What is CrossFit?
“Constantly varied, functional movements at high intensity.” So what does that mean exactly? CrossFit is a strength and conditioning program that is different day by day (constantly varied) that focuses on movements that your body is naturally meant to do (functional) and has great results when done in a fast paced environment (intensity).
You will not find treadmills or stationary weight machines here, instead you will find barbells, kettlebells, pull-up bars, jump ropes and open spaces for squatting, jumping, lifting and running.
What does a class look like?
A typical class lasts between 45 to 60 minutes and is comprised of the warm-up, strength or skill training such as powerlifting (back squat, deadlift, bench press, etc) or Olympic lifting (clean, push press/jerk, snatch) or skill work (double unders, handstand pushups, muscle ups, etc). After those portions are complete the trainer will run through the Workout of the Day (WOD) with the class and provide instruction and a demonstration of the lifts and exercises for the WOD. All classes are led by a trainer so whether you are new to CrossFit or a seasoned CrossFit athlete you will be given proper warm-up and workout instructions.
The warmup is about 10 minutes and is done at your own pace and is programmed for you or you can do your own warmup. The strength/skill work takes about 15-20 minutes and is also at your own pace and then the WOD itself is anywhere from 10-20 minutes on average. Everyone will start the WOD at the same time when the clock starts and you will go at your own pace with everyone finishing either at different times if it is a time based WOD or if it is rep based WOD you will all finish at the exact same time with a different number of reps completed. As each athlete finishes they stay to cheer on the others before putting their equipment away which brings in a “community” atmosphere where we all support each other.
How do I get started?
Attend our On Ramp course to learn the foundational movements of CrossFit, or if you have CrossFit experience stop in 10 minutes before class to sign up.
Send us an email at firstname.lastname@example.org to sign up for On Ramp or to let us know you are stopping in to get started.
Do I have to be in shape before I start CrossFit?
CrossFit was designed for scalability, allowing people of any age, fitness level and experience to participate. Everyone in the class follows the same program, same workout, simply modifying load (weight) and intensity (speed) based on the person’s ability. CrossFit is enjoyed by elite athletes, beginners, and everyone in between. It can actually be more beneficial to start CrossFit without any knowledge of how to exercise. This allows you to learn the important fundamentals from the start. Exercising without proper coaching can lead to improper form, muscular imbalances and higher risk for injury.
Your prices are higher than a regular gym. Why?
Think of it as a personal trainer at a fraction of the price. Traditional gyms (we call them “globo-gyms”) offer a room full of machines and free weights with which most people don’t know how to use to get the most benefit. Globo-gyms don’t provide workout programming, coaching, community, or accountability unless you pay for a personal trainer which can cost $50-70 per hour. At Rushmore CrossFit, there is a trainer for every class, providing you with instruction, motivation, programming, accountability, and a very effective workout.
Think you can’t afford it? Think about what you spend on that latte everyday ($4-5) or getting a few drinks on the weekend ($5-10 each). Better yet, how much are you spending on medication right now that with living a lifestyle of exercising and eating well, you can get off those medications.
Is Childcare available?
We do not have childcare available but we do have a dedicated children’s corner where you can work out and keep an eye on your kiddos at the same time and encourage you to bring them. Safety is our #1 concern so they must be able to stay in the children’s corner and not come out onto the workout floor. The trainer is not the babysitter so you are responsible for your child’s safety and behavior.
The workouts you post are hard, I could never do that!
The WOD is made to be challenging but remember you can scale it to YOUR skill level. Weights and repetitions can be scaled. It often takes quite some time before even the experienced CrossFitter can do the “prescribed” or “RX” weight for the WOD.
I don’t want to finish last. I’m afraid I won’t be able to keep up.
Don’t worry about it! CrossFit is the one sport where if you are the last to finish, you get cheered for the loudest. We are community and we all have been in the same shoes and we all care about how you are doing. We’d rather have you finish last every day then not come at all.