What is a “box”?

In CrossFit, we refer to our gym as a box, because it is a box of open space to allow enough room for running, lifting, calisthenics, and general movement. Our box contains no weight machines, but is full of barbells, dumbbells, kettlebells, bumper plates, pull-up bars, climbing and conditioning ropes, tractor tires, rings, rowers, and five lifting platforms.

What is expected of me?

We expect that you come in regularly and always try your hardest. As long as the effort is a constant, we promise you will reach your goals. Perhaps the most important thing that we expect is that you arrive hydrated, and this does not mean pounding a sixteen ounce water bottle twenty minutes before you walk in. Your daily goal should be half of your body weight in ounces, plus sixteen ounces for every hour you sweat. Therefore, if you are a 200 pound male, you should aim to drink 100 ounces of water per day. We also expect that you be kind to and supportive of the other members of the gym. Come early, stay late, and talk to everybody! If you have any additional questions not covered on this page, please do not hesitate to contact us!

CrossFit is only for people who are really in-shape, right?

CrossFit is for everyone! One of the biggest mistakes people make is assuming that CrossFit is only for people who are already fit, or that they need to get in shape before joining. CrossFit is infinitely scalable and our trainers can modify any exercise to fit any ability level. No one is too out of shape to begin CrossFit.

I’m interested. What’s the next step?

  1. Look around our website. Decide if this is something you really want to do. It will not be easy but it will be worthwhile and you will develop relationships with the people you train with that rival the camaraderie of athletic teams and military units. If you like what you see, explore CrossFit.com and our nutrition links.
  2. Sign up for your free introductory class by contacting us through our website. Our introductory class is a one-on-one session where we will discuss your goals in depth and recommend one of our programs for you. You will get to experience our program first hand, and ask any questions you might have.
  3. Join our gym! We promise the best workouts of your life and promise you’ll forge some great relationships in the process.
  4. Come to classes regularly. You can expect to feel more energy within the first two to three weeks and notice body composition changes around the thirty-day mark. Lock in your nutrition. We will hammer this during our classes as this is an integral part to success in our program.

I have pre-existing knee/back/shoulder/hip/neck pain. Can I still join?

Absolutely! CrossFit can be modified to work around any injury.

I am nervous about training in front of other people.

Don’t be nervous! CrossFitters are the most supportive, enthusiastic group of people you will ever come across. Your classmates will support you when you’re struggling and cheer your every victory. You will build friendships that reach far beyond the walls of our box. If you are nervous, come try out our free class!

What is foundations and why should I do it?

What is foundations and why should I do it?

Foundations is a three session long program designed to maximize your chances of CrossFit success. You schedule out three private training sessions with one of our coaches to learn the Olympic weightlifting movements as well as other CrossFit movements.

I play high school/college sports. Is CrossFit a good strength and conditioning tool?

Yes, we believe it is the best. Your body control, speed, agility, endurance, stamina, power, strength, and overall athleticism will improve simply by coming and doing the workouts.

How many times per week should I come in?

That’s a good question! For the first month or so, we recommend coming in three times per week to give your body an opportunity to recover. CrossFit is so different from anything you’ve experienced before that your body will be thrown into a state of shock for the first couple of weeks. After the first month, you can ramp it up to four times per week. We recommend staying there for at least a month or two. Once you have fully adjusted to the program, you can come as much as you’d like. Listen to your body and take rest days when needed.

I’m scared CrossFit will make me too bulky.

Fear not! If you come in regularly and manage your diet and sleep, you will certainly gain muscle mass and lose fat, but CrossFit does not make you bulky. Being overly bulky is not functional, and we want to make you functionally fit. Since this is usually a fear reserved for women, you should understand that women typically do not produce enough testosterone to become “bulky”. Female body builders who appear bulky are usually aided by anabolic steroids. If this is truly a fear of yours, we invite you to come and watch a class or two. Talk to some of our members who have been doing this for an extended period of time.

What does it mean scale a workout?

Great question! Scaling can mean a number of different things. Usually, it means taking the “prescribed” weight for a specific movement or workout and dropping it down a little bit. It can also mean taking an advanced movement and working on some sort of progression thereby making it more appropriate for your level. Scaling is not the enemy and it is definitely not anything to be embarrassed about. Virtually everyone scales most things when they start CrossFit!

How long are classes?

Classes typically last 50-60 minutes and consist of a group warmup, skill session, WOD (workout of the day), and an optional post-workout activity. All of these different parts are coached and scalable.

What can I expect from the trainers at Kalamazoo Strength & Conditioning?

You can expect coaching from the moment you walk in the door until your workout is finished. All of our trainers are CrossFit certified and most have additional specialty certifications. Our trainers will design the workout and coach you through it. If you’re struggling with a particular movement, they will spend extra time with you. More often than not, our trainers will be more excited than you are when you hit a milestone. Beyond that, you can expect a clean, state-of-the-art CrossFit facility complete with bathrooms and a shower.