What is CrossFit?
CrossFit is a strength and conditioning program used by thousands of independently-owned gyms worldwide. It is a functional fitness program where you will not find any treadmills and stationary weight machines – instead, you’ll find pull-up bars, barbells, kettlebells and wide open spaces for squatting, running, jumping, climbing, lifting and throwing. CrossFit workouts are comprised of exercises that mimic everyday movements and life situations – moving your body the way it is built to operate. Each day features a different WOD (workout of the day), which will keep your body holistically fit and your mind stimulated.
CrossFit programs are developed for scalability, allowing people of any fitness level and experience to participate. Everyone – adults, kids and teens alike – follows the same general program, simply modifying load and intensity based on individual ability. CrossFit is enjoyed by elite athletes, beginners, and everyone in between.
Why CrossFit Timber?
CrossFit Timber is different from many other CrossFit gyms. We have been told we are nonintimidating and welcoming of all fitness levels. You will find supportive coaches and members. From goals of just simply getting fit, to competitive CrossFitter, to improving your sport, CrossFit Timber will help you meet your goals.
A typical class lasts one hour and is comprised of the warm-up, strength training such as a powerlift (deadlift, back squat, bench press, etc.) or Olympic lift or variation of it (clean, jerk snatch), or skill work, all instructed by a coach. After the warm-up and strength components, a coach will review the Workout of the Day (WOD) with the class and provide warm-up and instruction on the lifts and exercises for the WOD. Whether you are new to CrossFit or a seasoned CrossFitter, all classes are led by a coach and proper warm-up and instruction is done.
How do I get started?
There is no need to call us in advance, just arrive 15 minutes early to complete a waiver (under age 18, we need a parent to sign for you). In order to give you a good exposure to CrossFit, we offer the first three classes at no charge*. Please note that any internet deals are excluded from free classes. Foundations classes are offered periodically (see our schedule page). Personal training sessions also available (see pricing page for details).
*Free Classes available at 9am, 10am, 11am, and 6:30pm.
Do I have to be in shape before I start CrossFit?
If you feel you need to go to the gym to get in shape before trying CrossFit, as yourself one question: "How's going to the gym been working for you?" Probably not well for most people which is why they choose CrossFit. CrossFit is developed for scalability, allowing people of any fitness level and experience to participate. Everyone follows the same general program, simply modifying load and intensity based on individual ability. CrossFit is enjoyed by elite athletes, beginners, and everyone in between. It can actually be more beneficial to start CrossFit without any knowledge of how to exercise. This allows you to learn the important fundamentals from the start. Exercising without coaching can lead to improper form, muscular imbalances and higher risk for injury.
Your prices are higher than a regular gym. Why?
Think of it as a personal trainer at a fraction of the price. Traditional gyms (we call them “globo-gyms”) offer a room full of machines and free weights with which most people don't know how to use to get the most benefit. Globo-gyms don't provide workout programming, coaching, community, or accountability unless you pay for a personal trainer which can cost $50-70 per hour. At CrossFit Timber, there is a coach for every class, providing you with instruction, motivation, programming, accountability, and a very effective workouts. Your membership includes nutrition seminars and other fitness workshops. This video also explains it well: video
Think you can't afford it? Think about what you spend on that latte everyday ($4-5) or getting a few drinks on the weekend ($8-10 each). Better yet, how much you are spending on medication right now that with living a lifestyle of exercising and eating well, you can get off those medications.
What is a typical class like?
Classes are approximately one hour. The first 10 minutes are dedicated to the group warm-up then the coach will explain the lifts and exercises being done for the strength session. After that, the coach will provide instruction for the Workout of the Day (WOD). Finally, it’s “3-2-1 Go!” and everyone starts the WOD and goes at their own pace so everyone will be finishing at different times. The strength component takes approximately 15-20 minutes and the WOD is typically 10-20 minutes depending on the day. When members are done, they cheer others on before putting their equipment away. This is a "community" atmosphere where we support each other. This is not an aerobics class where are heart rates are at a steady state for an hour, it's done in short sessions at a high intensity, resulting in strength, cardiovascular, and fat loss improvements than an hour aerobics class would.
Can I just come in anytime and workout on my own and not do a class?
For the most part, the answer is "no". CrossFit is class-based. The exception is Open Gym times for experienced CrossFitters.
Do you offer discounts?
Yes, we offer discounted rates to families, firefighters, law enforcement, military, and students. Other discounts may be available. Contact us for more details. Proper identification/proof required.
