I have heard CrossFit is really hard, is this true?

CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.

I’ve heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages. First: Mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics.

Can I really get a good workout in under 30 minutes?

Yes, this is absolutely what we believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. The truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. Pin Up CrossFit WODs will vary in time, intensity, weight and duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results. We encourage you to work to the limits of your physiological capabilities.

Since you don’t follow the CrossFit.com programming, what are your goals when programming for the gym?

CrossFit.com provides excellent programming. At Pin Up CrossFit, we take the same approach with constantly varied movements and workouts. We choose to offer workouts that may be more easily scaled in group settings and address some of the needs/desires of our community. You are guaranteed to have one day/week be heavy loading to help address strength demands. We also like to provide people with a longer workout each week so they can get their “endurance” bug fed. Another approach that we have is to address weaknesses the gym may have as a whole. Things like overhead squats, Olympic lifting, or basic technique with bodyweight movements. Our philosophy is the same as HQ (constantly varied, functional movement at high intensity). We just try to meet some more specific needs of our community.

I can’t do CrossFit because I don’t want to aggravate my back or neck from previous injuries.

Numerous clients of ours have come through the doors with previous injuries or tweaks, and found relief from the pain by strengthening the muscles around the problem area. All to often, people neglect exercising their low back due to fear of injury. Because of this, they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part safely and efficiently.

I am visiting from out of town and would love to drop in. Do you allow drop ins and how much does it cost?

We always welcome visitors from out of town CrossFit gyms. Our drop in rate is $20. Please email us ahead of time so we know when to expect you. .

I feel it is too expensive, why is it more expensive than XYZ gym?

Pin Up CrossFit is often difficult to compare to other fitness programs. We offer a variety of classes and options as well as some of the best trainers that CrossFit Headquarters offers. The reality is with the quality of instruction you get from our trainers; it is personal training at a fraction of the cost. We are results driven! Chances are you are here because hours of cardio and time spent lifting weights in the gym haven’t worked out to your favor. Our coach-led class environment and community will push you to reach and exceed your goals! You are not only paying for acess to a gym and top notch equipment, but you will receive hands on, detailed coaching in every class!

How many times per week do you recommend I start with?

After you complete your Basic Classes, we recommend you start out with 3x/week to get the benefits of the programming. Review your schedule and determine the class times and frequency that work best with your lifestyle. Commit – and show up!

Will CrossFit make me bulky?

For the ladies – our most frequently asked question! Here’s a must-read article: http://www.stumptuous.com/lies-in-the-gym

Should I be in good shape before starting at Pin Up CrossFit?

No way! This is a common misconception. Even, the most elite athlete can come into CrossFit and find a workout challenging. CrossFit is designed for ALL LEVELS – from professional athletes to homemakers to retirees. We scale weight load and intensity where necessary to ensure clients are challenged at their appropriate fitness levels. Fitness is a lifelong journey, we are always striving to improve in some way.

What if I can’t do the WOD as it is posted?

Not all athletes can do all workouts Rx (at the prescribed weights we list). A big part of CrossFit is the concept of “scaling” –modifications in movements or reducing weight load to adapt to each individuals level of fitness. For example, may workouts include pull-ups. If you are not at the level of incorporating pull-ups into a workout, your coach will work with you to sub in ring rows or a modified pull-up. In this way, you can begin with less challenging exercises and progressively work up to more advanced movements.

What is a WOD?

WOD stands for “Workout of the Day”. We select and post a workout for each day. This is a workout we have developed with our coaches. Workouts change daily – all part of the ‘constantly varied’ aspect of CrossFit.