You have questions. We have answers.
Yes! We offer different levels of the daily workout, which you can read more about on the Getting Started page. If you are a seasoned CrossFitter, we offer a week free so you can try us out and make sure we are a good fit for you! If you are a newbie wanting to go straight into regular CrossFit programmed classes, we offer our On-Ramp program on Sunday afternoons during our scheduled Open Gym time. This is included in our new member sign up special. Three months for $345. More details on the Membership page.
You may also come by and meet our coaches and observe a class anytime. Please check our schedule and stop in.
Every CrossFit box in Knoxville has its own culture, vibe, and community. We encourage you to join us for a drop-in class, try a week for free on us, or tag along with a CFFC member during one of our “Bring A Friend” weeks to get a taste of the welcoming community at CrossFit First Creek. We also don’t want to toot our own horn (okay, maybe we do), but our box offers a quality experience at an affordable price. If you’re new to Knoxville, this is a great way to make new friends, as we host social events throughout the year. Our gym is like one big family.
No! One of the many great things about CrossFit is that every workout can be scaled or modified to suit any fitness level. What that means is that a new CrossFitter and a veteran Crossfitter can do the same workout, but the workout is scaled according to each athlete’s fitness level. We teach our athletes how to scale and modify workouts in all of our introductory programs and our coaches always provide modifications in our regular group classes. You do not need to get in shape before starting at CrossFit First Creek. That’s what we are here for.
We always welcome drop-in athletes at CrossFit First Creek. Check out our class schedule and see what works best for you. Please visit our Membership page to learn more.
Yes! While you will not see crunches at CrossFit First Creek, we know that a weak trunk and poorly stabilized spine is the single most significant limiting factor in all human movement and sports. To this end, our programming specifically addresses trunk or “core” strength.
If you are really worried about this, read this article . But the short answer is no, lifting weights will not bulk you up. In fact, it will help you burn more calories and look better naked.
Surely because we never do any long sessions of running, CrossFitters can’t have any endurance or stamina. Wrong. The widely touted measure of aerobic stamina and endurance is VO2 max, the amount of oxygen that your body can consume during sustained aerobic exercise — medium intensity stuff like distance running or biking. There is a common misconception that long bouts of aerobic exercise are the only way to build stamina and endurance, but this simply isn’t true. In the same way muscles must be taken beyond their limits and torn to stimulate growth, your ability to process oxygen must be pushed out of equilibrium in order to increase your capacity to process it. Running at some level below your aerobic threshold (i.e. less than 100% VO2 max) will do little if anything to increase this ability. To push it out of equilibrium and induce growth, you have to workout at 200% or more of your aerobic ability. In metabolic terms, you need to work the high-intensity phosphagenic and glycolytic pathways in order to improve the medium-low intensity aerobic pathway.
We have 2 bathrooms and are working on getting a shower installed soon!
We certainly do not want to force someone to keep a membership at CFFC against their wishes – for any reason. Memberships can be cancelled at any time.
One of the great things about CrossFit is that we have experienced coaches at every workout to help with athletes’ weightlifting form. Even the most seasoned athletes need help with their weightlifting form from time-to-time, and everyone was a beginner once. So don’t let that intimidate you! Before you join CrossFit classes, you have the opportunity to learn the barbell movements during our On-Ramp course to familiarize yourself before jumping into classes.
You can purchase a membership for kids 11 and older. Any kids younger than that are welcome to come, but must stay off the floor and off all equipment. This is for their own safety and the safety of our members. We are currently working on offering a childcare class so that parents can come work out without worrying about what to do with their little ones! Until then, while our space is small, kids are welcome to come as long as they are strapped in a stroller or stay in the athlete cubby area if they have a device they want to play on.
CrossFit has a bad reputation with some circles in that the sport has a higher-than-normal injury rate. We can assure you that those claims are unfounded, and you don’t have to take our word for it. Check out this article highlighting some studies on the subject. Additionally, we pride ourselves in having highly-trained coaches that care about your safety and well-being, and make proper form a priority. Our coaches don’t stand by idle – it is not uncommon for our coaches to intervene and advocate better form during a workout, or even provide alternative movements to ensure the athlete stays safe. Whether you are a seasoned CrossFitter or a newbie CrossFitter, injuries can happen to anyone, and our coaches make sure to step in when needed.