Yes! We offer Level 1 classes at all of our scheduled class times. An explanation of this is on the “Get 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 wanting to go straight into regular CrossFit programmed classes (Level 2), we offer our On-Ramp program. This meets two days a week for three weeks to teach all of the Olympic lifts and gymnastics. This is included in our new member sign up special. Three months for $250. More details on the “Get Started” page.
We also offer a Saturday Community WOD at 8:30am that anyone can come to free of charge. 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 on a free Saturday morning community workout at 8:30 a.m., drop-in on a normal class, 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 FirstCreek. 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. Compared to other boxes in the Knoxville area, we offer the lowest-priced membership options. Our box also is a 7,500 square foot indoor warehouse facility and 11,000 square foot outdoor space – meaning you won’t be running into your fellow CrossFitters during workouts like you may experience at other gyms. If you’re new to Knoxville, this is a great way to make new friends, as we host social events throughout the year. If you’re a parent, you can bring your kiddos with you to the box, as we have a kids play area that’s in your view during the workout.
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 FC Fountain City. That’s what we are here for.
We always welcome drop-in athletes at CrossFit FC Fountain City. Check out our class schedule and see what works best for you. Please visit our Dropping-In page to learn more.
Yes! While you will not see crunches at CrossFit FC Fountain City, 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.
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.
YES! We have 2 showers/changing rooms, and 2 bathrooms.
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. If weightlifting just isn’t your thing, that’s okay! You can join as a Level 1 member, and have workouts that are more bodyweight and cardio-based.
You can purchase a membership for kids 12-13 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 have a great kids room with toys and built in swings and monkey bars. They are also welcome to stay in the athlete open lounge/locker area on the pews if they have a device they want to play on.