What is CrossFit?

CrossFit is core strength and conditioning that uses the prescription of “constantly varied, high intensity, functional movements.” This allows us to work on the ten components of fitness. Cardiovascular / Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. (Courtesy of CrossFit). What does this mean for you? It means that everyday you walk through our doors you can expect no two days will be the same. Routine is the enemy. We work on all areas of fitness to create a program that gives you the ability to prepare for the unknown. Working with the technique, speed and intensity you are sure to get results. Our equipment is minimal, we don’t use machines, we become the machines! Kettlebells, gymnastics, olympic lifting and medicine balls give us infinite ways to keep changing up our WOD’s and grow as an athlete.

  • Getting Started
  • CrossFit FAQ

Q: How do I get started?

If you are looking to work with a coach one-on one we start you in out IronAge 101 Program which is 10 sessions of learning the fundamentals with a WOD to finish your session. This program allows us to evaluate your limitations and work with complete focus on getting you into the Daily WOD’s. Your second option if you are ready to work with a group is out ON rAMP program. This monthly program is run at the beginning of every month to ensure all new members are taught the proper techniques to get you into your classes with full confidence.

Q: Should I start with Personal training or just join the class?

Only you can answer this. We offer personal training packages to help provide a discounted cost to get you moving and provide you with an environment that you feel comfortable in. Personal training will allow us to focus just on you and your movement patterns. If you enjoy the classes then your first step is IA Lite! 

Q: Is IronAge 101 mandatory?

If you are completely new to CrossFit and have never participated in these programs at another box the answer is YES! IronAge 101 give us the time to focus on the safety and mechanics of the body in relation the olympic lifting and gymnastics. By participating in these programs you will feel confident and less overwhelmed when joining the groups.

 Q: Is CrossFit Safe?

Yes. Many are mislead to think CrossFit is dangerous. There are two common ways to make CrossFit Dangerous: #1: You have a big ego. Our coaches work closely with our clients to ensure you are reaching your goals, however learning and building strength take progressions and time, trust in your coaches and let us help you reach your max capacity safely. #2: You don’t listen to your coaches, this goes with the ego, We want to see you excel, we don’t want you to over do it, we teach the proper and safe way and we also inform you of what is UNSAFE and DANGEROUS.

Q: What if I cant do your WOD’s?

Most people coming into our BOX every day is scaling the WOD back one day or the next. We program to challenge everyone, therefore if you are physically incapable or mentally not ready to do a WOD as prescribed we scale it back to allow you to participate and to finish the WOD. We believe that everyone no matter your fitness level can come to any of the group classes and get a great session in and feel accomplished at the end of your session.

Q: How many times a week should I come?

What is your goal? Maintenance? Weight loss? Are you an Athlete? There is no magic number of where you should start. We do recommend a minimum of three times a week to keep your body moving due to the fact when you start CrossFit you may experience some soreness and stiffness. If you are using CrossFit as a sport and would like to compete five days a week is highly recommended. Each individual is different so commit to what you can commit to, just understand the more you come the more consistent your results will be.

Q: What kind of clothing should I wear?

Wear anything you can move in! Pants, shorts we don’t care just be ready to be comfortable and sweat! Shoes are our only concern, you are wanting a good training shoe not a running shoe. Your shoes should allow you the ability to stand with your heels on the ground and not have to constantly fight to stay there. Running shoes generally roll you onto the balls of your feet, we do not want this in class!

Q: Do you have Child Watch?

We do not have child care. We have a class where moms or dad (even though its call Mommas) can bring their children to their WOD. The parent is still responsible for their children. We ask you bring toys, snacks anything that can assist in the coaches keeping your kids safe and happy. We do however provide a supervisor to ensure your child is safe and having a great time.

Q: Do you have showers?

Yes we have two washrooms each with their own shower.

Q: What payment methods do you take?

Currently We accept cash/debit/mastercard/visa or cheque. Should a cheque bounce there is a $25 fee added to reconcile the payment.

Q: When is a good time to come down and check out the facility?

Check out our daily schedule and we ask that you pop down ten minutes before a class to have a peak and ask a couple quick questions.

Q: When is the best time/day to try a drop in class?

If you are trying IA Lite you may drop in any time! If you are interested in trying a full on CrossFit class it is best to email us and let us know so we can pick a day that would be best suited for someone brand new!