New CrossFitters

Do I need to be at a certain fitness level before I join CrossFit?

Absolutely not. While fitness levels may differ, everyone’s basic workout goals are the same: to increase power, strength, endurance, flexibility, stamina, coordination, agility and balance. For that reason, everyone in a class will perform the same movements, but the workouts can be scaled up or down based on your experience and fitness level. The only difference between a beginner and an elite athlete is the degree of intensity, not the actual exercise. So while newer CrossFitters may not lift as much or go as fast as an experienced CrossFitter, the same basic movements and exercises are the same.

Some of the movements look difficult or scary! Will I be lost?

Our core classes focus on teaching form and technique. You may be comfortable with some movements and challenged by others. That’s OK. Like anything new, some techniques will take time to master. The key is to start slow and gradually ramp up in weight and speed as your body becomes comfortable with new movements. We’ll never push you beyond your comfort level, and you’ll soon discover how satisfying it is to master a difficult technique!

Can I try CrossFit before I join?

We offer a free introductory class to assess your fitness and expose you to a basic CrossFit workout. During your first session, your coach will evaluate your strengths and weaknesses, ask you about your goals, and guide you through some of the common movements. To schedule a session, please contact us here.

Can I work out on my own at the gym?

One of the most valuable aspects of CrossFit is exercising in a mutually supportive group environment. It’s one of the elements that sets us apart from global (“normal”) gyms. Group training helps you learn from others, fosters healthy competition and simply makes workouts more fun. Most important, classes are led by certified coaches who are trained to help you perfect your technique and exercise safely. After you become familiar with CrossFit, we do offer “goat” sessions, which are freeform classes in which you can concentrate on your own particular weaknesses.

If I have an injury, can I still do CrossFit?

Generally, yes. CrossFit functions not only to increase physical fitness, it offers workouts that can play a rehabilitative role by offering full-range-of-motion exercises and gradual strength building. It’s important to consult a doctor and inform us of any injuries, but usually we can work with injuries or modify workouts to avoid aggravating an injury.

I don’t want to become Superman (Superwoman). I just want to be healthier.

You’re in the right place. We provide an environment where members can improve their overall health and reach whatever fitness goals they choose. Our goal is not to simply make you fit; our goal is to make you well. That doesn’t mean turning you into a hulk, it means providing you with valuable tools in both physical fitness and nutrition to improve your overall health and wellness. So whether you want to drop time on your next triathlon or simply drop your body fat percentage, we’ll support you.

Will CrossFit help me lose weight?

Our goal is create a foundation for overall wellness, and a reduction of body fat is often one component of that. But pure weight loss cannot be solved by physical activity alone; it requires a sustained commitment to proper nutrition. That’s why at CFCOA we also offer nutrition education and an ongoing co-op where you can purchase fresh, organic produce from local farmers. Learn more about the co-op here.

Experienced CrossFitters

Do you offer drop-ins?

Absolutely! We love meeting CrossFitters from across the city and around the world. Learn more about drop-in appointments here.

If I’m an experienced CrossFitter looking to join CFCOA, can I start with advanced classes?

Every athlete is different, and in order for us to understand your fitness level, it’s important to first meet one-on-one. By assessing your capacity in all of the foundational movements, we’ll have a better sense of your strengths and weaknesses and can then recommend the classes best suited to your level.


Do you allow kids at CFCOA?

While we are looking at starting a program for kids, classes are currently only for adults 18 and over.

Do you have a guest policy?

If you’re a member and would like to bring a friend or family member, we’d love to meet them! Please see our drop-in policy for fees and how to get them started.

What does WOD mean?

It stands for Workout of the Day. Simply put, it’s the day’s exercise. CrossFit has a number of specialized terms and acronyms, and you can read more about them here. Before you know it you’ll be talking about “poods” and “Tabatas” like everyone else!

What’s that dry erase board for?

We believe results should be measurable over time. That’s why every workout we do, whether it’s for time or for weight or for maximum repetitions, gets recorded on our whiteboard. It’s a quick and simple process that helps you see how you’re progressing over time. When you see how you’ve increased your overhead squat weight or improved your time for a one-mile run, you’ll be glad you kept track.

*If you have any questions and would like to know more about what we do,
please do not hesitate to contact us through our contact form or call us at 323-284-8906.