FAQ

GENERAL

I heard CrossFit is hard, is this true?
CrossFit is as hard as you make it. When you first start you are encouraged to take it slow, and learn the movements. We encourage you to push yourself as hard as you can which makes CrossFit hard. If you are asked to sprint a 400 meter for time you can do one of two things: sprint it as hard as you can, which will not be a comfortable feeling, or jog it. The person who goes as fast as they can will get better results and yes it will be hard.
I have heard CrossFit is hard, is this true?
CrossFit is as hard as you make it. When you first start you are encouraged to take it slow, and learn the movements. We encourage you to push yourself as hard as you can which makes CrossFit hard. If you are asked to sprint a 400 meter for time you can do one of two things: sprint it as hard as you can, which will not be a comfortable feeling, or jog it. The person who goes as fast as they can will get better results and yes it will be hard. 
Do I need to get fit before starting CrossFit?
NO. CrossFit is designed for athletes of ALL levels — from professional athletes, to desk jockeys, to lawyers, and retirees. We scale load and intensity for all our clients based on their individual fitness level and ability. Going to a traditional health club first will just delay the benefits you will receive from a CrossFit regimen. We can scale every movement and every workout until you are strong and fit enough to complete the workout as it is prescribed (Rx’d). Rarely do you find everyone in the class doing the exact same workout. Fitness is an ongoing pursuit. The most elite athlete can come into our gym and find a workout challenging. Nobody is “fit” enough. Whatever level you are at now, you go at the workout as hard to you can getting fitter and fitter each day. 
Is there a minimum level of fitness required to do CrossFit?

All movements/workouts involved in CrossFit are scalable and our coaches will assist you with scaling so regardless of your age or fitness level you can participate and join our community. Our Introductory workouts does a really good job of letting you know whether or not CrossFit is right for you. Other options include our Boot Camp or Personal Training options. View list of programs here.

I am trying to lose weight can CrossFit help?
Yes. Your health and overall fitness is our primary focus and weight loss is often a result. Given that the program is designed to improve your fitness across many different areas of fitness, when combined with sound nutritional advice you will naturally find your healthy weight. Ironically when you focus more on improving your fitness, and less worried about dieting, your body composition will naturally change for the best. More information can be found on our “nutrition” section of our website. Click HERE for more details on our nutritional philosophy.. 
What is a WOD?
WOD, or Workout of the Day, is the list of exercises for a given day.  Since CrossFit is constantly varied the WOD changes daily. 

CLASS

Q) What would a typical session involve?
A) Our sessions are always varied. No workout is ever the same. Each class is one-hour long from start to finish. Which includes:

Warm up – let’s get the heart pumping
Gymnastic/Strength/Skills component – includes technique, experienced coaching by a CrossFit instructor
Workout of the Day (WOD) –includes a variety of exercises and is predominantly a conditioning component
Mobility – let’s increase our flexibility

Q) I am a 68 year old woman and am concerned about my fitness as I’m getting older. Would CrossFit help me maintain my strength and mobility?
A) Yes. All workouts are designed to be scalable to your fitness level. Given all the movements are functional and related to everyday activities that will improve your strength, mobility and ultimately your quality of life. For example, lifting weights off the ground simulates you lifting some groceries or even a grandchild. That’s what we mean by functional movements. P.S. Our oldest active member is 78 years old. We even offer a special group class called Masters just for you!

Q) As a serious triathlete, how would CrossFit help me improve my competitiveness?
A) Of course we can program another workout specific to your endurance sport to supplement the WOD. The CrossFit program focuses on anaerobic training which research has shown to decrease body fat as well as increase muscle mass, speed, power, strength, anaerobic capacity, cardiovascular function and testosterone levels. Time, burnout, plateaus and injury are associated with high volume training and something we prefer our endurance athletes to avoid, hence improving your competitiveness.

Q) I am recovering from a knee injury and have been advised to increase my leg strength. How can Crossfit assist with my rehabilitation?
A) We can work with you and your doctor to create an individualized program that incorporates functional movements through a full range of motion with emphasis on the correct technique and body mechanics. We will cater to your specific injury and help you make a sustained recovery through exercises that are safe, progressive and effective.

COSTS

Q)What about the cost?
A) We actually cost a lot less than most fitness studios or personal training packages. It cost on average in the United States approximately $60-95/ hour for a personal trainer. At NSC you will always have a coach with you at all times. We will be teaching you the movements, demonstrating movements, giving nutrition advice, and pushing you to your limits. You are getting the value of personal training, plus joining a great community that makes workouts fun, challenging, and exciting. Learn More…

Q) How do the membership/fees work?
A) Our most popular membership is our Non-Contract Unlimited CrossFit membership for $140/month. All memberships are set up via auto-debit.

Q) Why do you consider yourself a “school” versus a “gym”?
A) We consider ourselves more than just a gym. We consider ourselves a “school of elite fitness.” This is a place of learning and empowerment. Our coaches teach you things that you couldn’t have learned previously on your own. The education of fitness that we provide cannot be found at Lifestyles or Bally’s. The reason you don’t find commercial gyms doing these movements is that they don’t know how to coach them. Gyms have machines. Machines are made for physical rehabilitation, not for those pursuing elite fitness.

Q) How do I start?
A) Schedule a FREE “Intro Session” to see if CrossFit Naples is right for you. If you cannot make the day and time scheduled HERE, we would be happy to schedule an Intro session at another time at your earliest convenience. Give us a call at 239-263-8122 or email us at info@crossfitnaples for more details. More information can be found on our FREE INTRO page.

Q) The FREE Intro was great, how do I join as a member?
A) Just come on in and sign up 20 minutes before your first class.

Q) Do you do personal training?
A) Absolutely. Contact Us for more info.

Q) Do you take credit cards?
A) Yes.

Q) What is your cancellation fee?
A) A 15 Day notice is required in writing to info@crossfitnaples.com. Each request is dealt with on an individual basis.

FREQUENCY

Q) How often do I need to come in to see results?
A) Typically new members will start out at 1 or 2 times a week for the first couple of months. As your fitness level progresses it is only natural to upgrade to 3 or 4 times a week. You will notice that we program a workout every day (except Sunday) for the simple reason that most people have hectic lives and cannot follow a strict 6 days a week. When you first start out your body will take time to adjust and yes you will get sore so we recommend starting slow.

Q) What should I expect my first couple of weeks?
A) Expect to be sore. There is no way to get around it. This is normal, and proof of the effectiveness of our workouts. Rest days are just as important as working out. You can help speed the recovery process by drinking plenty of water, getting adequate sleep (7+hours a night), and possibly taking a Whey Protein and Glutamine supplement to help speed recovery. Whatever you do, don’t stop training just because you are sore. It is good to come back and take the next workout light if you need to, the main thing is to keep moving to flush the lactic acid out of the muscle, which is causing you to be ‘sore’. Keep your head up and know that with practice, consistency, and determination, you WILL reach your goals. Consistency is the magic formula.

Q) Will CrossFit make me bulky?
A) In short, no. Read this helpful article to debunk this common myth.

DROP IN

Q) What is your policy for out of town drop-ins who CrossFit somewhere else.
A) Being a city known for its’ beaches we are fully aware and appreciative of our visitors. We welcome CrossFitters from all over the world. Our policy is simple. Contact us by phone at 239-263-8122 or email us at info@crossfitnaples.com and tell us when you plan on visiting. Once we have confirmed your date of arrival we request that you come 15 minutes early to sign a waiver.

Q) What is the rate?
A) $20 each class or 10 class punch card for $150.

For any questions that haven’t been answered here, please fill out our contact us form.