Can I really get a good workout in under 30 minutes?
Yes, this is absolutely what we 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 Local 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.
CrossFit Sounds Too Hard for Me. What If I Can’t Do Everything?
CrossFit is hard! It is accessible as well. There is no movement we teach that we cannot modify to make it appropriate for each individual’s needs. That is why the advanced CrossFitter can train right alongside the beginner – each has their own fitness goals!
CrossFit stands by the idea that “people’s needs differ by degree not kind. Olympic athletes and our grandparents both need to fulfill their potentials for cardiorespiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, balance, and agility… We scale our program by altering rest, load, intensity, etc. while utilizing the same tools (exercises) for everyone whenever possible.”
This is why we are the only CrossFit in our area to offer leveled classes and leveled versions of the workout within those classes.
Do I Need to do “Cardio” Outside of CrossFit?
We often hear this question, and the answer is usually, “Nope!” Even though CrossFit workouts are generally short in length, they elicit great levels of cardiovascular improvement. CrossFitters will often say, “I haven’t run a 5k in months, and today I beat my best time!”
While we encourage athletes to participate in activities they enjoy, it is not necessary for achieving high levels of fitness. If you are looking for a one-stop source of fitness training, CrossFit is that source.
I am coming to CrossFit Local and would love to drop-in. Can I and how much does it cost?
CrossFit Local loves drop-in guests. Our drop-in rate is $25 and you get a t-shirt!
I don’t think the coaches are qualified. I’ve heard that they get their certification after only one weekend.
The Level 1 certification does indeed take one weekend. Pass the test, you’re certified. But… your CrossFit Local coaches have that plus they’ve completed our intensive ITP (instructor training program) led by both owners, Chad and Kelly Edwards. Chad is also the only CrossFit owner in the Triangle who has a Bachelor’s degree in Exercise and Sport Science.
Degrees are awesome, but we also listen, have sharp eyes, give helpful cues and ensure your safety.
I have back/knee/shoulder problems.
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 the injured area due to fear of reinjury. 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.
I’ll have to pay a lot of money upfront for Foundations/OnRamp/etc.
Not at Local, you don’t. We do a free one-on-one intro to get people started here so we can get to know them, their goals and let them see if CrossFit is a good fit for them. After that, if they want to join, they can! We are the only CrossFit in our area that offers leveled classes and leveled WODs so people can get started on their CrossFit journey right away.
I’m afraid I will get hurt.
Injury is a risk inherent in any movement. Just walking carries a risk. Sitting on the couch and doing nothing carries a risk. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements). One does not come before the other. We always start with Mechanics. This is why it’s important to come to CrossFit Local where there are good coaches who watch out for your safety and to listen to your body.
Isn’t it just for hardcore athletes? I think I’m too old/too out of shape.
Of course not. We welcome everyone at CrossFit Local. We have athletes (and yes, we refer to everyone as athletes) who are grandparents, college athletes, kids, moms, pregnant women, recovering from surgery, and some who haven’t worked out in 15 years.
It’s too expensive.
Our workouts are posted online every day for free. Many of them you can do at home, on your own, for FREE. While you could just follow our blog, you would not get the quality of instruction from our certified coaches. The reality is with the quality of instruction you get from our coaches, it is personal training at a fraction of the cost! 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 Local. Aren’t you worth the investment to get real, lasting results?
Should I Get in Shape Before I Start?
Absolutely not. At CrossFit Local, we train advanced athletes as well as beginners. CrossFit is a means to fitness, so you don’t have to be in shape before you begin. After all, we train you to become fit! 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 do offer bootcamp and personal training sessions for those that would feel more comfortable with that prior to starting our CrossFit program.
What is a class like?
Come find out! Each class provides a complete workout, including a warmup, instruction on skills and movements, strength work, and a blazing workout to condition you metabolically. We program all of your workouts so that you do not have to, ensuring that your fitness is constantly varied, functional, and intense. You rarely repeat a workout. We keep you guessing each day so that you are never bored, and we post the workouts on our website the night before. You just show up, work hard, and have fun! The results take care of themselves.
What is CrossFit?
Essentially it’s an individualized strength and conditioning program done in the context of a supportive community. There’s a lot of variety in the movements and workouts. They’re high-intensity so you see results quickly. All workouts are scaleable. Every movement can be modified. The best part of CrossFit is that anyone, at any stage of fitness, can do it.