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?
It's easy. Use the Contact form to let us know you are planning to drop in for your first class - any class outside of peak attendance is suitable for new athletes. The mid morning or 5:30pm and 6:30pm classes are the ideal size to get individual attention from the coaching team. Arrive 15 minutes before your first class to complete a waiver (minors require parental signature as well).
Do I have to be in shape before I start CrossFit?
No. Don't wait. There is nothing magical about starting CrossFit and anyone who is able to participate in physical exercises can start their journey in a CrossFit program. 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.
Your prices are higher than a regular gym. Why?
There are many differences between CrossFit and a regular gym - built-in coaching, equipment, fees and attendance rates.
Built-in Coaching: with classes led from start to finish and class sizes between 4 and 18 athletes, your trained coach is like a personal trainer at a fraction of the price.
Equipment: instead of a room full of stationary machines, you'll find an open area full of equipment which you'll learn to use in ways that enable you to live a stronger life.
Attendance: CrossFit Timber members come in for 3-5 sessions per week, in and out in an hour for the workout with a bit of time before and after catching up with others in the community. The community breeds accountability and attendance and therefore results from the hard work are continual and contagious. In contrast, you probably know someone who has been in the gym 3 times in the last five years but they keep their membership because of that really low monthly rate they don't want to lose. That 67% of people who don't use their regular gym memberships never get any results. This video provides another perspective on the CrossFit difference: video
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 demonstrate and explain the lifts and exercises being done for the strength session. After that, the coach will provide instruction for the WOD, set the the time and on the 3-2-1 count, everyone starts the WOD going at their own pace and therefore finishing at different times. When athletes are done, they write their scores on the whiteboard and cheer others on before putting their equipment away as part of our "community" atmosphere. CrossFit is not an aerobics class and it's not a weightlifting class - constantly varied functional movements done high intensity so you get a workout for your entire body day after day.
Can I just come in anytime and workout on my own and not do a class?
Members are welcome to workout on their own during any scheduled Open Gym. During regular class sessions members all complete the warmup, strength training, and WOD together under the direction of the coach leading the class.
Do you offer discounts?
Yes, we offer discounted rates to families, first responders, military, and students with valid identification. Other discounts may be available as part of certain promotions.
I’m visiting the area, can I Drop in for 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. You can join us for a whole week for just $35 or go with a one-day drop in.
What is a WOD?
WOD stands for “Workout of the Day”. Each day's strength training and WOD is part of a weekly program that fits into an overall theme over several weeks. While the whole class is about 50 minutes, WODs may range from 6-10 minutes to 25-35 minutes; everyone starts together but completes the WOD at their own pace and weight load and the movements at their own progression.
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 to five days which is typical for our members.
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?
We do not have child care but we do have an area for children to play while you train. This works well for children who do not need constant supervision or for couples who train over the course of two back to back sessions. Safety is our top concern and it's important that children never be in the workout area and are always provided the necessary supervision.
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.
Being sore is a signal that you used muscles that weren't used to being used - but there's no reason to not be able to walk for a week! Which is why we encourage people to scale appropriately up front. We also know that getting back into the gym is a great way to get through feeling sore.
I want to lose fat and i don't want to get bulky. Shouldn't I be doing lots of cardio?
It's a myth that weight training will result in 'bulking up' but it's a fact that weight training results in fat loss and muscle development. Read this article from CrossFit Invictus on why weight training is better for fat loss than typical cardio.
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.
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.