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CrossFit is great for everybody. If you are looking to get in better shape, this is the perfect place for you. If you have specific goals, such as endurance, speed, power, or strength, CrossFit is also a great fit and can be used to help you reach your goals faster. For athletes, CrossFit is the best strength & conditioning solution out there – we can help you become stronger, more powerful, agile and explosive while decreasing your injury risk and improving your side-to-side balance.
Do I need to get in shape before I start CrossFit?
No! CrossFit is infinitely scalable – meaning we can use the same workout framework for a rank novice or beginner that is very out of shape as we can for the elite athlete. Your expert coach will make some adjustments specific to your fitness level so you get the most out of your workouts from day 1. This might mean lowering the weight, changing the number of repetitions you do, modifying the exercise to something more manageable which still targets the same area of the body, or limiting your range of motion to what is safe for you at this point in your progression.
But everyone is so fit already, it’s intimidating!
Everyone has to start somewhere. Some people may look very fit but everyone shares a common bond – we are all interested in improving. You may see Crossfitters in the media who look exceptionally fit, recognize they are not the average. The gym is filled with a wide variety of people from young to quite old, deconditioned to fit, experienced to brand new.
Am I going to get bulky/huge/look too big?
Not likely, unless that is your goal. Building muscle is important for fitness but given normal protocols CrossFit will not make you big or bulky. Most CrossFitters are actually quite lean. More muscle helps you burn more calories, become more resilient, and look better naked.
I heard CrossFit is Dangerous, will I get hurt?
Everything you do worth doing is “dangerous” to some degree – but in comparison to other strength & conditioning programs CrossFit is no more or less dangerous. Studies of injury rates have actually shown that injuries are more common in repetitive motion fitness programs (i.e. running only) in comparison to CrossFit. The injury rate for team sports is significantly higher.
Injuries happen in strength sports because the athlete worries more about milestones (such as weight) than their technique or ability is prepared for. They push themselves too hard or cannot yet perform the movement properly. That is why we have coaches that will be actively helping you scale workouts appropriate to your fitness level, strength, and mobility limitations.
Science aside, CrossFit, and our gym in particular, is concerned with technique first and foremost, followed by the consistent use of that technique, long before we increase load (weight) or intensity (speed). Our fundamentals sessions are designed to teach you what you need to know and to analyze your preparedness to enter group classes.
Am I going to catch Rhabdo?
Rhabdomyolysis is not a disease that you can catch – it’s a type of heat injury that can result when muscles are pushed well beyond their breaking point. Rhabdo can affect any athlete – it is actually more common in team sports such as football – the media just happens to talk about it in CrossFit because we talk about it in CrossFit. The incidence of Rhabdo in crossfit is extremely rare, and when it does occur it happens because 3 very bad things collide: poor programming (by the gym), poor evaluation of current preparedness (by the athlete), and poor supervision (by the coach). We are going to specifically talk to you about Rhabdo, what it is, why it happens, and how to avoid it during your fundamentals sessions. At Ironstone we think it is better to confront potential problems head on than ignore them.
Do I need a credit card?
Our monthly plans require a credit card to access as we use recurring automatic payments. To purchase individual passes or other merchandise items we accept cash and debit.
What if I need to cancel?
If you need to cancel your membership for any reason there are no complicated fees, penalties, or clauses to allow you out. Simply pay the difference between the level you signed up for and the next tier down by multiplying what you saved per month by the number of months you saved it for and that’s it. Talk to a staff member to find out more.
Can you give me an example?
Sure! Say you sign-up for a 1 year membership but decide to cancel after 8 months – the next “tier” down is the 6 month rate, which is $10/month more expensive. You saved $80 more than people with 6 month commitments over the 8 months by paying recurring payments at the 12 month rate, so that is the cost to cancel.
But I have to go away for work, I don’t want to pay if I can’t use it!
…and we won’t make you. If you are forced away for work we will allow you to pause your membership and resume it when you return. Our awesome software allows us to extend your membership and put it on hold with a set date to start back up again. NOTE: this will not be done retroactively; kindly speak to a staff member before you leave or email two weeks beforehand.
Can I also put my membership on pause for vacation or other circumstances?
If you departure is NOT work related travel we will still be glad to put a hold on your membership. The length of time varies by membership type (see terms at purchase) but for those with a 1-year membership we will allow a cumulative hold for non-work related reasons up to 4 weeks.
What if I hurt myself, can I cancel without penalty or put it on hold for longer then?
We are glad you asked. Broadly speaking, medical related issues will be assessed on a case by case basis. However, we are focused on holistic health at Ironstone and believe that motion is lotion. If you have an injury we encourage you to get back in the gym as your doctor says it is okay and start the rehabilitation process. We have excellent staff who will help you scale and modify appropriate to your rehabilitation needs and easy access to healthcare experts that can help you through the recovery process.
Do you give discounts for Police/Fire/Military/Teachers/Students?
At CrossFit Ironstone we don’t believe in assigning discounts to people arbitrarily based on their chosen occupation, relationship status, or any other biographical data. We believe everyone should receive the exact same quality service for the same price. Our only discount structure is our commitment length, and that rate will be offered to you forever as long as your membership doesn’t lapse.
What if I sign-up for 6 months now but decide I want to stay?
We would argue you are doing it backwards. If you followed our calculation above and you sign-up for 12 months but decide to quit after 6, you will end up paying the exact same price as a 6 month membership would have cost anyways, so there is really no incentive not to sign-up for longer. Further, we will not change your membership tier retroactively; meaning if you decide to stick around after 6 months we will not go back and refund the difference.
If I stay after 1/6/12 months what happens?
Your account will continue to be billed (until you cancel your membership) at the same price you are currently paying. in a 12 month membership the minimum number of payments is 12, but the maximum is indefinite, so you will be able to continue on as a member grandfathered into the membership price you currently have forever unless you cancel your membership.