Frequently Asked Questions
No we require all potential new members to go through our On Ramp program. This is a three week program that meets Monday and Wednesday at 7:30 pm and Friday at 6:30 pm. The cost of this is $150 for the program. We offer this in June, September, January and April.
If you are eager to start and don’t want to wait for the next On Ramp program to start, we also offer an Express On Ramp. We require up to 4 sessions at $50 a session so we can teach all of the Crossfit movements before you integrate into a group class.
We offer a Saturday Community WOD at 8:30am that anyone can come to free of charge. You may come by and meet our coaches and observe a class, please check our schedule and stop in.
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.
Still want to learn more? Check out this article from the CrossFit Journal.