Frequently Asked Questions (FAQs)
Q: Who do I contact for more information regarding CrossFit Balance?
A: Contact Danielle at danielle@balancegym.com to schedule a free 20-minute consultation to:
- Tour our CrossFit Balance Studio and adjacent facility
- Discuss our programming and class structure
- Discuss your goals
- Register for Foundations/membership
If you know CrossFit is for you and are seeking to register for Foundations/membership, you must contact Danielle to take care of paperwork prior to your Foundations course date. Pre-registration is required for group Foundations.
Q: I would like more information on CrossFit Balance and would like to attend the Introductory Class. What is this? Is it required prior to Foundations?
A: The Introductory class meets every Saturday at 12 pm. We do not require pre-registration or experience to attend. This is a great opportunity to meet a CrossFit Coach, learn more about our workouts, and experience a modified CrossFit workout. This is not the same as the Foundations course. The introductory class is free. This is another option for those who would like to sign up. You may register for Foundations/membership following class the same day.
Q: What are my membership options?
A: We offer a month to month membership. There is a one-time only enrollment fee. The Foundations course is included in your first month of membership. We will pro-rate your monthly membership from the date at which your Foundations classes begin. We do not sell Foundations separately from our monthly membership. At the end of your first month, you may choose to pay our $20 drop-in fee per class or opt for our 10-class pack option at $180. If you have completed Foundations at another affiliate then you may drop-in or purchase a 10-class pack upon emailing Danielle. WE DO NOT OFFER ANNUAL CONTRACTS. THERE ARE CURRENTLY NO DISCOUNTS.
Q: What is the monthly rate?
A: $195, which includes unlimited everday Crossfit classes, use of the adjacent Balance Gym facility, and lockers/showers.
Q: What distinguishes a CrossFit Balance membership from a regular health club membership, which is cheaper?
A: You are investing in a membership for coaching, not just a gym membership. We program for you. By joining CrossFit Balance, you are committing to a lifestyle change: getting in shape, learning how to lift, embracing healthy eating habits, and having the supportive community of coaches and members.
Q: What is the Foundations Course?
A: The Foundations course is six classes, which meet twice a week, over the course of three weeks. They are required for entry into regular CrossFit classes. They are designed to introduce the technique and mechanics of CrossFit’s nine basic movements. We need to be able to instruct you, get you to practice, and assess your ability. Doing this in a small, dedicated group setting is the most effective way to do this.
Q: What if I have to miss a foundations class?
A: We highly encourage you to make each and every class. If you miss a class you can either come to another Foundations Class that is running simultaneously, or in most cases you will have to schedule a training session with a coach. Please contact your Foundations coach for missed classes. For more information on the Foundations program, view the Foundations page under Getting Started.
Q: If I become a member, can I create my own workouts?
A: No, if you have a membership, you do the workout of the day (WOD) as posted on the blog. Any skill or supplementary work can be done prior to or after your WOD at the main gym.
Q: If I become a member, can I show up whenever I want?
A: During the week we offer 7 classes per day with the exception of Friday (no 6:45pm class). On Saturday, we offer 3 classes. We highly recommend you arrive prior to class to complete any individual skill work, mobility work, and a general warm-up. Please check the Schedule for all class times.
Q: When should I plan on arriving to class? What if I am running late?
A: Arrive 10 minutes prior to class to address mobility work (foam roll) and a general warm-up. We will not allow late arrivals. Plan on arriving early to class. If you are more than 5 minutes late your options are: do the next class or do your workout in the adjacent facility if you are pressed for time.
Q: What is a general warm-up?
A: Examples include: jump roping, rowing, and running. A general warm-up is characterized as something that will increase your heart rate.
Q: What is the class structure?
A: Our everyday classes are 45 minutes and include: a dynamic warm-up, skill/strength work focus, and a metabolic conditioning workout.
Q: How do we design our workouts?
A: We are implementing a strength-training template called the Max Effort Black Box (MEBB). MEBB was founded in 2002 by Coach Mike Rutherford from CrossFit Kansas City. The template revolves around 3 cycles of 3 different lifts. The 3 lifts are total body (T), Lower Body (L), and Upper Body (U). The objective each time is to reach a best effort work set on the final set of the day.
Cycle 1: 5,5,5,5,5
Cycle 2: 3,3,3,3,3
Cycle 3: 1,1,1,11
We will be changing up the exercises every 3 weeks. After the last cycle, 3 new exercises will be entered into the template. To optimize gains within this programming it is imperative to make attend Monday, Wednesday, and Friday classes. Just a reminder that the main gym is available to perform these lifts in the case of schedule conflicts and missed classes.
We will continue to perform a short metcon after the lift and we are also going to start including a posterior chain movement to help strengthen the glutes, hamstrings, and lower back a bit more. Examples of these exercises will include bridges, anterior reaches, and Roman deadlifts. Everything will be posted on the site, so you will know exactly what to do, as always.
Athletes will increase competency in the lifts based on repeated exposure, have variety in lifts over time based on the cyclic format, and diversity in the conditioning workouts ranging from short/intense to longer metabolic conditioning workouts.
Q: How should I be tracking my workouts?
A: BUY A NOTEBOOK. Tracking your progress is vital. Write down the day's workout, how much weight you used, how fast you did it, how you may have scaled it, etc. As time passes, you'll be able to see steady improvements in your strength and metcon numbers. You can't track progress with a mirror. Body composition changes will certainly occur, but shifting your focus to performance rather than appearance will make a world of difference. In other words, form follows function.
Q: What is our approach to nutrition?
A: If you're interested in achieving your maximum potential - in CrossFit or just life in general - you will need to start with what you eat. With the proper diet, you will be able to lift more, move faster, lose fat, build muscle, and feel great. CrossFit's simple dietary prescription is a very good place: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. At Crossfit Balance we recommend following The Zone or the Paleo diet. Check out our links and resources for more information on these.