FAQs 2018-09-07T19:32:47+00:00

FAQs

Getting Started/Joining

Come in, meet with a coach and let’s talk about your needs and goals. See the details on how to get started and our membership options HERE. If you have questions, contact us for a free info session. There you will learn more about our programs and how we can help you begin your fitness journey, create a fitness habit and get you the results you want.

Come in for a No Sweat Info Session. Meet with a coach and learn how we can help you with your fitness and health goals. Set on trying a class? We do offer a free class the first Friday of each month.

Our goal is to keep you safe, teach you the right way from the beginning and set you up for success. Start your fitness journey with our Fundamental sessions. We understand starting a new fitness routine can be overwhelming. After your five 60-minute sessions you will feel prepared, comfortable and confident in starting your membership and new fitness routine. Click HERE to purchase and learn more about our Fundamentals Program.

You may test out of the need for Fundamental sessions. Contact us to set up an appointment with a coach.

Is This For Me?

If you have seen a medical doctor about your injury and have been cleared for physical activity, then you can do CrossFit. Our coaches work with each individual to modify workouts and movements to accommodate injury. We work to strengthen your entire body while not aggravating the injured area. As you gain strength, you may see your injury lessen or even completely heal. However, we are not doctors or mind readers, so we need your help and feedback to make sure the modifications are helping. We also expect you to use good judgement and common sense to avoid aggravating an injury. If something does not feel quite right, STOP and talk to your coach.
Short answer is no. With us, you will learn how to workout more safely than you ever may have before. You will be taught how to move and lift safely and with proper form. You will be under the eyes of your coach in every class. Each workout will be modified and scaled to match your current fitness, skill and strength levels. Listening to your body and using common sense helps avoid injury. If anything ever feels “off”, talk to your coach. By working together, coaches and members can make good choices and prevent injuries.
We get this question a lot. No, you won’t get bulky. It takes a very specific diet and training regime to get “bulky.” You will, however, see more muscle definition as you get lean.
Yes and no. The best answer is your body composition will change. As you become stronger, you will lose fat and gain muscle. Gaining muscle is good because it requires the body to use more calories to maintain it. You’re effectively burning more calories ALL THE TIME. Many of these calories will come from fat stores, helping you lose any extra fat. Muscle weighs more than fat so even though you look and feel better, your weight may not change. It’s ok because you’re active, healthy, and fit! Body measurements and how your clothes fit are much better indicators of “losing weight” than the numbers on the scale.
You’re right, commercial gyms are cheaper. Have you been or are you a member of a large gym? How are your results? The answer to this question is in your results. The majority of people who belong to regular gyms never experience the results they want. The old saying “You get what you pay for” comes to mind. Here you become part of a fantastic community that makes starting and maintaining a fitness routine fun and easy. We have the tools, knowledge, and support to keep you motivated and consistent. Plus, we throw some pretty kick ass parties.

Memberships, Open Gym, Drop-Ins, & Discounts

You may see our primary options on our Get Started page.

24/7 Open Gym access is currently available only for members. Contact us to learn more about our 24/7 access options and requirements.

We sure do! They are applied to regular monthly memberships.

Full-time students and Teachers: 10% off Unlimited Memberships

Family Memberships: (Married couples only)
26x shared monthly classes- 15% off for the second person
Unlimited monthly classes- 20% off for the second person

Yes we do! We love meeting CrossFitters from other places. You need to have at least 3 months of experience at your local CrossFit gym. If you’d like to drop-in, send us an email at [email protected] We’ll get you set up and ready to go. Plan on coming to class early to meet the coach and discuss and issues or injuries you may have so we can address them before the workout.

Drop in fees are $20/class or $50/week (unlimited classes).

Membership Policies

Membership dues are drafted automatically on a monthly basis.

Nope! We believe in keeping you based on our merit and your results. Your membership will simply continue renewing on a month to month basis.

Yes! To make any changes to your membership (upgrades, additions etc) please email [email protected] seven days prior to the end of your month.

You may temporarily freeze your membership. The only restrictions is that the start and end dates are always either the 1st of 15th of a given month. Hold requests must be emailed at [email protected].

If you have a 13x/Month Membership, you have 13 classes to use per month. They do not rollover to the next month. You can use your classes any time during the month to help match your schedule.

First email your request to [email protected] as cancellations must be submitted in writing. Then hug all your coaches because we will miss working with you. Please be sure to email us seven days prior to your next bill date.

Class Structure & Programming Philosophy

Each class is 1 hour long, with many things happening within that hour. As a class, we warm up together. Coaches teach the that day’s movements to ensure proper movement and scaling. After the teaching time, the workout starts. Workouts vary each day and can include the following components: strength, skill work, and metabolic conditioning. We highly recommend you come early to class to get in extra mobilization that your body needs, since each member is different.
That is a great observation! We do stretch, just not exactly in the traditional manner most people are used to. While we do incorporate basic stretches in our warm up, we use mobility exercises to help get and keep you loose and limber before and after the workout. Lacrosse balls, resistance bands, and foam rollers are just some of the tools we use to help you maintain your body. We highly recommend purchasing some for your own use outside the gym. You’ll thank us later.
Every member that walks through our door has different goals, abilities, and fitness levels. Every single one of them can benefit from our training. We strongly believe in form over intensity, making sure you understand and can perform movements correctly before adding weight, repetitions, or time components. We program traditional CrossFit style workouts and incorporate strength and skill work into our CrossFit Classes, so you get fit, feel better, and become stronger. Our FastFit Class programming focuses on lighter weights and higher volumes of movement. In both classes, we get to know you on a personal level, so we can modify any workout component for you to achieve the results you want. We expect everyone to work hard, do their very best, and perform with integrity. You can expect the same from your coaches.

