have travel workouts we can send along with you that don’t require any equipment. Ask one of our coaches to email you a list. Just pick one from the list that you feel would be good to do and go at it. No matter how jet lagged you are, just suck it up and do something. Most times it just takes 5 minutes of moving to make you feel better.
What if I have a sore back?
We have a back strengthening program that has been extremely effective. Usually sore backs are due to core weaknesses. Please contact us if you have any issues.
What if my knees are sore when I do squats?
We have found that 90% of knee issues are due to having an improper squat and/or very tight IT bands. Both of these conditions are something we can help you with.
Will I get big or gain weight doing Crossfit?
Most of our members experience weight loss even without a strict nutritional plan. Weight gain is associated with diet. If you are eating complex carbs and sugar and are prone to weight gain you may experience weight gain. The best diet for staying lean, strong and fit is the Paleo diet. We can help you build a plan to meet your goals whether they be for weight loss, weight gain, longevity, mobility, endurance or performance.