What should I expect at my first CrossFit workout?

Your first workout at CrossFit VSC will be a fun and challenging experience. Each WOD, (Workout of the day) starts with a dynamic warm-up, then we move on to skill training and strength work.  Throughout the class you will be given clear instructions and movement standards of what to do. We end with a Met-Con that is designed to increase your intensity and challenge your work rate. When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push them selves and encourage each other to achieve higher levels of fitness.

Our regular classes are designed for universal scalability and anyone can participate, however  if you are new to CrossFit we require you to complete our CrossFit Tech course.  After completion of this course you then can continue into our regular CrossFit classes.  Please contact us about CrossFit Tech or to start today!

Do I need prior experience to take classes?

No. At CrossFit VSC we will teach you the fundamentals of CrossFit via our CrossFit Tech program and then you can transition into any scheduled WOD you like.  Exercises are scaled to inspire the beginner and challenge the most elite athlete.

Do I have to be in shape to take CrossFit classes?

No. Seriously.
There is a common misconception that CrossFit is for elite athletes only. The truth is that it is for everyone.  Sure, our workouts look full on, however you will always be working at a level of your own ability and intensity.  Through scaling and adapting workouts to the individual we allow you to start your journey with your current level of fitness.  If you stay on our path, it’s likely that you will get in to the best physical, emotional and psychical shape of your life.

Our community is comprised of people that have never stepped foot into a gym to competitive athletes, former athletes, working professionals,  and people with physical ailments.  
All you have to do is to allow us to get you into the best shape of your life.

Should I warm up and stretch before class?

We always have a warm up session before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!

Do you recommend training daily?

Generally, the CrossFit prescription is 3 days on and 1 day off. Of course, life (and your work schedule) doesn’t see it that way. At a minimum, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in and be exposed to the the program.

Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Its all about quality and intensity of training. Talk to one of our coaches to choose the schedule that meets your specific goals–especially if you’re using CrossFit as your conditioning program for a specific sport.

Always listen to your body and act accordingly.

What makes CrossFit different than other gyms?

CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and it should be strengthened as a whole.

Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want.

So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique.

The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.

What can I expect after my first CrossFit workout?

You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

What are some of the exercises/movements we do?

CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs.

They are:

  • Air Squat

  • Front Squat

  • Overhead Squat

  • Shoulder Press

  • Push Press

  • Push Jerk

  • Deadlift

  • Sumo Deadlift High Pull

  • Medicine Ball Clean

All of these movements are covered in our Fundamentals program to guarantee your comfort in executing them properly and effectively.

Other movements/exercises include:

  • Pull Ups

  • Push Ups

  • Snatch

  • Clean and jerk

  • Skipping

  • Box Jumps

  • Running/Sprinting

  • Rowing

  • Dumbbell work

  • Kettlebell work

  • Wall Balls

  • Static Holds

  • And various others

While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.