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GHF CrossFit Frequently Asked Questions


What is CrossFit?

In short, CrossFit is the sport of fitness.

That’s great, but what does “sport of fitness” mean?
We define fitness as an increased work capacity across broad time and modal domains. As coaches we fundamentally believe that fitness is your ability to work as hard as you can (work capacity) for any amount of time (broad time domains) with any skill set thrown at you (broad modal domains).

It is our job as coaches to make you the best possible athlete you can be. Whether you are competing in an endurance event like a marathon, or performing an Olympic lift (lifting heavy weight fast) we want you to be competent, if not competitive, in anything and everything. We do this through constantly varied functional movements done at high intensity.

OK, I see “high intensity” in there. That means a lot of yelling.
No. This is a big misconception involving CrossFit. Intensity is not yelling or screaming; it is the act of creating power. Power is simply defined as your ability to do the most work in the shortest amount of time.

Who is CrossFit for?
Anyone who is willing to put in the work to better themselves. The CrossFit program is infinitely scalable, meaning anyone can do it. As coaches we pride ourselves on tailoring the programs to each individual athlete. This allows a brand new athlete to be able to workout next to someone who has been doing CrossFit for years. We closely monitor form and technique, adjusting the load and intensity appropriately for each athlete.

You say athlete a lot, what if I don’t consider myself an athlete?
We treat everyone like an athlete. Whether you are 14 years old or 75, our mission stays the same: to make everyone who workouts with us the best possible athlete they can be. We understand everyone has varying limitations and ability levels, we still want to maximize your potential.

What if I have a pre-existing injury or restriction? Can I still do CrossFit?
We do our best to work with anyone who is willing to put in the work to better themselves. We do understand that there are certain limitations that require expertise, for this reason every new athlete who joins the program is given a free Orthopedic Screening at ReQuest Physical Therapy. This allows the coaches at GHF CrossFit to work closely with the doctors at ReQuest to come up with a solution and keep you on track.

How do I get started?
Everyone receives a free Introduction WOD (Workout Of the Day). Sign up for yours!

The Introduction WOD is a taster of sorts. The coach will warm you up and take you through a workout comprised of movements common to CrossFit (Kettlebell Swings, Wall Balls, Burpees, Ball Slams, and Pull-Ups). We want you to get a feel for what a WOD would be like, we also want to see you move. From the Introduction WOD the coach will make their recommendation between the Fundamentals Program or WOD.

What is the Fundamentals Program about?
When you enter the WOD there is a certain level of expectation that needs to be met. We expect athletes to be proficient in certain moves and skills to ensue quality and safety at that level. This way if an exercise that is being performed during the WOD is new to you, it is new to everyone in the class. The Fundamentals Program gets you there. You will be paired with a CrossFit coach for four 1-On-1 sessions. During the sessions the coach will go over certain moves (Turkish Get-Ups, Squats, Pull-Ups, and Wall Balls to name a few), with a WOD at the end of the session. The Fundamentals Program is $199.

How much does a WOD cost?
Drop-in rate - $20

Current GHF Members (monthly auto-renewing)
• 4 sessions per month - $59 
• 8 sessions per month - $99
• 12 sessions per month - $129
• Unlimited sessions per month - $149 

I have my sessions, now where do I schedule my WODs?
All CrossFit WODs can be scheduled through your MindBody account. Go to www.ghfc.com/crossfit and click the book your sessions tab, where you can log in with your username and password. Once logged in to MindBody, click on the CrossFit tab at the top of the page, where you can access our weekly class schedule. Simply click on the time of your choice to add yourself.

How do I cancel/freeze my monthly auto-renew package?
Our auto-renewing contracts can be frozen or cancelled at any time within 14 days notice. Simply inform your coach and they will make sure that you are taken care of.