What will my first time in your gym be like?
Your first time at CNC will likely be either a scheduled consultation or free class. Our consultation will consist of some general conversation getting to know one another and identifying some goals. During both the consultation or free class visit you will get a tour of our facility and a run down of how we operate and who we are at CNC.
Why is your gym more expensive than other gyms?
We know you may have a lot of choices on where to workout. What’s best… A treadmill at home? The gym down the street that is $15/month? A CrossFit membership? We’d actually encourage you to ask a different question. What are your goals? Personalized attention? Trained, professional coaches? Accountability? Working out with a group of like-minded people who cheer on your success? If the answer to any of the above is “yes”, then we’d encourage you to check us out.
What exactly is CrossFit?
CrossFit is a fitness program that will change your life. By it’s definition, it uses “constantly varied, functional movement performed at a relative high intensity”. As a truly functional program, the difficulty level of our daily workouts is designed to be increased or decreased, depending upon the individual. This makes them doable by anyone. Daily workouts could include things such as core conditioning, rowing, sprinting, gymnastics, lifting, etc. And all our workouts are designed to improve overall flexibility, strength, speed, endurance, and agility.
How often do you recommend I come to the gym?
If you’re just starting up, we recommend coming three days/week for your first couple weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two recovery days per week.
I’m not in very good shape… can I do CrossFit?
The very first thing you will discover is that CrossFit does not discriminate. Whether you are young at heart, or have just completed your 50th marathon, or are recovering from injury or healing a broken heart, whether walking the dog is the only exercise you’ve had in years, or you’re someone training for the Iditarod…We will help you achieve your fitness goals. One of the things that makes CrossFit so unique is our community of people from literally every walk of life: stay-at-home parents, elite athletes, students, CEOs, members of the armed services, firefighters, you name it. CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day are designed for anyone to do them. Yes, anyone.
I heard that CrossFitter’s use their own language, can you help me with the terms?
Sure! This is a great link that will help get you started – http://greatist.com/fitness/ultimate-guide-crossfit-lingo. Word of caution: No need to be intimidated by this… We’ll walk you through it all!
What’s your drop-in policy?
We love nothing more than having visitors from other boxes come “throw down” with us! If you are just passing through, we charge a drop in fee of $ 10 or purchase of a t-shirt per day or offer a 10 class punch card for $100. It’d be great if you’d plan on arriving 15 minutes before scheduled class time so we can provide you with a waiver to sign and introduce you to our box. You can find our class schedule [here]. You may find that we do things a little differently than your “box back home.” We hope that you enjoy the change in scenery, clientele, maybe even music. If anything makes you uncomfortable, however, please don’t hesitate to let us know.
Please make yourself at home.
"Draper" 4 RFT Run 400 m 12 PP 50 Dubs Choose weight if you have access. DB/KB/BB use odd object if...
"Power Puff" For time: 30 Toes-to-bars Run, 400 m 15 Power Cleans, 175/115 lbs Run, 800 m 15 Power Cleans, 175/115 lbs Run, 400 m 30...
"Single File" For time: 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over Rows, 35/20 lbs 20 Single Leg Deadlifts, 35/20 lbs -- then -- 75/50 Assault Bike Calories -- then -- 3 rounds of: 10 Dumbbell Strict Press, 35/20 lbs 30 Dumbbell Bent Over...
"Spin Cycle" Complete as many rounds as possible in 18 mins of: 3 Rope Climbs 20/14 Assault Bike Calories 60 Double...
Strength Find your Overhead Squat 5 Rep Max. Build To Heavy "Dead Arm" Complete as many rounds as possible in 12 mins of: 5 Strict Handstand Push-ups 10 Overhead Squats, 95/65 lbs 15 Deadlifts, 95/65...
"Dopamine" Every 5 mins for 25 mins do: 15/12 Assault Bike Calories 18/15 Row Calories 21 10 Meter Shuttle...
21-15-9 reps of: Box Jump Over, 24 in Power Clean, 115 lbs Chest-to-bar Pull-up Front Squat, 115 lbs Lateral Burpee Over Barbell Push Jerk, 115...
"Backstop" 5 rounds for time of: 10 Dumbbell Front Rack Reverse Lunges, 50/35 lbs 20/14 Assault Bike Calories
"CNC 12 Days of Christmas" For time: 12 Runs, 100 m 22 Power Snatches, 115/75 lbs 30 Pull-ups 36 Power Cleans, 115/75 lbs 40 Burpees, 42 Wall Balls, 20/14 lbs 42 Kettlebell Swings, 53/35 lbs 40 Push Press, 115/75 lbs 36 Deadlifts, 115/75 lbs 30 Toes-to-bars 22...
Row 10 km This is an all out effort for time. Teams of 3
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Our passion is inspiring people to reach their fitness potential. Through safe an effective progressions, our process includes a fun and encouraging environment while maintaining a relentless pursuit of proper mechanics.