Frequently Asked Questions about CrossFit Delaware Valley:
Why is CrossFit different?
CrossFit is a strength and conditioning system that combines elements from weightlifting, gymnastics and endurance sport. We aim to build a complete fitness that will enable our athletes to become stronger, faster, and to have more stamina. Our philosophy encourages the development of general physical skills that improve your life.
Do you have any more info about CrossFit?
Sure! Read ‘What is CrossFit‘ and ‘What is Fitness‘ to get a better understanding of the theory and practice of CrossFit. Also, here’s a short promo video that shows some CrossFit athletes doing their thing.
Is this for me? It seems kind of, ‘intense’..
CrossFit is a scalable program. Everything that we do can be broken down, either by modifying a movement, lowering time or reps, or dropping the weight. If you watched the video in the previous question, see those people for what they are – advanced CrossFitters doing really incredible things. If you start with us, you’re going to learn the form first and you’ll spend a lot of time with a PVC pipe and not a barbell. Mechanics, then consistency, THEN intensity – that’s the CrossFit way.
What type of results should I expect?
You should expect to gain capacity in all of the 10 General Physical Skills. Those are: Strength, Cardio/Respiratory Endurance, Stamina, Flexibility, Power, Speed, Coordination, Accuracy, Agility and Balance. Depending on how you eat, you might also see some body composition changes (losing or gaining weight). If you need a quick analog for the typical CrossFit athlete, think about an 800m runner. Lean, muscular and capable of doing a lot of work.
I play a sport. Can I do CrossFit?
Sure. You should view CrossFit as your General Physical Preparedness (GPP) program. When you’re off season, you’ll do more GPP and less Sport Specific Conditioning (SSC). As your season approaches, you’ll dial down the GPP and increase the SSC. We have plenty of former and current athletes amongst our ranks and CrossFit seems to fit really well in this framework.
What does a typical class look like?
We begin with a warmup (‘cardio’, join mobility, perhaps tissue manipulation via foam rollers) and go through a series of bodyweight exercises to get your body ready. Depending on the workout, we may do a skill session to practice the moves being used. Then it’s on to the workout.. Many days there’s just one.. Sometimes, we separate the workout into strength and conditioning (metcon) pieces. We end the class with a cool down and stretch. Most classes run about one hour in length but sometimes we go over by five or ten minutes, depending on the work being done and the number of athletes we’re training.
Do you mix experience levels amongst your classes?
Yes. We feel that it’s best to integrate new members right into the main classes, so that they can learn from the experienced members. That said, we do scale workouts during each and every class, depending upon fitness level, experience level or for injuries.
Do you provide any guidance on scaling or are the athletes ‘on their own’?
Yes. We deliberately keep our class sizes relatively small so that our instructors are able to effectively scale the daily workout for individual application. We do this in every class and this is part of our ‘regular’s service.
How many athletes do you have in each class?
Right now, we cap all of our classes to 12 per instructor. In order to give a good class experience, we need to have the right trainer-to-athlete ratio and 12 seems to be the maximum that we can handle. Plus, the instructors need to be able to scale workouts effectively and we can’t do that if 30 people show up at once. Sometimes you’ll see more in a particular class and that’s because the workout is super-easy to administer (i.e. bodyweight or running).
I have an injury. Can I still participate?
Again, we scale workouts in every class. So, if you have an injury, just tell the instructor. We can lower the weight, lower the reps or suggest a completely different exercise so that you can still participate. We do this in EVERY CLASS.
I need a little extra help with XYZ. What can you do for me?
We provide coaching in all of our classes. If the class instruction and demonstration isn’t working for you, ask the instructor on duty for help. If he/she can’t resolve it during class, then you might need to stay after for a fix. If it’s something that requires a lot of work, we may suggest signing up for personal training to really drill the weakness and get it solved for good.
I’m really out of shape. There’s no way I’ll survive in group class..
Our Elements Class is the perfect place to start. The class is primarily beginners, who are all in the same boat as you. Once you ‘graduate’ to the regular classes, don’t forget that we’re still going to have an eye on you and still scale your workouts for awhile (likely working towards Intermediate scaling and finally RX). Once you show that you can master the scaled version, we’ll bump you up to the full dosage. For many of our members, this process of ‘going RX’d’ can take months if not years (these workouts are TOUGH). Advice: Don’t be in a rush to do it all. Think of your fitness as a long climb to a distant horizon. Rome wasn’t built in a day.
MEMBERSHIPS and APPOINTMENTS
How do I get started?
Check out our Membership Info page for the process. Basically, we want all of our prospective members to go through some kind of introduction training before the dive into the group classes. We do this for a few reasons: 1) New members need to understand the movements so they can do them correctly and remain safe and 2) Classes run more effectively when everyone has a baseline of knowledge regarding the movements.
How do your memberships work?
Members choose a membership term (per session, per month) and they either pay all at once or on a monthly recurring basis. If you sign up for a monthly membership, your billing date will stay the same each month. Additional membership policies are right here.
Whoa! You guys are expensive..
We have no interest in competing with 24 Hour Fitness or other ‘globo gyms’. Those gyms are fine if you a) don’t want any coaching, b) don’t need any specialized equipment and c) don’t care about a fun, supportive and gently competitive environment. That’s what we offer. This is our life.. We get results with our clients and we’re serious about it.
What do most people start with?
Most people start with Elements followed by a 3x/week membership. Those who want to CrossFit for maintenance and to stay healthy remain at 3x/week. Those who want to get really fit or compete go to Unlimited.
What if I don’t like it? Can I cancel?
If you sign up for a month-to-month membership, you can cancel anytime for any reason (we ask for 7 days notice to stop your credit card draw). If you sign up for a commitment membership, you can still cancel but any money paid upfront will be forfeited.
Can I hold my membership?
Yes. We allow members to hold up to 30 days per year.
I need to cancel my personal training appointment. How does that work?
Cancellations are ok, blow-offs are not. Please provide 24-hour notice if you plan on canceling, otherwise we will charge you for the scheduled session.
Do you offer CrossFit Kids?
Yes! We are an official CF Kids affiliate and offer two versions of CF Kids classes – ages 6-11 and ages 12-17. More info on our CF Kids program can be found here.
Is it ok if I bring my child into the gym while I’m working out?
You can bring your kids to class, provided they stay in the coat area and off of the equipment. If they’re little and need your constant attention, consider a babysitter. We absolutely do not tolerate kids in the main workout area during class.
I want to skip classes and just come and use your equipment. Can I do that?
Sorry. We’re selling coaching, not equipment rental.