We know that some of the pictures might come across as intimidating but you don’t have to be fit to start at ChalkBox. We love introducing people who haven’t exercised in years to what we do. We teach you how to move well, which will keep you injury-free and inspired to continue pursuing your health and fitness goals. The long-term result is some amazingly fit people. But just because you see some very fit members coming through our doors doesn’t mean they started that way.
— Agnes, Owner & Coach
 

A BEGINNER GUIDE TO YOUR FITNESS YOURNEY AT CHALKBOX

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Do I have to be in shape before I can start at ChalkBox?

No. It will actually be more beneficial if you start CrossFit without any knowledge of how to exercise. You get to learn the important fundamentals right off the start. This will allow you to develop a great base. Exercising without coaching can lead to improper form, muscular imbalances, and higher risk for injury.

What types of movements/exercises will I be doing?

You will be learning the basic functional movements, learn how to perform bodyweight exercises and weight training. We use kettlebells, barbells, gymnastic movements, Olympic lifts, elastic bands, sandbags, rings, rowers, medicine balls, bike, and more.

I cannot run or do any of the movements I see in the workouts!

Don't worry all movements are scalable and during your sessions your coaches will find a suitable movement your can perform comfortable and safely. Our aim is the keep you moving throughout the entire workout and as you are getting fitter you will be able to do more movements.

Our members are very diverse bunch of people. They all come in different shapes, back ground, health issues and ages. However they have one common goal: get healthier and fitter!

I can’t do a workout because I have back problems and/or knee problems.

Many people hurt or tweak their lower backs, knees, shoulders, etc. and are afraid to exercise those areas. The problem with avoiding those previously hurt areas forever is that they never get strengthened. This is disaster waiting to happen. You create muscular imbalances by training other areas of your body and avoiding the problem area. You become stronger everywhere else but at the same time that problem area gets weaker in comparison. This actually increases your chance for that area to be reinjured.

CrossFit can actually be used as rehab for injuries. Many people have come to us, unable to Squat (get yourself up from a seated position), Deadlift (picking up your groceries), Press (putting something up on a shelf) CrossFit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity.

If you cannot Squat, Deadlift, Press you may need to start asking the question have you lost some of the most fundamental functional movements?

The workouts you post are too hard, I could never do that.

Have no fear, 90% of the people at our gym cannot either! The WOD is made to challenge you! At same the workout is scaled to YOUR skill level. When you start, you will be doing a modified version of the WOD. We change the load (weights), repetitions, rounds, and distances to fit your abilities. Modifying the WODs will prevent you from over exerting yourself and prevent overwhelming soreness.

What is the Class Structure like?

Classes are approximately 1 hour. The first 15-20 minutes are dedicated to warm-up time, and mobility work. We then go over the Workout of the Day (WOD), cover movements and help you scale (if needed). Finally the group WOD is performed. This lasts between 5-25 min depending on the goal. The remainder of the time is left for cool-down or skill work.

How often should I do CrossFit?

We program WODs Monday-Sunday. That doesn’t mean you need to work-out 7 days per week! For newcomers, we recommend two days on, followed by one day off. Once you are acclimated to the training we encourage three days on followed by one day off for best results.

How long will it take to see results?

This really depends on how hard YOU are willing to work. Someone that is dedicated and wants results instantly can achieve it fast. If you are willing to change your nutrition and start exercising immediately, then you could achieve results in a few weeks. The average person can start to see physical changes in 4 weeks. Members often get other changes much quicker. They experience more energy throughout the day, better sleep, better focus, and less stress after a few sessions.