AFC Crossfit Frequently Asked Questions

Crossfit FAQs

What is Crossfit?

CrossFit is constantly varied functional movements performed at high intensity. CrossFit delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. 

CrossFit promotes proficiency in ten fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. We define fitness as increased work capacity across all these domains. CrossFit athletes run, row, skip, climb rope and carry odd objects. We frequently move large loads long distances quickly, using powerlifting and Olympic weightlifting techniques. We also use dumbells, gymnastics rings, pull-up bars, and many bodyweight exercises

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same routines may be used for elderly individuals with heart disease and experienced athletes training for a competitive event. We scale load and intensity; we do not change programs. 

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, and hundreds of other elite and professional athletes worldwide.

What is a WOD?

WOD stands for “Workout of the Day”. This is the primary group training workout session held multiple times each day. Each WOD is accompanied by a 10-20 minimum warm up period and may also include a technique and/or strength focus before or after the WOD is performed.

What is your guest policy?

Guests may attend up to 3 Free Introductory sessions on the schedule without completing the Fundamentals Training or guests may schedule a time on Wednesday during open time for One Free Intro Session with a coach. 

All guests must register as a guest and complete guest paperwork at Active Fitness Center upon their first visit prior to attending any CF training and sign the guest register each visit thereafter.

How do I sign up for CrossFit?

Sign up for CrossFit at the Active Fitness Centers Front desk.  You will need to complete the Fundamental Training On Ramp class workshop prior to attending our regularly scheduled WOD’s. 

Contact Waylon at 304-465-0700 or afcwaylon <at> suddenlinkmail <dot> com to sign up for a free introductory 1-on-1 session or sign up for the next Fundamentals Program. Once you are an active member you can attend any of our scheduled classes.

Crossfit Ettiquette

  • Remember we are a community—a pretty great one at that.
  • You don’t have competitors here; you have people who push you to do more, go faster, and be better.
  • You don’t have rivals here you have TEAMMATES.  Support your TEAMMATES
  • If you see someone new, be friendly and introduce yourself
  • We warm-up as a group
  • No whining – its hard.  Everyone knows its hard.
  • Do not argue with the coaches over form or ROM, Just do the rep again
  • Please help clean-up the box after your WOD
  • Please clean up after yourself – Your sweat, blood, gear, etc.
  • If you are done with your workout, run with someone on his or her last leg, gather around, and cheer them on for their last rep
  • Tardiness is not accepted - 5 burpees for every minute late

What is “Fundamentals Training?"

Fundamentals is a 3 session workout which introduces you to proper techniques for our  most common moves and exercises while providing you a workout that will progressively prepare you for our Workout of the Day Classes. After the 3 sessions you will be able to attend daily WOD’s. 

During the first 1-2 months of your CrossFit training we will work with you to focus on the quality of your movement as taught in our fundamentals training during each workout before you progress with increased weight and speed. 

Teaching CrossFit’s core moves in an individual or small group setting and building up one’s intensity level are vital to successfully doing CrossFit. As Coach Glassman, Founder of CrossFit has stated: “It is imperative that someone new to CrossFit takes the first month to learn the movements, if they’re not already intimate with them, and establish consistency before increasing intensity.

If you can get through the workouts for one month straight without falling apart, then we recommend that you up the intensity a little the following month. If you throw yourself at this task 100% from day one, these workouts will chew you up and swallow you whole. I promise it. Don’t be misled by the workouts’ brevity. The tougher you are the harder you’ll go down, guaranteed.”

Why does CrossFit cost more?

A better question would be why is CrossFit so inexpensive? Personal training consists of someone planning a workout or series of workouts for you, teaching you the moves in the workout, and monitoring you while you do the workout. 

Average rates for personal training go from $55-75 an hour at all local gyms. CrossFit classes consist of someone planning a workout every day, teaching you the moves in the workout you're about to do, and coaching you on form and technique while you do the workout. 

Additionally, CrossFit is a measurable program that develops consistent fitness gains over time using the most effective workout methodology ever created - all in a group setting with friendly people who actually care to learn your name and encourage you to give your 100%. .  

This high level of coaching is possible by having experienced trainers and maintaining a relatively low athlete to trainer ratio of 9 to 1 or less, meaning if we know there will be 12 people in a class we're going to have 2 trainers in that class. Average rates for CrossFit memberships are $100-$150 a month. 

We understand the economics of our area and are providing this opportunity to our community at a much lower rate than the national average. If you are interested in CrossFit but it is not economically feasible for you please contact us to see if we can assist you in making CrossFit available to you at a reduced rate.

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