Q. I am out of shape – is this too intense for me?

A. Any WOD (workout of the day) can be modified to provide the appropriate amount of intensity for each individual. So no matter what fitness level you consider yourself to be – true athlete or first time exerciser – once you complete the WOD, you will feel extremely accomplished and completely worked out!

Q. I am a female – will this make me bulky?

A. No. Girls are built differently than boys. Unless you take steroids and naturally overproduce testosterone, you will never look like a man. (Though over time, you will generally be able to best most men out there in even the simplest of athletic situations.) You will also need to eat A TON (almost literally) of food. Neither of those situations are typical or common. Can CrossFit workouts be combined with a nutrition plan to have you gain weight? Yes. But if you are not actively working on it ladies, you won’t hulk out.

Q. What does a typical CrossFit On Ramp session look like?

A. An Intro class is very similar to a regular class – it starts with mobility work, some dynamic range of motion movements, and a warm up. But instead of just a review of the workout, there is instruction from the ground up on the how and why of the core, foundational CrossFit movements. We then set up, complete a workout and cool down. Our On Ramp program consists of four, private 30-minute classes to review all necessary movements, answer any questions you may have, and get you ready to join the CFV community.

Q. When can I come try a class?

A. Give us a call/email or use the online schedule to set up your No Sweat Intro, meet a coach, check out our facility and review your fitness goals. If you are new to CrossFit, we’ll help get you signed up for our On Ramp Program; if you are an experienced athlete, we’ll get you sweating as soon as possible!

Q. What does a typical class look like?

A. All classes start with mobility work, some dynamic range of motion movements, and a warm up. Once completed, we review the movements that are going to be used in the workout of the day. Then set up, work hard and cool down. This usually takes approximately 60 minutes – give or take a few.

Q. What is an Open Gym

A. Open gym means that members can train and this time is not lead by a coach.
Sometimes life gets in the way of making our 3-6 CrossFit classes a week.
Sometimes we miss a particular workout, benchmark, or lift that we really want to make up.
Sometimes we want a little extra time outside of class to work on skills, drills, technique.

Enter…Open Gym.

The goals of Open Gym are as diverse as you all are, but here are some highlights of why you might choose to utilise it:

• Practice skills at your own pace, outside of the normal group
• Make-up a missed workout of the day
• Prepare for an upcoming competition or event
• Try new things – PLAY with your fitness!

The gym is open and available to you.

We have made it so available that there is little to no excuse to not get in and train/move or do something.

Only coach prescribed strength and conditioning or rehabilitation work is allowed to be carried out during class times.

And just as a quick reminder, here are a few housekeeping rules and the hours Open Gym is available for your use:

1. There will always be a Coach or Coaches available, but no structured coaching.
2. If you’re seen doing something sketchy, you’ll be asked to stop.
3. Three strikes and you’re out.
4. This is not the time to bring a friend along.
5. To avoid “overuse” injuries, check in with the Coaches on what we’re doing the next few days.
We love people getting after it but you should be able to explain why you’re doing and what you’re doing versus doing something just because. We’re after good health to underpin performance. If we become unhealthy because we get hurt we aren’t able to perform.

Top Tip

Not all Trainers are created equal
You get what you pay for. How much is your health worth? If a trainer is reputable than they will not be hustling for discounted rates. Is an injury or being conned really worth saving a few £’s?