If you are new to CrossFit or interested in evaluating our
    program, you are welcome to come in and watch one of our
    training sessions. If you are ready to give CrossFit a try, you
    can join us for a FREE session on Sundays at 10:30 am.

    No CrossFit experience is necessary for the Sunday session.

      To get started in your CrossFit Fully Involved journey:

    We need a little background on your fitness and nutrition history, your goals, and any
    limitations or injuries you might have, so that we may better serve you.  We promise to keep it

    2. MAKE AN APPOINTMENT for an INTRO session.
    Our INTRO session is a free one-on-one training session during which you'll get a chance to
    learn a lot more about our program and actually experience a CrossFit workout for yourself. It
    is by appointment only and is a prerequisite for taking a class. Its purpose is to help us
    serve you better by getting to know your goals and expectations, fitness level, and
    experience.  We will also take a look at how your body moves to see if there are any muscle
    imbalances (one side stronger than the other) or areas of decreased flexibility and identify
    any injuries that might initially provide limitations to your training. If you have already been
    CrossFitting, you can use this session to test into classes.

    Click HERE to access our "GETTING STARTED" form & schedule your FREE Intro.

    3. ATTEND YOUR FREE INTRO - and what to expect:

    A 1-on-1 private session to establish your fitness & skill level can be scheduled in the
    morning (10 or 11) or evening (4 or 7). This session will consist of:

  • Warm-up - to start the eval process & gauge your strength
  • Skill training - to establish your current skill level
  • Workout - to see whatcha got
  • Q & A

    Be sure to eat a meal 1-2 hours prior to training. You'll need energy.  
    Arrive 5 minutes early to fill out the Waiver and Intro form.

    4. Register for ON-RAMP PROGRAM
    After the Intro, we will ask that you complete our On Ramp, which is a series of 6 one-hour
    sessions with one of our coaches.  These sessions are designed to teach you the
    fundamental movements used in our workouts. Additionally, it is designed to ease your body
    into our intensity-based, multi-joint workouts. There is a workout at the end of every session.
    We are committed to focusing everything we do at CFFI on quality of instruction, safety, and
    effectiveness. Therefore, graduation from the On Ramp Program is required for entry into our
    CrossFit Classes.

    Included in the curriculum: squat, front squat, overhead squat, press, push press, push jerk,
    thruster, deadlift, sumo deadlift hi-pull, kettle bell swing, Olympic warm-up, clean, and snatch.
    List is not all-inclusive.

    ***New On Ramp starts every other Monday. Sign up today!***

    Do I have to complete the On Ramp?
    Yes. There are a few exceptions for people who are coming from other CF gyms or have a
    decent amount of Olympic lifting experience.  If you think you qualify, let us know when you
    sign up for your Free Intro. You can use the Intro to test into classes. If you know the
    movements, great and welcome! If you are close, you can remediate up to 3 movements with
    a personal training session. Otherwise we will ask that you complete the entire On Ramp.
    This is how we ensure that you have proper form in the movements, understand the
    movement standards, and are ready to exercise at the intensity of our group classes.

    I’m in pretty good shape, I already do (insert activity here).
    Let us be very clear. Doing multi-joint exercises as fast as you can is not something the rest of
    the fitness world is used to. We come from a broad fitness background and we’ve tried it all.
    Our “Workout of the Day” is generally fast and furious. Everyone needs to ease into the
    workouts to provide a safe transition into the CrossFit style workout. Completing the On
    Ramp is the best way to do this.

    Have questions? First review our FAQ section and if that doesn't help, please call or E-mail
    us for any additional details.

    You can also CrossFit at home…

    If you want to try a CrossFit workout for yourself, you can start immediately. Go to
    www.crossfit.com or click on our Travel WODs page. This will give you some
    examples of CrossFit training. That being said, we caution you, these workouts are
    designed for elite athletes and are very difficult. Here are a few suggestions for
    getting started:

    1. Learn the movements (Mechanics) – most of the exercises that CrossFit includes
    in their workouts will be different from any you have done in the past. When you are learning a
    new movement: put the stop watch away, go light, reduce the repetitions and emphasize
    good form above all else. Overdoing a new exercise is an easy way to get hurt. Read this
    informative article about Rhabdo.

    2. Make the WOD a habit. (Consistency) Three days on, one day off; or five days on,
    two off. Consistency is the key, not so much intensity at first. Be consistent.

    3. Over time, gradually increase the (Intensity) of your workout. Many
    people ask the question, “Is the Workout of the Day really all I need to do?” The answer is
    emphatically “YES” – that is, when you are able to complete it going as hard and fast as
    possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

    This high intensity is part of the design of CrossFit and is required to get the full benefits. By
    working at this high intensity, your body responds / recovers with a very high neurological and
    endocrine (hormonal) adaptation (neuro-endocrine response). This is the “secret” behind the
    Workout of the Day.

    If you run into difficulties on your own, want to get personal or group instruction, or
    want to simply learn more, we suggest the following resources:

    Download a free copy of the CrossFit Journal article entitled

    Browse the CrossFit web site for gobs of information, especially on the message
    board and in the Journal.

    Click HERE to access our "GETTING STARTED" form & schedule your FREE Intro!
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