Frequently Asked Questions

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In short, no. The only requirements are that you have a positive attitude, a willingness to work hard, to learn new things, and have the desire and passion to let us help you reach your fitness goals. You will succeed and see great results. We want to coach anyone desiring to get into the best shape of their lives. Plus, thinking you need to ‘be in shape’ to start CrossFit is like saying you need to have your life in order before going to church.

CrossFit, as performed in our facility, is very safe due to our three basic concepts of mechanics, consistency, and intensity. You must learn to do the movements safely and consistently before we account for varying intensity. Furthermore, you are always under the watchful eye of one of our coaches every time you step foot in the box. With all that said, we’d be ignorant to say that you can’t ever get hurt here. We don’t train to purposely hurt ourselves, but sometimes it happens; injuries are just a part of life. Truth be told though, you’re more likely to get hurt slamming your finger in a car door than you are coming in here.

It is impossible to predict exact rates at which individuals may progress. Everyone progresses at different speeds and in different ways as the body make-up has the ultimate control. Progression depends first and foremost on commitment to us and consistency in the training session, but also on gender, age, health histories, genetics, nutrition, sleep habits, life stress, work and school. I know, I know, you’re just looking for a concrete answer. Honestly, we’ve found that about the 4-month mark is the place where most people start to really see marked results. The reason is two-fold: one, the movements we do in here are fairly skilled and take a good amount of time to master. Two, it takes time to ingrain good workout AND nutritional habits into your daily life.

Without proper nutrition your body will not be able to withstand the workouts or activities of daily living. Regardless of your fitness goals (increased strength, weight-loss, special race/event, etc.), nutrition is the driving force behind these ambitions. Establishing proper eating patterns will not only fuel your body for the workouts, but aid in energizing it throughout your day. Failing to get your nutritional intake in check will result in slowed progress with our program. The basic concept behind eating the right things in the right portions is simple: Eat meat, vegetables, nuts and seeds, some fruits, minimal amounts of starch and NO sugar.

In short, NO. The idea/theory that you need to do slow, steady state cardio exercise in order to burn fat is long since disproven. While it does work, it is incredibly inefficient and detrimental to your overall fitness. There is a boatload of research that shows what a superior advantage anaerobic activity has over the traditional ‘cardio’ model, not just in terms of strength, speed and power output but also the ability to develop cardio capacity or ‘endurance.’ Coincidentally, the factor MOST responsible for weight loss in controlled experiments is absolute power output, or rather ‘how much work can you do in a given amount of time.’ Unfortunately, there are far too many shiny magazines and talking heads on TV/internet that seem to outweigh that proven research. It’s simply not true.

This is mostly directed at the ladies…NO. You don’t produce testosterone like the guys. And you won’t be training 24 hours a day. 7 days a week. For hours on end. For the fellas, the size you want to gain or lose will be largely determined by your nutrition.

The beauty of CrossFit is that it develops a very broad base of fitness to make you capable of handling any task that life throws your way. You will also gain the confidence in yourself to know that if you can complete a WOD here, a day at work isn’t really all that tough!

$25/day or a T-Shirt from our Box

You are welcome to park anywhere in our open gravel parking lot

Normal workout clothes (t-shirt, shorts, comfy shoes, or no shoes). A towel and water bottle are optional but encouraged. Post workout protein shake to feed your body properly and most importantly a positive mindset that you’ll give your best EFFORT. That’s truly what counts regardless where you are in your fitness journey.

Add an answer to this item.We have a very easy process called a “No Sweat” intro. Just click the schedule tab to book a free consultation to meet with a coach for a private 15-30 minute chat. No sales pressure, just a chance to see if we’re compatible. If you feel like you want to give a class a shot then you can sign up for one of our conditioning classes scheduled throughout the day.

Each class is one-hour long. We start with a dynamic group warm-up that is designed to get the blood pumping, muscles and joints lose, and get you nice and warm. Next, we devote anywhere between 10-20 minutes on our ‘skill sessions.’ These are times when we are working on specific skills (as a group) to improve our technique and/or get stronger. Depending on that day’s focus, you might see barbell work, gymnastic work, plyo boxes, kettlebells, jump rope, and even running mechanics. After that comes the ‘Workout of the Day’ or WOD. Before we yell “3…2…1…GO” we go over all the movements and offer guidance towards the proper scaling of each exercise. (Please read that again…. we will ensure you/everyone has a scalable option in case you’re unable to do a certain movement. After answering all your questions, we start the workout and a coach is always watching each person to be sure they stay safe and motivated. After the WOD, we cool-down and stretch give high fives and then you’re free to go!

We’ve all been there…the ‘new kid’ in class! Everyone is always open and friendly to new-comers. We promote a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed. Most importantly, we won’t ever have you do something that you are uncomfortable with or that is too advanced for your current fitness level. When you walk into our facility we want you to feel like your family. We’re a smaller gym and our athletes become friends (like extended family) to each other. This is one of the most important aspects of why CrossFit is so Vidal… You have a community of people looking for the same outcome you’re searching for, you have an accountability group to hold you accountable from day 1 and you become part of our extended family which we often get together outside the gym and hang out.

It could not be more simple, just click here to book a free consultation to meet with a coach for a private 15-minute chat. No sales pressure, just a chance to see if we’re compatible. Looking forward to meeting you! Your need for change will draw you here, the friends you make will keep you coming.