Rewrite Your Story!
Interested in Training?
I already go to a gym, but am open to something new. Why should I consider CrossFit?
First, COMMUNITY! We have a dedicated community built around supporting your goals. Second, Intensity! There are three ways you can challenge yourself, add more weight: do more reps, or do the same work, but faster! Our program combines and mixes these elements up. If you have plateaued in your training, consider this the solution.
How many classes can I attend with my membership?
With our unlimited monthly membership, you may attend as many classes as you like during the month.
How many times per week should I attend classes?
To see results and to feel better, it’s recommended that you do three classes per week – and make that a habit that you don’t break.
Do beginners belong in a CrossFit class?
Yes! There a several options, including personal training to get you started. The best option is to meet one-on-one with a Coach in our ‘No Sweat’ Intro visit.
I’m in really good shape; can I just skip the Couch to CrossFit program?
Unless you are already an experienced CrossFitter, we do not allow for beginners to start into our group classes. You are strongly encouraged to participate in our Couch to CrossFit program. We do offer a “test out” for experienced athletes.
I have had an injury in the past. Can I do this?
Yes! An injury typically means you have reduced flexibility/range of motion and strength in that given joint. In order to improve your mobility, you need to safely exercise that area of your body. Our experienced coaching staff will help you navigate a safe fitness journey.
What does having a “Coach” do to help me out?
As a beginner you may not know how to safely do most of the athletic training movements. The very first aspect is teaching you how to do the workout safely. Then staying with you to make sure you continue to work out with proper form. We focus on mechanics, consistency, and then intensity.
Why is your gym more expensive than other gyms?
We know you may have a lot of choices on where to workout. What’s best… A treadmill at home? The gym down the street that is $15/month? A CrossFit membership? We’d actually encourage you to ask a different question. What are your goals? Personalized attention? Trained, professional coaches? Accountability? Working out with a group of like-minded people who cheer on your success? If the answer to any of the above is “yes”, then we’d encourage you to check us out.
Do I have to sign a contract?
At Fern Creek CrossFit, we want you to fully experience what CrossFit has to offer, and to help with that we do require a 3-month commitment. After the 3-month commitment, you are able to cancel your membership with 30 days notice.
What is the first step to getting started?
For those without experience, you will need to go through a beginners course we call Couch to CrossFit. It is a 5-day, 1-1.5 hour course that covers the foundational movements of CrossFit. The total cost is $200. These 5 sessions will equip you with the knowledge on proper form and function to the building blocks of all CrossFit exercises. While you won’t be an expert by the end of it, you WILL feel more confident going into our classes.
Immediately upon graduation of our Couch to CrossFit, you will transition to group classes.
Where are you located?
Fern Creek CrossFit is located at 4756 Bardstown Road Louisville, KY 40218
What do I need to bring with me for class?
Wear comfortable workout clothes (t-shirt, shorts, workout shoes). A towel and water bottle are encouraged.
Can I come in and work out on my own?
Our CrossFit classes are completed in a group setting. Please see check out our schedule for available times. Athletes may come in prior to their scheduled class or stay after to work on mobility, skill, or other items that will not impact the current class. This is during normal gym hours. We do have open gym on most Sundays were athletes may work on their own.
What is a typical class like?
Each workout is constantly varied. Therefore you will never get bored with the programming. You will find each class is coach driven in a group setting with a warm-up, a workout of the day and a cool down.
What should I expect my first couple of weeks?
Expect to train at a VERY moderate pace. We want you to learn the basic mechanics of everything FIRST, then be consistent in those mechanics, then bump up the intensity ONLY after mastering the first 2 key points. Expect to be sore. Really sore. There is no way to get around it. This is normal, and proof that you are working hard breaking down muscle fibers during your workout. It is during your rest periods between classes that your muscles will build up even stronger. You can help speed the recovery process by drinking plenty of water and getting adequate sleep (7+hours a night), Whatever you do, don’t stop training just cause you are sore. It is good to come back and take the next workout light if you need to, main thing is to keep moving to flush the lactic acid out of the muscle, which is causing you to be ‘sore’. Keep your head up and know that with practice, consistency, and determination, you WILL reach your goals. If you believe you CAN, you WILL!
I saw the CrossFit Games, and I will never be able to do the things those people are doing!
Most of us won’t either, and we still love CrossFit. Elite athletes are a very small percentage of the CrossFit population. Most are real people just trying to find the strongest, fittest fastest versions of themselves.
Can I be late for class?
We ask everyone to be on time for class as much as humanly possible and here’s why. Each hour is led by a skilled coach. It’s their job to get 10-25 people warmed up and safely through all of the assigned tasks in one hour. If you come in 20 minutes late, you are not receiving a proper warm up and could miss important parts of the instruction. Your coach will be worried about your safety because they know keeping you healthy is (in part) their responsibility. We understand traffic happens, and once you are a seasoned vet you will be able to warm yourself up without missing a beat should you be a few minutes behind on occasion.
Can I bring a friend?
Sure! We love meeting new friends. We have a drop in fee of $20 for out of town CrossFitters. Local friends interested in joining are always welcome to come in and check us out. Please arrive 15 minutes early to sign a waiver and get an introduction to our box.
Why do we call the gym a box?
We call our gym a box to set it apart from your run-of-the-mill fitness center. We are different. Our gym is an massive empty building shaped much like a box. It is full of awesome equipment, but rest assured even if it was empty, you would still get a great workout. The activities we do in the box will make you feel like you are back on the playground at recess. Fitness should be fun. If it’s not, you won’t want to do it!
I heard that CrossFitter’s use their own language, can you help me with the terms?
Sure! This is a great link that will help get you started – http://greatist.com/fitness/ultimate-guide-crossfit-lingo. Word of caution: No need to be intimidated by this… We’ll walk you through it all!
How will I know if I am getting better or if I need to work on something?
We recognize the path to Rewriting Your Story may be confusing at times. Our dedicated coaching staff will walk next you each day to ensure you are on the correct path. In a more formal process, each athlete is encouraged to participate in a “Goal Setting Session” with a Coach every 90 days.
Can I bring my kids to class?
YES! We encourage it and know how important it is to keep up your own training as an athlete while still living the reality of being a parent. We just ask that children remain in the waiting area and stay off the floor during class.