Is this a gym?
Yes, but it is likely very different from any gym you have ever been to before. There are no machines, and no magazine racks. Our clients come here to work, and their results are determined by that work. Do not be intimidated; we train everyone and anyone willing, any fitness level, from any background. Our clients are our family and community. Whether starting from step one or working from an elite athletic level, our programming can help you achieve success. We only offer guaranteed results for those that want to work. Come experience the difference.
This looks hard – Is CrossFit for me?
Yes, it is hard, but nothing comes easy and the fun and increased fitness, health and confidence you will gain, make it well worth it. CrossFit is for everyone – kids, seniors, moms, professionals – you name it. We scale it back and progress as your fitness grows.
How do I get started?
Contact us to arrange a FREE Intoduction Class. These are by appointment only. All new clients should contact us to discuss their needs, goals and any other considerations they may have. We will also be able to ascertain a persons initial fitness levels and experience with CrossFit and determine whether this program is for you or not. If a client wishes to continue, they will have to take part in our Foundations Class. Once that class is complete, clients are welcome to join regular training groups.
I don’t want to bulk up – will I add tons of muscle?
No. CrossFit will increase lean body mass, but not like a bodybuilder who’s only focus is to get bigger. Women do not have to worry about getting bulky since it is not hormonally possible unless they use steroids.
The workouts are designed to increase strength, stamina, endurance, power, cardio-respiratory capabilities, balance, flexibility, accuracy and coordination. They are designed to make you better at life…whatever that may consist of for each individual.
How much does it cost ?
Membership to CrossFit Suffolk/Spartan Performance is $150.00/month for Unlimited Sessions. Twice a week is $120.00 per month. There is a discount available for active members of the law enforcement, military and first responder communities. There is a student discount as well.
Can I come in whenever I like to workout ?
No. Your membership will allow you to attend regular scheduled sessions.
How long is a typical class?
Each class will last 1 hour. What you do within that hour will vary from day to day but typically the general structure will be: warm-up, skill-work, strength/conditioning. There will usually be 10-15 mins left at end of each class to allow you to cool down/stretch.
How many people are in each class?
Our current capacity for group classes is 20. Depending on the day there can be anywhere from 3-20 people in a typical class.
Do you have showers?
Why is it more expensive than the big chain gyms?
CrossFit is designed to produce results. The hard work your trainer and you put in, will give back ten fold. Most people balk at the prices initially, but the results speak for themselves and the fun and challenge of CrossFit make people glad they paid for, and got, a quality product. In the end, the daily breakdown of the monthly rate equates to less than what it costs to buy a couple energy drinks or sandwiches, neither of which will improve you health, fitness and well-being! This is far less expensive then joining a gym and hiring a personal trainer.
Do I need any special equipment?
No. A good attitude, the desire to sweat and work hard are all you need. CrossFit achieves it’s results with minimal equipment and no gimmicks. You come prepared to suffer a bit, and we do the rest!
If you lack the ability to commit to a program and would rather make excuses than work hard, then we are not the place for you. If you cannot leave your ego at the door, be consistent in your visits, or fail to take our advice, then your progress will be blunted and you will have no one to blame but yourself for a lack of results. We aren’t interested in catering to people who can’t meet the above personal requirements to achieve success. If you bring the right attitude and willingness to work hard, then you will learn, improve and achieve your goals.
Where can I get more info on CrossFit?
Go to www.crossfit.com and Read the “FAQ’s” section in it’s entirety, as well as the “Start Here” link.
We offer a membership package in the form of “Unlimited” visits. We do not make you sign contracts or pay initiation fees. Payment is on a month to month basis. You may pay by cash, check, credit or debit card. Monthly fees can be set up to automatically be paid via credit or debit card.
We require a written notification of membership cancellation at least 30 days in advance. Full refunds will not be given for memberships terminated without proper notice or after a billing cycle has been entered. In this instance, you will be charged a $30 administrative fee for failing to properly notify CrossFit Suffolk/Spartan Performance of your desire to cancel.
You are more than welcome to stop by our facility to look around and ask questions. Please note that if you come in during an active class time to ask questions, you will have to wait until the session is over for a coach to speak with you in depth about the gym and CrossFit program. We focus on our clients only during class sessions and we want them to get what they are paying for with no distractions.
What is the “Foundations Class”?
