Frequently asked questions:
What is CrossFit?
It’s a workout methodology based on constantly varied high intensity movements that help everyday life. Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never get bored. The intensity that everyone takes part in ends up galvanizing our supportive community.
What does pricing look like?
Month-To-Month - $300/month
3-Month - $270/month
6-Month - $240/month
12-Month - $210/month
3x Week Memberships
Month-To-Month - 192/month
3-Month - $182/month
6-Month - $172/month
12-Month - $162/month
Open Gym add on
I’m new to CrossFit. What should I expect?
When you first come to CrossFit Hard, you’ll start out with a free no-sweat intro session. You'll enjoy a one on one session with one of our amazing coaches were we dig deep, find your real goals and how we can best get you there. We will also be guiding you through a fun workout to see where you are physically and what the best training program is to unleash your true potential.
We have two routes for people new to CrossFit which include our rolling on-ramp program and private one on one sessions. Our expert coaches will be able to guide you to the best route for you personally to achieve your goals.
Is CrossFit dangerous?
With inexperienced coaches, shoddy equipment and the wrong attitude, CrossFit can be dangerous – but so can riding your bike or driving your car. The experienced and proven CrossFit coaches you’ll find at our facility will ensure that you’re training in the safest, most effective and efficient way possible. If you’re spending too much time on the couch right now, that’s hurting you, too! Runner’s get shin splints, tennis players get tennis elbows, strength trainers get strains, basketball players get sprained ankles, couch potatoes get obesity, high blood pressure and heart attacks. At CrossFit Hard we will instill Technique BEFORE Intensity. We will keep you safe by having a watchful eye on you during your entire WOD. By increasing your strength and flexibility, we will actually make it harder for you to get hurt! CrossFit done properly, is both safe and potent.
What’s a WOD?
A WOD, or "Workout of the Day", is the list of exercises for a given day. Since CrossFit is constantly varied, everyone is always anticipating what tomorrow’s will be. We program a different WOD every day.
What's your drop in policy?
We love visitors! To schedule your drop-in session, click here. Experienced CrossFitters from out of town only, please.
Daily rate: $15
Weekly rate: $45
Sign up for your first drop in class and complete our online waiver here.
Do you offer personal training?
Yes! Our coaches would love to work with you 1-on-1 so you can use the workout time you have to its best advantage. To get started with personal training, click here.
I heard CrossFit is a cult.
No, if you have to call it something, call it a tribe. Cults tend to follow blindly to a leader, tribes work together to the group’s benefit. We do tend to be passionate about what we’ve found though because it works so well and so potently for seemingly all body types and walks of life. What makes us different from the normal corporate chain, or “globo”, gym experience is that we develop a community spirit based on encouraging each other to succeed. We support and push each other in our efforts to achieve our goals. There is never any shame in finishing dead last in a work out as you’ve already beaten everyone that decided to stay on the couch that day. We are all in this together and that’s what makes CrossFit so addictive to so many people. Besides, you will be amazed at your new level of fitness and your awesome new body. You may find yourself spouting the virtues of what you found not long after you start as well!
Why are you better than my gym?
The business model for most franchised gyms (we call them “globo-gyms”) is they want you to sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but, you’re on your own after the first one-hour session. They are not there to ensure technique is good when the weight gets heavy or you get tired.
Further, you are as accountable to us as we are to you! We believe in earning your loyalty, that’s why we give you 2 weeks free. If you haven’t come in a week, we notice. So will the members you’ve grown accustomed to working out with. Expect a call or an email, or even a friendly call out on Facebook, if you haven’t been coming in! Of course, there will ALWAYS be a coach watching form in our classes. This leads to less injuries and the confidence to best your previous efforts.
I heard that CrossFit is too challenging for someone like me. Is that true?
“If you think you can’t do something, you can’t.” The person who told you CrossFit was too challenging for you might not be up for the challenge, but I’m guessing you’re reading this because other options have failed you in the past. The answer to your question “No.” One of the beauties of CrossFit is that it is infinitely scalable, which means that we can tailor any movement we ask our members to do to meet your current level of fitness. Every new member will talk to the Head Coach about your health history, current body issues, and your short and long-term goals so that he can help you reach them. Turns out that both Olympians and Grandmas can benefit from CrossFit, the only difference is the prescribed scale for the movements.
What does Scalable mean?
It means we can adapt the work out to suit your, or anyone’s, level of fitness and ability. Scaled according to your ability!
Is it true that CrossFit is only for elite athletes, firefighters, military and police?
Absolutely not. Anyone can gain from the benefits of CrossFit. It is true that CrossFit was initially designed as a fitness program for firefighters, military and police who needed to have a level of fitness to be ready for anything (what we call the unknowable and unknown). This level of fitness allows them to not only be able to save their own lives, but other lives as well. Everyone can benefit from being stronger, faster and more functional.
Do I have to train every day in CrossFit?
No, we encourage you to train intensely but also rest periodically to recover from the exertions as well. It’s vital to keeping you healthy and allowing you to push next time to new personal bests. Over-training is something we discourage because it does not help you achieve your fitness or health goals and increases the risk of injury. We recommend either a 3 days on, 1 day off approach, but we find that a 5 days on, 2 days off works better with most people’s schedules.
Is CrossFit a sport?
Originally, it was meant to supplement your life and make you better at your other activities. However, is has, itself, turned into the Sport of Fitness. CrossFit has its own CrossFit Games with everyone having a fair and equal chance of making it to the elite finals.
I can’t do CrossFit because I don’t want to aggravate back or neck pain from previous injuries.
Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All to often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part.
Since you don’t follow the CrossFit.com programming, what are your goals when programming for the gym?
CrossFit.com provides excellent programming. At CrossFit Hard, we take the same approach with constantly varied movements and workouts. Our programming is designed to help you achieve real results. We program for the whole year, breaking it up into eight week cycles with testing at the start of each cycle and retesting at the end to measure your progress. Our philosophy is the same as HQ (constantly varied, functional movement at high intensity). We just aim to meet some more specific needs of our community.
Can I get a good workout in under 30 minutes?
Yes, this is absolutely what we strongly believe in. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints. CrossFit does go beyond 30 min on occasion, but the majority of our workouts are shorter in duration. If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do. No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.
I am afraid I will get too big and bulky?
In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Yes, we are very much concerned about your strength and we do lift heavy some days. But this is not our main focus. Two: eat an extremely high calorie diet. For most to gain productive muscle mass takes quite the effort in eating the right foods in a high amount. This is also something that we do not focus on. The majority of the workouts we do provide your muscles with more contractile potential and not hypertrophy (muscle mass).
I have to get in shape first before I start?
This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there”.
I feel it is too expensive, is this true?
The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost. Our rates are actually less expensive than any other group led workout programs in our local area.
I have to admit, I just follow your blog and then do the workouts on my own, is this okay?
You could just follow our blog, but you would not get the quality of coaching from our certified trainers. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more susceptible to injury and leveling off in your gains by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus you won’t have someone cheering you on in your basement or local gym, like you have at CrossFit Hard.
*If you have any questions and would like to know more about what we do, please do not hesitate to contact us through our contact form or call us at 301-7788222