I’m visiting the area, can I visit a class?
We welcome experienced CrossFitters from all over. Just email or call us to join a class. Just arrive to class 10 minutes early to complete a waiver and let your coach know your level of CrossFit experience.
What is a WOD?
WOD stands for “Workout of the Day”. Each day features a different WOD. Some WODs last a few minutes, others 20-30 minutes but everyone starts at the same time but completes the WOD at their own pace. It might take one person 10 minutes and another person 20 to complete the WOD, all depending on their fitness level, weight they are using, and their effort.
What type of movements/exercises will I be doing?
CrossFit incorporates kettlebells, gymnastics movements (body weight movements, not back flips), Olympic lifts, sandbags, sleds, rings, rowers, running, medicine balls, dumbbells, and more. There are no machines except the Concept 2 Rower.
How often should I do CrossFit?
Everyone is different. Though we offer classes seven days a week, that doesn't mean you need to workout every day, in fact, we discourage it. Once you are acclimated to the training, we encourage three days on followed by one day off. Typically, people workout 4-5 days per week, even in the beginning. Although we offer a 3 day per week membership, we have see a significant difference in performance in those who come 4-5 times per week.
What do I need to bring?
A positive attitude and the ability to encourage other members. Also, bring a water bottle and wear comfortable clothing and closed-toe athletic shoes. We ask that you arrive on time for the warm up so that the WOD starts on time.
Is childcare available?
No, we do not have child care. However, we do have a dedicated child care area when your child can play and stay while you train. However, the coach is not the babysitter so you are responsible for your child's safety and behavior.
What is the difference between doing the workouts on my own and doing them at CrossFit Timber?
The most important benefits of going to a CrossFit gym is the coaching. Having a knowledgeable coach with you during your WOD will reduce the risk of injury, improve your fitness faster, and correct improper technique. In class, we focus on warm ups, skills and mobility for injury prevention. Additionally, an important part of CrossFit is community, family and camaraderie. Having positive people around you is the best environment to train in. You will be pushed harder because of this support, and have a great time doing it.
How long will it take to see results?
This depends on how hard YOU are willing to work. The average person can start to see physical changes in about three weeks and feel their overall fitness level improving after about two weeks. Members often experience increased energy throughout the day, better sleep, better focus, and less stress after only a few classes.
I was really sore after my first workout.
Will it always be this way? No. The biggest mistake someone can make is to wait several days between coming in again. The more you workout, the less sore you will be.
Is CrossFit for health, athletic performance, weight loss, or aesthetics?
CrossFit is a complete regimen that will improve health, boost athletic performance, burn body fat, and build strength. Whatever your fitness goals are, CrossFit will help you achieve them faster.
I want to lose fat. Shouldn't I be doing lots of cardio?
I don't want to get bulky. Read this article from CrossFit Invictus on why weight training is better for fat loss than typical cardio. Article
How will CrossFit improve my athletic performance?
CrossFit is perfect for athletes. In fact, we have several former college and Olympic level athletes in here. Our goal is to make you a complete athlete by targeting all 10 general physical skills: Cardio-respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility, and Balance. Most traditional training methods only target a few of those skills. Our workouts will push you both physically and mentally, giving you an advantage over non-CrossFitters.
The workouts you post are hard, I could never do that!
The WOD is made to be challenging but remember you can scale it to YOUR skill level. Weights and repetitions can be scaled. It often takes quite some time before even the experienced CrossFitter can do the “prescribed” weight for the WOD.
I can’t do CrossFit because I have an injury.
Many people have injured their backs, knees, shoulders, etc. and are afraid to exercise. The problem with avoiding injured areas is that they never get strengthened, which creates muscular imbalances and actually increases your chance of re-injury. CrossFit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity. Please let your coach know of any injuries.
Is CrossFit safe?
"I heard you can get injured doing CrossFit, is this true?" CrossFit is safe when done correctly, and your safety is our priority. Just like any other sport, from running to football, there is always risk for injury. We teach proper mechanics in each class and will go over them regardless of your experience. Correct technique will help prevent injury and create a better athlete.
I don't want to be the last to finish.
"I'm afraid I won't be able to keep up." So what! CrossFit is the one sport where he who finishes last gets cheered the loudest. This happens here and at the competitive level. This is a community and we care about how you are doing. We'd rather you finish last every time than not come in at all.