Prior to starting at CrossFit Suffolk/Spartan Performance, a client must participate in at least one free class and then take our entry class. The only exceptions to this would be new clients with a previous CrossFit background. If you feel you have the skills necessary to bypass the entry class and join regular training sessions, please contact CrossFit Suffolk/Spartan Performance staff to arrange a session in which we can assess movements and skills. Athletes with prior CrossFit background or those having trained at another CrossFit Affiliate Gym may be able to waive this requirement. We will verify previous membership at other CF gyms.
The Foundations Class covers the foundational movements of squatting, pressing and deadlifting, as well as some other movements commonly seen in CrossFit classes. This course provides basic instruction on the movements and their variations, coaching cues, recovery techniques and dietary considerations.
What do these acronyms and numbers all mean?
You will see several abbreviations and acronyms at CrossFit Suffolk/Spartan Performance and in CrossFit in general. The “WOD” is the “Workout Of the Day”. There are various types of WOD’s that will come up. They will combine elements of monostructural cardio, weightlifting, and gymnastics or they will be one of the aforementioned exercise domains on it’s own. “Monostructural Cardio” is running, jump rope, rowing, cycling, etc. “Weightlifting” refers to elements of barbell work or Olympic Weightlifting. “Gymnastics” refer to bodyweight and body control movements such as pull ups, handstands, ring dips, push ups, etc.
ME stands for Max Effort. This is usually in the case of barbell work were we are working at a prescribed percentage of weight for prescribed sets. These are short efforts designed at increasing absolute strength. They are done for “RM”, meaning “Repetition Max”. In other words, a 5 RM would mean you could move a certain weight only 5 times. 1RM is obviously your max weight in a given movement. It is this 1RM that CrossFit Suffolk will program ME and MetCon workouts off of involving a barbell movement based on established percentages.
“Barbell work” involves squatting, pressing, & deadlifting weight via a barbell. There are variations of each of these movements that are regularly covered at CrossFit Suffolk to improve upon fitness and strength.
In the case of weighted movements during ME workouts, they will be written out as “Sets x Reps” or “Sets x Reps x Percentage/Weight” . So, “7×3” would mean “7 Sets of 3 Reps” and 5x3x85% would mean “5 sets of 3 reps at 85% of 1RM”. It may also be written out as “3x5x225”, meaning “3 sets of 5 reps at 225 Lbs”.
“Olympic Lifting”, “Oly Lifts” or similar terms refer to the two types of Olympic Weightlifting movements, the Snatch and the Clean & Jerk. The Snatch is a movement in which the barbell is taken from the floor to overhead in one complete motion, caught in an overhead squat at the bottom position and then stood up with the barbell overhead. The Clean & Jerk is a movement in which the barbell is taken from the floor, caught on the shoulders in the bottom of a front squat position, stood up in this position, and then it is “jerked” overhead to full lockout via a “push jerk” or a “Split Jerk”. Both these movements are very complex and require great time and patience in learning to do them correctly. However, once learned they are incredible for athletic development and building confidence.
“MetCon” is short for Metabolic Conditioning. These are your conditioning workouts done at high intensity in either an interval based format or a sequence of movements executed for “rounds”. You may be asked to do a workout “For Time”. This means you would do a sequence of movements as fast as possible once through or over several rounds. You score is the final time to completion.
The other variation is an “AMRAP” (As Many Rounds As Possible, sometimes it means As Many Reps As Possible, depending on the workout) workout in a pre-set time frame. An AMRAP workout is doing a sequence of movements over and over in a particular time domain. Your total score in this case is how many rounds (or reps) you completed of the sequence in the prescribed time requirement.
Weight Loss Warning:
If you’re overweight, and you want to do CrossFit, DO NOT accept this mindset: “I want to participate in CrossFit training, but I am going to try to lose weight first and then sign up.” Remember, the reason you are overweight to begin with probably has a lot to do with poor eating choices and lack of a fitness program that interests you. Here is the right mindset: “I am overweight and I know that the only way to reach my ideal weight is to fall in love with a challenging physical activity that I can do for the rest of my life and get sound nutritional advice. Although I would be out of my comfort zone at first, I trust that CrossFit Suffolk/Spartan Performance has helped others in the similar situations so I have no excuse not to give it a try. Let’s do this!”