Location & Amenities

1240 Upshur St NW, Washington DC 20011 underneath Annie’s Hardware. We have the entire lower level of the building, and it is pretty sweet.
  • From 8:30am-4:30pm please be sure to park only in our designated parking spots or on the street.
  • Early morning, evenings, weekends and holidays you may park in any available marked parking spot.

Please check our schedule of classes HERE. If you are stopping by in between class times, it is possible the gym will be closed.  If you have a 24/7 access membership, then we are never closed!

Please respect that Members with 24/7 access are not allowed to open the doors for other members.

Yup! Each restroom not only has showers but also separate changing rooms to give you enough space to get ready to work out or go on a hot date or both!

We love dogs! If you have a friendly pup that doesn’t mind being around people and other dogs, feel free to bring them with you. We even have a designated Pooch Parking area! Here are some rules to keep everyone one comfortable and happy:

  • Dogs must be leashed at all times.
  • During workouts, dogs must be kept in one of the Pooch Parking areas. Do not tie pups to the pullup rigs.
  • Pups must be able to get along with other dogs and people, as well as hang out quietly during workouts.
  • Do not bring your dogs to our Yoga due to the nature of the classes.
  • Keep all dogs out of the Mobility Area.

Gym Etiquette

One of the major reasons our style of training works is the members themselves. You work out together, you succeed together, and you grow together. The support and motivation you provide each other creates an environment of success. We expect you to cheer each other on, help each other out, and leave no one behind.
You do. If you got it out, you put it away. Where you got it. Neatly.
While our gym is outfitted for dropping barbells and we fully expect heavy weights to be dropped occasionally, we do not allow it. It isn’t because we’re mean or because they make too much noise and bother the neighbors. It’s a safety and control issue. If you cannot control the barbell down to the ground without dropping it (in most cases), then the weight is too heavy. If it is too heavy and you cannot control it properly, the chance of injury increases. Also, flying barbells are generally bad for the health and well-being of anyone around them. Finally, empty barbells should never, ever, ever, ever, ever be dropped. If you drop an empty barbell, Alison will find you and make you pay. You don’t want that to happen.
Get a wipe and wipe your equipment down. No one wants to use your sweaty/bloody/cried on stuff. Also, if you made a sweat angel, wipe that up too!
Introduce yourself! Remember what your first class was like? You may have been intimidated, nervous, and shy. They are probably feeling the same way, so make them feel comfortable!
Keep your hands in the chalk bucket while applying it. If you have a chalk dust cloud around while you’re applying it, you’re doing it wrong.
We cap our class sizes to make sure everyone has a top notch experience, so we strongly recommend registering for the classes you want to attend. Controlling class size allows maintenance of high quality training. Smaller classes means more hands-on feedback you need to be successful. This is not doable if an unlimited number of members are allowed to attend each class. You can try to attend a class without registering, but if that class is full, the registered members have priority.

Gym Etiquette Cont…

If you are more than 10 minutes late to class, you need to wait until the next class. Being more than 10 minutes late means you have missed key parts of class: the warmup and the instruction. Classes start on time and we expect everyone to be ready to go at that time. No exceptions.

We understand life happens. If you are within the four hour window for canceling class on your app, please email [email protected] to let us know you will not make it.

If we do not receive any notice, the class will appear as a no show.

No Show Policy:

  • Unlimited Members: $5 fee for any no show
  • 13x Members: No fee, but it counts as one of your sessions
Yes. EVERYONE benefits from review and practice. Also, you set a great example for newer members that may not be as confident as you. Doing your own thing creates distractions and increases chances of injury.
As a general rule, any time someone is lifting, give them their space. Walking in front or behind an athlete performing a lift can be dangerous if they need to bail. Also, the person moving the weight has the right-of-way. Be aware of what is going on around you so you don’t get hurt!
Wear something that you can workout in that is also comfortable. You don’t want to be dealing with wardrobe malfunctions in the middle of a fast paced workout! While you don’t have to buy anything special, you may notice many fellow members and your coaches wearing flat shoes they can both lift and run in. If you have a pair of old Chuck Taylors or something similar, wear ‘em. Also, pants or shorts with drawstrings can be helpful. If your pants tend to travel south when you move, then definitely wear a pair with a drawstring. Everyone will thank you.

Yes and yes! We have Bring a Friend Day the first Friday of every month! Your friend can register for a class HERE. For every friend of yours who joins, you will receive a $150 credit towards your membership. After your friend has joined, email us at [email protected] to receive your credit, and thank you for sharing our awesome community!

We Can’t Wait to Meet You!

We offer classes for all fitness levels and abilities & the best fitness community of your life

FREE CLASS