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Frequently Asked Questions

Aren’t all CrossFit gyms the same?

CrossFit gyms are not franchises like Subway or McDonalds. We are affiliates, which means the proprietor(s) can operate by their own set of rules and values. We can charge what we want to charge, we can operate during the hours we choose, we can program the workouts we want. Because of the differences between affiliates we urge you to do your homework before choosing an affiliate.

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs. While CrossFit is defined as constantly varied, functional movements, done at high intensity, the only true way to understand CrossFit is to come in and try it for yourself.

Courtesy of CrossFit Inc.

Do I need prior experience to take CrossFit classes?

Absolutely not. CrossFit attracts people from all walks of life. Whether you are a former college athlete or a 70-year-old grandmother, the workouts can be scaled to your capabilities and be made to not only challenge you, but also substantially increase your fitness.

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

No, you don’t. Through different scaling options, any individual, no matter their fitness-level, can do CrossFit. What matters the most is your commitment to the program and willingness to push yourself. Your coach will make sure you aren’t making it too easy on yourself or too hard.

What can I expect when coming to class?

Each class is 60 minutes long and consists of multiple parts: a warm-up, one or two strength components, a conditioning workout, and then a mobility/stretching period. Our members know each others names and we encourage camaraderie.

How frequently should I attend class?

We recommend that you shoot for 4 days per week. We also understand that things come up so if you have to miss a class here and there that’s okay. Expect results from 3-4 days per week but if you only come 2 days per week you can expect 2 days per week results.

What does “scaling” mean?

Scaling is another commonly used word in CrossFit. It just means modifying the load (ex: the weight) and intensity level of the workout to fit YOUR fitness level. For example, the workout involves doing pull-ups, but you are not able to do pull- ups. Does this mean you can’t do this movement in the workout? Of course not. Here is where “scaling” comes in. Perhaps, we will have you perform a ring row as a substitute for pull-ups. Or we may add a band to assist you in performing pull- ups.

What if I don’t know how to do some of the movements/lifts?

That’s no problem! Actually we assume you don’t know how to do any of the movements/lifts we do. The role of the coach is to safely and effectively teach you how to perform all of the lifts we do. Your coach will be teaching you the most basic movements first. Once some basic form of mastery has been shown we will progress you to the next step in learning the more difficult lifts done in CrossFit.

Will I get too big and bulky by doing CrossFit? (Ladies ask this one often)

In order for people to get bigger, especially women, it takes a lot of time, energy, and effort to do so. Please understand that body composition is going to be dictated almost entirely by diet. For most people to gain muscle mass it takes a highly concerted effort in eating the right foods, at the right time, and in a huge amounts. We would be more than happy to provide you with dietary guidance on how to achieve the body type you feel most comfortable with.

I’ve heard CrossFit is a proponent of the Paleo Diet. What is the Paleo Diet?

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity, and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrates. Search the internet for Paleolithic nutrition or diet; the return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription. We have had numerous first-hand success stories in our gym with many of our members following this diet. They have lost weight, tossed medications aside, and have experienced overall improvement. We don’t force any food choices, but offer any guidance when asked.

CHANGE YOUR FITNESS
CHANGE YOUR LIFE

CrossFit 12866

CrossFit 12866 is more than a gym; it is a friendly and encouraging community of members achieving their fitness goals. By our gym catering to no one, we cater to everyone. We have members ranging in age from 14 all the way to early-70’s. Our members are high school and college students, working professionals, busy moms and dads, and retirees.

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30 Gick Road
Saratoga Springs, NY 12866
info@crossfit12866.com

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