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These are answers to a few of the more common frequently asked questions about CrossFit Ripcord, if you have any additional questions please feel free to Contact Us anytime!

1. What is CrossFit?
Straight from Greg Glassman, the founder of CrossFit, CrossFit in 100 words is: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
Essentially, CrossFit is a workout methodology based on constantly varied, high intensity, functional movements. It is a strength and conditioning program that incorporates Olympic weightlifting, powerlifting, high intensity interval training (HIIT), plyometrics, gymnastics, and strongman exercises.

2. How do I get started?
Come on in to CrossFit Ripcord to try out one free class with us- this will help you get an idea of what a CrossFit workout is like and see if CrossFit Ripcord might be a good fit for you. Should you find that CrossFit Ripcord is a good fit for you, you will continue on with the CrossFit Foundations program.

3. What are some Common CrossFit Terms I will run into?
CF = CrossFit
WOD = workout of the day
AMRAP = as many rounds (or reps) as possible
EMOM = every minute on the minute
RFT = rounds for time
RX’d = as written or as prescribed, no modifications/adjustments made to the workout
Scaled = adjustments can be made to any movements to suit any fitness level/ability

4. What is the CrossFit Foundations program? What will I learn there?
The CrossFit Foundations program is a small class that will introduce you to the foundational movements, techniques, and terminology that will be used in the larger group classes here at CrossFit Ripcord. We will teach you the proper technique and mechanics to help keep you safe, allow you to move more efficiently, and stay active and injury free for many years to come.

5. What are the costs for membership?
Please see the Membership page on our website for all prices and membership options.

6. Can I come in and workout on my own?
Yes, but only if you are a current member and only during open gym hours. Please check with the coach present and follow the gym’s rules. See our Schedule page for class and open gym times.

7. Do you allow drop-ins?
We gladly welcome drop-ins here at CrossFit Ripcord! Please see our class schedule online and make sure you arrive a few minutes early to sign in and sign a waiver. The drop-in fee is $20 or a t-shirt. If you plan on being here for more than 4 days, please contact a member of our staff at

8. Is there a kid’s area?
There is a large children’s area right off of our main gym area where you can keep an eye on them and get your fitness on at the same time. We know how important it is to keep up on your training while still living the reality of being a parent.

9. Do I have to be in shape to do CrossFit? Am I too young or old?
CrossFit is for ANYONE, from teenagers to grandparents and everyone in between! CrossFit focuses on functional movements- movements we use every single day in real life. A deadlift is a similar movement to picking your groceries up off of the floor, a press is similar to putting something up on a shelf, while a squat uses the same mechanics as getting yourself up from the couch or chair. Any and every movement in a workout can be scaled to properly meet each individual’s needs and ability. You do not need to be in shape or have any prior knowledge of CrossFit- we’ll teach you everything you need to know in our CrossFit Foundations program and continue coaching you on proper technique/form in the larger group classes.

10. Will I get bulky doing CrossFit?
It’s not very likely at all that you will get bulky by doing CrossFit. This is one of the biggest fears women have coming in to CrossFit. First off, women have significantly less testosterone than men which makes it quite hard to naturally develop large muscles. The “bulky” women you encounter in body building are eating a diet geared towards building muscle mass and working out very differently than we do in CrossFit. Second, CrossFit is about way more than just lifting heavy weights. We incorporate high intensity interval training (HIIT), plyometrics, gymnastics, and strongman exercises into our workouts just as much lifting. Lifting will actually help you in burn fat and give you muscle tone.

11. What do I need to bring to CrossFit classes?
Comfortable athletic clothes, shoes that you can run/jump/lift in, water to stay hydrated, and a positive attitude! Here at CrossFit Ripcord, we want you to have fun while also getting in the best shape of your life!

12. I heard there are a lot of injuries caused by CrossFit…is that true?
Any high intensity activity that you participate in has the potential to cause injury, CrossFit is not unique in this respect. However, we take great care in teaching members how to move safely through the foundational movements.

13. How many days do you think I should attend?
Any time you can devote to fitness is better than not doing it at all. However, our members see the most consistent results once they begin attending at least 3 classes per week.

14. How soon will I see results?
As with most things that require effort, results vary greatly by individual. Members that are very serious about making progress generally do so rapidly. By dialing in your diet and coming to classes consistently you will be surprised at how quickly you progress.

15. If I’m sore, should I still come to class?
Yes. Moving your body when you are sore is one of the best ways to help flush out the lactic acid and rejuvenate your muscles. If you are extremely sore you can still come to class and consider it an active recovery day by scaling your workout more so than you usually would. It is important, however, to recognize the difference between just being sore and being in physical pain from an injury.

16. I’d like to lose weight, (nutrition tips?)
You can’t out train a poor diet. Come to class, we have people that can help.

17. Do you have a CrossFit Lite option?
Yes!! CrossFit Lite will be starting soon! This course will incorporate all of the traditional CrossFit methodology of constantly varied, functional movements, performed at high intensity. These classes are scaled down for athletes wanting a lighter option.

18. I’m too old, no previous experience, have injuries, etc.
CrossFit is for everyone regardless of age or ability. Our coaches strive to ensure you are scaling movements appropriately and safely. No experience… Our Foundations class is a perfect place to start. If you have an injury be sure to talk with one of our coaches about the movements so that we can modify them appropriately for you.

19. What if I am on vacation for a week – do I get to carry over membership fees?
We do offer a hold on memberships for absences of greater than two weeks. Please talk with an owner if you have further questions.

20. Are Punchcard members considered to be Ripcord members?
Absolutely!! Please attend all of our community events.

21. How does your Open Gym time work? What times are available?
Open Gym is available for 3X per week and Unlimited memberships. Please see our Membership page for more information.

22. Do I have to take a Foundations Class before joining?
We want you to have the best experience possible and for most individuals that means learning the basic movements in Foundations. However, if you do have previous experience with CrossFit you can see our head coach about joining regular classes.

For more information or if you have any other questions, please feel free to contact us at

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