Frequently Asked Questions
What Kind of Movements Will There Be in a CrossFit Class?
CrossFit is designed to be constantly varied, meaning everyday is different so you never get bored. All workouts are based on the core movements of life, and these movements reflect the best aspects of gymnastics, weightlifting, rowing and more.
CrossFit workouts incorporate functional movements from multiple domains such as:
Traditional strength training
Deadlifts, Squats, Pressing are three movements commonly programmed in CrossFit workouts and are often performed in a variety of ways, utilizing different equipment such as the barbell, dumbells, kettlebells and bands
Monostructural movements
Rowing, biking, running, etc
Gymnastics
In other words, controlled bodyweight movements like pull-ups, box step ups or jumps, etc.
Olympic Weightlifting
Snatch, Clean & Jerk*
*Note: Don't worry if these are new to you! Most people have never even heard of these before trying CrossFit. Our experienced coaches will be there to help teach and guide you every step of the way!
What Can I Expect in a CrossFit Class?
All of our Group Classes are coach-led and follow a planned progression roughly 60 minutes in duration.
A coach will guide you through warming up, followed by movement instruction and demonstration for the workout.
The Coach will supervise and correct any movement performed by you during the workout.
What If I Have an Injury or am Unable to Do Some of the Movements?
"WOD" stands for “Workout of the Day,” and thousands of people all around the world complete it every day, getting fitter and having fun doing it.
The WOD What it’s not: arm day. Or leg day. Or “core.” In CrossFit, we do it all, and “it” looks different every day — because for those who wish to develop the broadest, most well-rounded fitness, routine is the enemy. The human body is remarkably adaptable, and it must continually be challenged in new and progressive ways to get fitter.
Additionally, CrossFit training is training for what we call “GPP,” or “general physical preparedness.” That means our workouts are designed to get you fit enough to handle whatever adventure or adversity you’re faced with and everything in between — whether you need to pull yourself up onto a poolside, pick up a heavy bag of garden mulch, or run for your life out of a burning building. And the good news is you can start any time — no matter your age or current fitness level.
What If I Have an Injury or am Unable to Do Some of the Movements?
Our coaches at CFOTR are exceptional when it comes to working with athletes of various skill sets and levels of fitness. and skill sets.
No matter the day or the movement, our coaches are prepared to help athletes scale as necessary to ensure a challenging workout without compromising safety.
CrossFit classes at CFOTR offer all the fun and energy of a group setting with the added benefit of highly individualized coaching and attention .
Our team has both the knowledge and the experience to scale workouts for multiple scenarios, including pregnancy, adaptive athletes (upper/lower extremeties, special needs, TBIs), injury recovery, mobility issues, etc.
CrossFit is infinitely scaleable, meaning there will rarely be a class where everyone is doing the same exact movement.
For example, you may see a handful of athletes doing pull-ups, while a few others are working on banded pull-ups or performing ring rows in place of pull-ups.
What's the Difference Between CrossFit and Other Gyms or Workouts?
You will see athletes of all different ages, fitness levels and personalities in an given class.
This isn't just specific to CFOTR but is a universal commonality among CrossFit gyms all over the world.
This is one of our favorite things that make CrossFit so special! The community is made up of all different types of people who otherwise may never have met if it weren't for CrossFit.
Over the last 16+ years at CrossFit on the River, we've been blessed to have front row seats for witnessing...
- The beginning of countless friendships
- Conversations that have head to life changing career opportunities
- Our share of romantic relationships that begin inside our walls, including several that have led to saying "I do"!
- Our former "CrossFit Kids" athletes grow up, go off to college, serve in the military, get married and/or begin having their own little ones who are part of the new generation of our CrossFit Kids program!
How Do I Know if CrossFit is Right For Me?
CrossFit is unlike anything you’ve ever experienced. It has changed countless lives for the better.
While part of what makes CrossFit so successful is the fact that it can be for "anybody" thanks to the infinite scalability of the workouts, we understand this doesn't mean its always right for "everybody."
We invite you to come try us out with zero upfront cost or obligation by signing up for your free trial below!
If you love it-and we of course hope you do!-that's fantastic and we'll gladly help walk you through the next steps accordingly.
On the other hand, if you take advantage of the free trial and decide CrossFit and/or CFOTR just isn't the right fit for you due to the workouts, the class times, the music, the overall vibe-literally anything that isn't working for you-we will NEVER pressure you or attempt to guilt you into doing more than the free trial.
Our goal is to give you the best possible introduction to CrossFit and the CFOTR community so that you can make an informed decision on whether or not this is a fit for your life and fitness goals!