CrossFit is a strength and conditioning system built on constantly varied, functional movements executed at high intensity.
WOD = Workout of the Day.
Rx refers to the prescribed WOD. That the athlete performing the WOD didn’t modify anything in the workout. (Prescription = Rx)
RFT = Rounds (or Reps) For Time.
AMRAP = As Many Rounds (or Reps) As Possible.
Yes. Whether you attend the first class of the day or the last class of the day, everyone will be doing the same WOD.
No, you are free to take any class at any time.
“Scale” means to scale back the workload, or modify the movements. Virtually everyone that starts CrossFit scales their weight and movements.
We stress the importance of scaling workouts until you feel absolutely comfortable with the movements and the technique that it requires to do them successfully on a consistent basis.
CrossFit requires checking of egos at the door. Don’t worry about the person next to you. Don’t worry about doing everything perfectly. Make sure you have the opportunity to walk in and out of our doors injury-free. CrossFit isn’t going anywhere; there’s plenty of time to get stronger and fitter.
Commit to getting better at one thing (no matter how small) every time you walk into NSXFit, and we guarantee a year from now, you’ll be shocked at your progress.
In short, no. Because every workout can be scaled for each individual’s fitness level, anyone can join in on the fun! We regularly have people that have literally never worked out a day in their life right next to a person who has worked out their whole life – and they are doing the exact same thing, just scaled appropriately to their respective fitness levels. The only requirements are that you have a positive attitude, a willingness to work hard, to learn new things, and have the desire and passion to let us help you reach your fitness goals. You will succeed and see great results. We want to coach anyone desiring to get into the best shape of their lives.
CrossFit, as performed in our facility, is very safe due to our three basic concepts of mechanics, consistency, and intensity. You must learn to do the movements safely and consistently before we account for varying intensity. Furthermore, you are always under the watchful eye of one of our coaches every time you step foot in the box. With all that said, we’d be ignorant to say that you can’t ever get hurt. We don’t train to purposely hurt ourselves, but sometimes it happens; injuries are just a part of life. Truth be told though, you’re more likely to get hurt slamming your finger in a car door than you are coming in here.
Training at Natural Selection Crossfit will produce results. We realize how busy everyone’s lives can be and know there are other places to train, so we’re not out to waste your time. Because you are committed to us for that session, we will give you the utmost professionalism and coaching, motivate you to reach your physical potential, foster team building, camaraderie, and ensure you have fun while doing it! If you are not interested in learning new things, getting in the best shape of your life, meeting new friends, working hard, and sweating, then NSXFit might not be for you.
Only about 15-20% of the global CrossFit community completes every WOD as it is prescribed. Prescribed, or Rx, can certainly be a goal of yours but it should by no means be a point of stress for you. You do what you can do, and you don’t worry about anyone else. This sustainable programming approach will keep you happy and healthy but always serve as a goal-setting mechanism in your development.
It is impossible to predict exact rates at which individuals may progress. Everyone progresses at different speeds and in different ways as the body make-up has the ultimate control. Progression depends first and foremost on commitment to us, and consistency in the training session, but also on gender, age, health histories, genetics, nutrition, sleep habits, life stress, work and school.
The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session. They aren’t there to ensure technique is good when the weight gets heavy or you get tired.
Further, you are as accountable to us as we are to you! If you haven’t come in in a week, we notice. So will the members you’ve grown accustomed to working out with. Expect a text from a Coach if you haven’t been coming in. Of course, there will ALWAYS be a coach watching form in our classes. This leads to less injuries and the confidence to best your previous efforts.
At Natural Selection Crossfit, we encourage life changes. We don’t want anyone to do a “diet” and then go back to old habits. We want to make life long changes with your nutrition.
We do this by teaching you ways to better your nutrition and we of thinking and also but teaching you a few ways that are better ways to eat.
The first one being Paleo, this “diet” lets you eat lean meat and vegetables, nuts and seeds, some fruits, little starches and no sugars. Keep intake to levels that will support exercise but not body fat.”
