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.

Thursday 12/13/2018

"Round Trip" Every 3 mins for 18 mins do: 20/14 Row Calories 40 Double Unders Hang Squat...

Wednesday 12/12/2018

Strength Find your Power Snatch 5 Rep Max. BTH "Play Ball" 3 rounds for time of: 10 Power Snatches, 115/80 lbs 20 Box Jump Overs, 24/20 in 30 Wall Balls, 20/14...

Tuesday 12/11/2018

"Crash Course" Complete as many rounds as possible in 15 mins of: 50 AbMat Sit-ups 40/30 Assault Bike Calories 30 Chest-to-bar Pull-ups 20 Power Cleans, 135/95...

Monday 12/10/2018

Strength Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. "Freddy Krueger" 21-15-9 reps, for time of: Kettlebell Swing, 70/53 lbs...

Sunday 12/9/2018

"Sweat Buckets" For time: 50 Row (calories)s 10 Assault Bike (Calories)s 40 Row (calories)s 20 Assault Bike (Calories)s 30 Row (calories)s 30 Assault Bike (Calories)s 20 Row (calories)s 40 Assault Bike (Calories)s 10 Row (calories)s 50 Assault Bike...

Saturday Nov. 24 2018

"Iron Bowl" Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters...

Friday 11/23/18

“Turkey Trot and Goblet Squat” Complete as many rounds as possible in 23 mins of: Run, 200 m 36 Kettlebell Swings, 53/35 lbs 36 Goblet Squats, 115/75 lbs Teams of 3 Run together Goblet Squat with a barbell and 2 working together Divide KB swings as...

Wednesday 11/21/18

“Christine” 3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20...

Tuesday 11/20/18

“Full Count” For time: 30 Kettlebell Swings, 53/35 lbs 25 Kettlebell Swings, 53/35 lbs 20 Kettlebell Swings, 53/35 lbs 15 Kettlebell Swings, 53/35 lbs 10 Kettlebell Swings, 53/35 lbs After Each Set: 14/10 Calorie Assault Bike 200 Meter Wreck Bag Run(Weighted Run)...

Monday 11/19/18

Strength Build to Heavy Record your best Complex 1 rep max lift. 3 Power Clean + 3 Front Squat + 3 Jerk ”Randy Savage” Complete as many rounds as possible in 12 mins of: 3 Macho men Complex, 135/95 lbs 15 Toes-to-bars Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push...


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.


146 Jeffcoat Industrial Road
Dothan, Alabama 36303

Phone Number: