Frequently Asked Questions

CrossFit can be viewed in two different ways. As a strength and conditioning protocol, CrossFit is a constantly varied training program that focuses on performing functional movements at high intensities. As a competition, CrossFit is the sport of fitness.

For more on CrossFit, check out THIS VIDEO 

Your first workout at CrossFit POP will be a fun and challenging experience. Each class starts with a general warm-up, then more specific drills to prepare for the day's movements. Most days, we complete a strength training protocol followed by a high intensity conditioning piece or CrossFit WOD (workout of the day). Some days focus only on the conditioning piece, and others have a demanding strength training session that requires the entire class. Our classes are designed for all abilities.

No. However, new members who don't have any experience are encouraged to begin with our private elements coursebefore joining our classes. The beauty of CrossFit is that all exercises are based on movements that you already do–like squatting, pushing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.

No. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best shape of your life.

Our community is comprised of competitive athletes, former athletes, working professionals, people that had never stepped foot into a gym and people with physical ailments. Allow us to get you into the best shape of your life.

We always have a warm up session before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!

No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals–especially if you’re using CrossFit as your conditioning program for a specific sport.

On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Of course, life (and your work schedule) doesn’t see it that way. At a minimum, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in.

CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, (or GPP). We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole.

Our coaches also give you basic education about diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want.

So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique.

The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.

You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs.

They are:

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk

Deadlift

Sumo Deadlift High Pull

Medicine Ball Clean

All of these movements are covered in our On Ramp program to guarantee your comfort in executing them properly and effectively.

Other movements/exercises include:

Pull Ups

Push Ups

Sit Ups

Jump Rope

Box Jumps

Running/Sprinting

Rowing

Dumbbell Work

Kettlebell Swings

Wall Balls

Static Holds

And various others

While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.

No. Each CrossFit affiliate is individually owned and operated. They have their own setups, styles, and programs. One thing they all have in common is that the coaches are certified by CrossFitⓇ.

Functional movements are exercises that translate to everyday activities and across the world of sports. They focus on building power from your core that flows outward to the extremities.

CrossFit pulls exercises from many different types of training in order to build well rounded fitness in our athletes. A CrossFit program will include movements from powerlifting, olympic weightlifting, gymnastics, calisthenics, and monostructural exercise commonly known as cardio. 

No. CrossFit as a program and a concept will work for anyone who wants to become fitter and healthier. CrossFit does focus on high intensity workouts, but that high intensity is specific to the individual. Every movement in CrossFit can be scaled down for beginners or scaled up for elite athletes. For example, if you don’t have the necessary strength to do a push-up, you can scale the movement by doing an elevated push-up or a push-up against the wall.

At CrossFit POP, we offer CrossFit classes for adults, teens, kids, and tots. We also offer private training sessions for individuals and groups.

CrossFit POP is a family oriented CrossFit gym that encourages a close group. We even have family workouts designed to get the whole family moving together. To build and strengthen our community, we often like to host events to bring people together.

We offer an original program created by our own, Coach Phil. Each day has a different strength training focus and a unique conditioning piece.

Yes! Our kids parties are tons of fun and fully customizable. Email us for details.

Our coaches are all certified by CrossFit and have at least a CrossFit level 1. Our head coach is a CrossFit level 3 coach as well as a CrossFit Kids coach.

Membership rates and terms can be found HERE 

Yes. We ask that all drop-ins register prior to the class HERE so we can prepare for your visit.

Our class schedule can be found HERE

You should wear comfortable athletic clothes and sneakers. You may want to bring a water bottle, but we do have a water fountain. Otherwise, we have all of the equipment you’ll need for the class.

No. Our classes are small enough to be able to accommodate beginners. If you do not feel comfortable in the class to start, you may begin with our private elements course. This course will teach you the basics and get you up to speed with the classes.

Some athletes like to buy training shoes, olympic weightlifting shoes, knee sleeves, elbow sleeves, and wrist wraps. Many athletes also buy their own jump ropes, foam rollers for home, and massage guns. None of these are necessary at first, but they may help in many cases.

There are many different diets out there that people swear by, and trendy fad diets come and go all of the time. The truth is, proper nutrition is vital to seeing results from your exercise program. There is no set nutrition plan or fad diet that is right for everyone, but there are a few principles that every plan should follow:

• Intake quantities should be based on your goals. A plan for someone who wants to lose weight and a plan for someone who wants to build muscle will look very different.
• You should keep a food journal, at least in the beginning or until you figure out a system that works for you. It is impossible to make the changes necessary to see results if you don’t know what you’re doing wrong.
• As much as possible, eat meat, fish and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
• Avoid processed sugar, fried food, and alcohol as much as possible.
• Drink lots of water.
• Don’t eat late at night

**We offer detailed nutrition plans for more in depth education and  instruction**

Rest days are important! For a beginner, starting with 3 classes per week is great to start seeing results and not overstress your body. As you adjust to the intensity of the workouts, adding a fourth class, and ultimately a fifth class might be necessary to enhance your results. Elite, competition level athletes may start to train six days a week, and sometimes even work out twice a day, but even they must regularly take rest days.

How quickly you see results from our program will vary based on many factors, including age, nutritional and lifestyle habits, consistency and frequency of training, and previous training. Balanced nutrition aligned with your goals, consistent training at a frequency (ex. 3 times per week for an hour) and intensity appropriate for your current condition, sound sleeping habits, and proper hydration will help you receive the results you want in less time. 

Supplements are intended to help you reach your goals when your diet is deficient of certain nutrients.

Our recommendation is that you get all of the nutrition you need from the foods you eat. A diet focused on eating the right quantities of meat, fish and vegetables, nuts and seeds, some fruit, little starch, and no sugar can provide you with all of the macronutrients (protein, carbohydrate, and fat), vitamins, and minerals you need to build a healthy body.

However, some worthwhile supplements include protein shakes, branch chain amino acids, omega-3 fish oils, and a multivitamin. We do not typically recommend "pre-workout" drinks with high amounts of stimulants, especially for those who are not used to taking them.