FAQ


Can’t I just start in a group class?

Sure!  Check our schedule for our next On Ramp class.

I’m super fit.  I run and bike and do Yoga.  Can’t I just come to one of your Level 1 classes?

Have you been regularly squatting, dead lifting and pressing?  How about snatching and cleaning dumbbells?  Climbing ropes?  We have established movement standards that you must meet in order to gain entry to our ongoing group classes. Call or email to schedule a fitness consult and we’ll get you started in either our On Ramp class or private training to help develop your solid base with our movement pool!

Already a rock star and want to test in?

Do you already meet the standards for Level 1 or Level 2?  Let’s find out! You must schedule 2 testing appointments with Shawn or Natalie.  Testing appointments are $60 each. Testing is Pass/Fail and will be administered for the level you aspire to.  You are also accountable for our full movement curriculum. If you do not Pass you will need to do more one-on-one or small group training to elevate your game.

My girlfriend is Level 1 and I’m Level 2, can we train together?

A level 2 athlete can register and train in a level 1 class, but not the other way around.

How long will it take for me to achieve Level 1 or Level 2?

Why don’t you just ask us for the meaning of life?  Gee whiz!  Seriously, however, that depends entirely on you, your level of commitment and what you’re bringing to the game on day one.  Are you a former gymnast who eats protein (not soy) at every meal and sleeps 8 hours a night? You will likely be a Level 2 athlete in very short order.  For the de-conditioned couch potatoes and the high carb cardio athletes out there…it’s going to take A LOT of work!  You will need to modify your nutrition and let go of some old habits if you want to streamline this process and optimize your results.

Do you offer a family discount?

We sure do! For one year commitments only: 10% off per month for each additional family member. There is no family discount for private training sessions unless family members are sharing the training session, in which case the normal partner training rates apply.

What is your cancellation policy?

1-on-1 training clients

The session dates and times that you book with your trainer are reserved for you alone for that 30 day period.  Within any given 30 day training period you may have one rescheduled cancellation if you provide at least 24 hours notice.  Rescheduling is subject to your trainer’s availability and must take place prior to your session package expiration dates.

1-on-2 and 1-on-3 training clients

The session dates and times that you book with your trainer are reserved for you alone for that 30 day period.  Sessions missed by one member of a small training group cannot be made up.  If for some reason all members of a small training group need to cancel/reschedule they may do so once within any 30 day training period if they provide 24 hours notice.  Rescheduling is subject to your trainer’s availability and must take place prior to your session package expiration dates. All “NO SHOW” missed appointments will be billed at full session rate.

Can I get credit or refund for missed group class sessions?

No. Your fees are treated as tuition.

What are your hours?

Personal training is by appointment only.  Please contact us to schedule your sessions.  Group classes require private training as pre-requisite or testing to determine eligibility.  See above.

I train at a CrossFit facility in another town and am traveling through town.  Can I drop in on a class?

Sure! Check and see what Level athlete you are. Then give us a call or shoot us an email and let us know what day you would like to come down.  (Please do not just drop in!) We do a lot in our classes and they move quickly…even the Elements class. That considered, we will do our best to get you into a class appropriate for your fitness level.  Our traveling CrossFitter rate is $20/class.

Excuses

I don’t have time to workout.

Yes you do. A convenient characteristic of our training methods is incredible time efficiency. Our training sessions are scheduled for an hour to allow time for warming up, technique instruction, working out, skills practice, and cooling down. However, some of our clients are unusually pressed for time: in their cases, we are able to get them in and out within 25-30 minutes without sacrificing the quality or intensity of their training.

I’m embarrassed—I’m really out of shape.

Don’t be. First of all, none of our members arrive at a level of fitness that would be considered exceptional by our high standards: they all had and—like all of us—still have plenty of room for improvement. And that’s precisely the reason our members train with us: to improve.

Second, our members are part of a tight community in which encouragement and support of each other are intrinsic. Our best athletes routinely train alongside first-time members. All of us, from members to trainers, are here to help each other progress.

This isn’t for me. I’m not an athlete. I just want to look and feel good.

The majority of our members aren’t athletes: they simply want the best possible results in the least possible time. We train all of our members as if they were world-class athletes because this unequivocally produces superior results in all of us. Why train in a way that inherently limits your potential for success? Why restrict yourself to simply looking good when you can look better, feel better AND perform better?

It looks like you do a lot of squats. I’ve heard they’re bad for you.

Not only is the squat foundational to athleticism, but even more importantly, it’s foundational to functional independence. Squatting has developed a reputation of being unsafe because of the prevalence of atrocious form and severe inflexibility. Properly performed squats and related movements will fortify the knees, hips and back—not damage them—and help prevent injury in the future. Avoiding movements your body was engineered to perform is the best way to ensure injury and your body’s failure to function properly for you. Our coaches spend a great deal of time teaching our members proper form in all movements and constantly monitor performance to ensure safety and optimal benefits.

I don’t want to lift weights because I want to be flexible.

Despite reams of proof to the contrary, the notion that strength and muscle development and flexibility are mutually exclusive is still common, particularly among dancers and other individuals who require extensive degrees of flexibility.

With proper stretching and training, it’s remarkably easy to improve both strength and flexibility simultaneously; in fact, the two are often synergistic. We demand that movements be taken through the full and proper range of motion and that our members stretch regularly and appropriately.