Not at all. You learn the important basics from the moment you start with your On Ramp to CrossFit classes. This will allow you to develop a great foundation. Your trainer is with you every step of the way to tailor each workout. Every person can do CrossFit regardless of age, fitness level or athletic competence.
CrossFit is for EVERYONE and everyone can CrossFit! CrossFit is based on functional movements – the same movements you do every day throughout your life. All movements can be tailored to fit each individual’s needs and fitness level. Everyone benefits from CrossFit.
“Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind. One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals.” ~ Greg Glassman, CrossFit Founder
You will first learn the nine foundational functional movements, bodyweight exercises and weight training. We use a variety of equipment, such as rowers, kettlebells, medicine balls, barbells, bumper plates, bands, rings and more. Which is why you never get bored doing CrossFit.
Classes are approximately 1 hour. Each day is a different combination of movements. Your certified trainer explains the workout of the day and go through a general and specific warm-up. All movements are demonstrated, practiced and tailored to you. There may be some type of dedicated strength or skill work, and then a high intensity metabolic conditioning which can range between 5 and 30 minutes. We also go through mobility movements specific to the workout and cool-down or core work.
Workouts are programmed Monday – Saturday and occasionally Sundays for open gym. This does not mean you must workout 6 days a week. Rest and active recovery days are part of the program. For those new to fitness, we recommend alternating two workout days with one day off. Once you have built a foundation, we encourage at least three days in a row, followed by one day off. And not more than 5 days per week to allow your body to rest and recover.
If people have previously had a low back, shoulder or knee injury, they may be afraid to exercise. The problem with avoiding those previously hurt areas is that they continue to lose strength and mobility, creating further risk of re-injury. Muscle imbalance is created when training other areas of the body and avoiding the problem area. The problem area continues to get weaker. CrossFit, when scaled properly by a certified trainer, can help rehabilitate the injured area.
CrossFit teaches you how to move properly, with good form and correct mechanics, which helps regain functional movement and mobility so you can do everyday tasks – such as picking things up from the ground (deadlift), lift yourself up from a seating position (squat), and put things up on a shelf (press).
CrossFit is safe when done correctly. At CrossFit Grail, safety is our priority and you are always trained by certified coaches. We teach you proper mechanics for functional movements and help you to develop the skill, form, strength and mobility over time, to then start adding weight and intensity.
Any activity – even walking, running or bike riding – can result in injury. CrossFit is actually safer than most activities because each exercise is what your body is meant to do in everyday life – like squatting, pressing and lifting.
CrossFit is a complete exercise regimen that will improve your overall health and athletic performance, as well as increasing your strength, muscle tone while helping to shed body fat. Whatever your health and fitness goals are, CrossFit helps you achieve them faster.
No need to worry! All workouts are tailored to YOUR fitness and skill level. All exercises are scaled to the proper weight, repetition, time, distance, etc. for you. Modifying workouts as needed, no matter how long you have been doing CrossFit, prevents over-exertion as you work to increase your strength, endurance and mobility.
We hear this from women quite a bit when they are new to fitness and considering CrossFit. But we also hear this from women who have doing what we call ‘chronic cardio,’ but now want to increase their strength. For a woman doing CrossFit for overall health fitness 4-5 days per week and who have a somewhat healthy nutrition plan will gain muscle and muscle strength and see muscle definition. Genetics and body type play a role on which muscles develop faster and the shape the body takes. But women simply don’t have the hormones to make them ‘bulky’ with this workout regimen.
The fact is that women should and need to strength train. Strength training increases both physical and mental strength, decreases risk for osteoporosis, heart disease, and diabetes, reduces risk of arthritis, injury and back pain. Strength training also improves mood, fights depression, while leaving you feeling empowered and proud of what your body can do, not just how it looks. CrossFit helps women burn fat and increase muscle for a lean and toned body, not like a bodybuilder.
YES! Fitness is 20% exercise and 80% nutrition. It is difficult to move the fitness needle when you do not have a healthy diet. The cornerstone of our fitness program is nutrition. Everyone starts with a body composition test and nutrition assessment to determine the best plan for you to fast-track you to Guaranteed Fitness Results. At CrossFit Grail, we believe that nutrition does not have to be complicated and there is no one-diet-fits-all plan. We work with you for your specific needs and provide you the tools and accountability you need to reach your goals.
This really depends on you. How hard and how often are you willing to work? And what are you doing the other 23 hours a day? A person that is dedicated and consistent can see results very quickly. If you are willing to change your nutrition with our nutrition plan and start exercising regularly, then you could see results in just a few weeks. Most people experience more energy throughout the day, better sleep, better focus, and less stress after just a few sessions.
CrossFit is perfect for athletes. CrossFit targets all 10 general physical skills: Endurance, Stamina, Strength, Flexibility, Coordination, Agility, Balance, Accuracy, Power & Speed. Most traditional training methods only target a few of those skills. CrossFit workouts challenge your mental toughness, to give you an advantage for any game or competition requiring you to push beyond. CrossFit is known as the “sport of fitness.” Being able to continue when fatigue sets in and you hit that mental wall is part of your training. At CrossFit Grail, you learn how to eat right for your goals, get stronger, faster, increase your flexibility and mental toughness to become a well-rounded athlete!
The knowledgeable coaches at CrossFit Grail lead you through your entire workout. This reduces the risk of injury while pushing you to maximize the intensity of the workout. If you have been working out on your own and have developed poor form and body mechanics, it is much more difficult to correct in the future.
Proper warm-up, skill and mobility work are just as important to your workout to prevent injury.
A huge part of CrossFit Grail is the family feel, supportive community of like-minded people and the camaraderie of a group. When you surround yourself with positive people that push you, encourage you and celebrate your successes, you actually want to come workout. You won’t get bored with the constantly varied workouts and just have a great time in your shared fitness experience with your friends. We strive to make CrossFit classes at the Grail the BEST HOUR OF YOUR DAY!
No. There are no drop-ins to group classes unless you are an experienced CrossFitter and have tested into our classes. You must successfully test into our CrossFit Program by meeting free of charge one-on-one with a coach or by completing our Beginner CrossFit class series.
CrossFit Grail focuses on you as an individual. You are unique and so are your goals. We cannot give you an exact quote until we meet with you for your FREE Intro Session where we can discuss your goals and fitness background and recommend the best plan to help you reach your goals. Your plan may consist of a combination of Personal Training, Nutrition Coaching, Beginner CrossFit classes and group CrossFit classes. That said, we have plans that can guarantee results for the cost of a cup of coffee a day.
After your FREE Intro Session, your coach will recommend a plan that usually includes nutrition and a combination of personal training and group classes. You and your coach agree on what is possible to achieve – called S.M.A.R.T goals. Specific, Measurable, Attainable, Realistic & Time Sensitive. If you follow the plan, we GUARANTEE RESULTS!