The second “diet” that we encourage is Zone. With this diet we weigh, and measure you and help you with a nutrition plan based on your current size and goals. With Zone you eat 3 meals a day and two snacks spread out throughout the day.
For the more competitive athletes, we have plans that will help you with that competitive edge also.
Feel free to contact one of your coaches to dive deeper in this subject.
What about cardio, will I need to do extra stuff outside of the gym to keep my stamina and endurance, or to burn more fat?
In short, NO. The idea/theory that you need to do slow, steady state cardio exercise in order to burn fat is long since disproven. While it does work, it is incredibly inefficient and detrimental to your overall fitness. There is a boatload of research that shows what a superior advantage anaerobic activity has over the traditional ‘cardio’ model, not just in terms of strength, speed and power output but also the ability to develop cardio capacity or ‘endurance.’ Coincidentally, the factor MOST responsible for weight loss in controlled experiments is absolute power output, or rather ‘how much work can you do in a given amount of time.’ Unfortunately, there are far too many shiny magazines and talking heads on TV/internet that seem to outweigh that proven research. It’s simply not true.
The size you want to gain or lose will be largely determined by your nutrition. Feel free to contact one of your coaches to get more info.
The beauty of CrossFit is that it develops a very broad base of fitness to make you capable of handling any task that life throws your way. You will also gain the confidence in yourself to know that if you can complete a WOD here, a day at work isn’t really all that tough!
Yes, we offer discounts for the following; 15% for Military (Reserved), Police officers, Firefighters, Teachers and 10% for Students. Active Military on leave are free.
Our daily drop in fee is $20 a session or we give the option of purchase a t-shirt and WOD for free. If you’re going to be in town for a few days or a week our weekly drop in fee is $65.
At Natural Selection CrossFit we are 100% willing to work with you as long as there are open lines of communication.
We do require a 15 days notice to stop or decrease your account. Please send an email to Jessica@nscrossfit.com to make any changes to your account.
We do not offer refunds, the reason we ask for 15 days notice is so that we can make these changes to your account. As adults we should be able to communicate and make things work.
Normal workout clothes (t-shirt, shorts or comfy shoes). A towel and water bottle are optional but encouraged.
As you get more in to your fitness journey you will learn that there is more personal protective gear that most like to have for Crossfit. The most common things are knee sleeves, wrist wraps or olympic lifting shoes.
All of our class times are class/Open gym times, but we don’t allow newer members to go to open gym only times until both parties are comfortable with movements. Our rule of thumb is 50 classes or more before you can come to open gym times. Unless a coach clears you and lets you know that your form is god to go.
However, if you would like to come in and work on your confidence, when doing a box jump, or work on linking those stubborn double unders we amend that. Honestly, use your best judgment, don’t come to open gym after a week of CrossFit and work on heavy jerks if you have no idea what you are doing.
We require all of our potential members to take our Intro session, this session gives you a broad overview about CrossFit as well as how things work at Natural Selection CrossFit. It also allows our coach(es) to get to know you and see what your abilities are or to see if you have an injuries all our coaches should be aware of.
We have a 10-15 min sit down and go over some basic information, followed by a general warm-up then go over the WOD, demo each movement, make sure you feel comfortable completing the movements. Then we start your WOD called Baseline, finish up with a stretch and a free FitAid.
This Intro session is completely free.
Each class is one-hour long. We start with a dynamic group warm-up that is designed to get the blood pumping, muscles and joints loose, and get you nice and warm. Next, we go over the movements required for the WOD including the scaling options. Everyone does the WOD together then we clean up, stretch, high five everyone and go home.
We also offer some accessory work for the ones who need that extra little bit.
We’ve all been there…the ‘new kid’ in class! Everyone is always open and friendly to new-comers. We promote a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed. Most importantly, we won’t ever have you do something that you are uncomfortable with or that is too advanced for your current fitness level.