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The only way to find out if CrossFit Up Dog is right for you is to come in and try us out. We offer you a FREE introductory class, designed to introduce you to CrossFit and the way our classes and programs are structured. You will get to see our facility, meet our coaches, and try our workouts with our ‘Dog Pound’.

What is the Intro Program and why do you have to take it?

Great question. CrossFit utilizes a broad range of technical multi-joint functional movements, and simple feeder movements. Because of this we are an environment that is 100% coached. Before joining regular classes we have you complete our Foundations program where we introduce you to the movements in our programming (barbell and dumbbell work, pull-up bar and other gymnastic movements, deadlifts, olympic lifts, the presses, rowing mechanics, accessory work and mobility work, their progressions and important feeder movements).

These sessions accommodate all levels of experience to build a stable base and later allow more complex movements to be performed well. You don’t need to have a high current level of fitness before you start CrossFit. We will teach you the movements that are the most efficient for developing fitness, and the weights in your workouts will be scaled to your current capacity. You learn about how and why we do what we do, how to safely perform the movements and how to modify them if needed.

We learn about how you move and your capacity in different domains of fitness, to best accommodate your needs in the workouts. This is the first step in building a coach/athlete relationship.

Whether you have a limited background in fitness, or have trained these movements on your own before, you will find that being coached and hearing new cues is beneficial to your skill development or refinement.

FAQS

WHAT DO I NEED TO BRING WITH ME ON THE FIRST DAY?

CrossFit can be intimidating and we want you to feel comfortable as you begin to improve your health and fitness. Be prepared to exercise with the appropriate attire, a clear mind and positive attitude. You will be met by one of our CrossFit Level 1 coaches who will lead you through a series of warm-up drills before beginning your foundations. Foundations will consist of 9 Fundamental Movements and can stretch over a 5 day period or be consolidated depending on your starting point.

I AM EXTREMELY OUT OF SHAPE, IS THERE A PLACE FOR ME?

Yes, Yes, Yes.  We strongly believe that our program is the optimal path to generate fitness/health – or in the CrossFit World “general physical preparedness (GPP).”  It has been proven time after time that if you show up and do our workouts, then you will achieve results.  The beauty of CrossFit is the focus on Functional Movements and our coaches’ ability to scale/modify these movements so that anyone and everyone can participate in a safe, but difficult WOD (workout of the day).

WHEN CAN I START?

You can start immediately.  Upon completing your application, you will be contacted within 24 hours by one of our CrossFit Level 1 coaches to make an appointment for your first Foundation class.  A Foundation class will be either one-on-one or small group instruction and IS included in your Membership.

DO I HAVE TO JOIN CLASSES RIGHT AWAY AFTER?

The goal of the Foundation classes is to acclimate you to the different types of movements that you will encounter in our programming, as well as, the CrossFit terminology and processes of “a day at the box.”  Upon completing your test out of the Foundation classes, we have never had an athlete not want to join classes; however, our Box has many “open gym” hours that would allow you to come in on your own and perform the WOD (workout of the day).

DOES CLASS INCLUDE TIME FOR WARMUP & STRETCHING?

The class is 1 hour in duration and we provide a dynamic warm-up, which will include mobility, before moving into the other components of the class.  On occasion, an athlete may not finish the programmed WOD (workout of the day) with enough time to stretch; nevertheless, the coach will recommend the appropriate stretches/mobility exercises, which may be performed on the outer areas of the box.

WHY IS THE MEMBERSHIP MORE EXPENSIVE THAN OTHER TRADITIONAL GYMS?

The answer is in the question.  Our programming and instruction is so much more that “traditional gyms.”  There are many traditional gyms that simply want to take your membership fee and don’t care if you ever show up.  We are different.  We know your name, goals, and previous injuries and actively encourage you to improve your health and fitness.  You will also know everybody else’s name and that sense of community helps drive everyone to become better than they imagined.  You will receive individual coaching to improve your lifts, movement patterns and nutrition.  Our group training environment in not quite personal training, but it is pretty close and if you compare our rates to personal training, then you will definitely realize the great value!

IS CROSSFIT SAFE? CAN PEOPLE GET INJURED

The exercises in CrossFit are programmed around the premise of Functional Movements.  Functional Movements are what prepare you for life.  Squatting, running, jumping, throwing, pulling and picking things up ALL pre-date gyms by thousands of years.  CrossFit is safe – bad coaching is not.  Our coaches are all CrossFit Level 1 certified with many years of experience both as coaches and as competitors and we ALL take safety and soundness very serious.

DO YOU ADDRESS NUTRITION?

Yes we do address nutrition, however, in order to reach the masses in an efficient way we utilize social media groups, boards, forums to provide nutritional information and tips.

CAN I DO CROSSFIT IF I AM PREGNANT?

We have had several pregnant women continue doing CrossFit while pregnant, however, this question is individual based and we would say that you should first listen to your body and secondly follow the advice and suggestions of your doctor.  We will always make sure the movements are safe and sound – that is our commitment to you.

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz