We believe in a lifestyle characterized by safe, effective exercise and sound nutrition. Our program can be used to accomplish any goal, from improved health to weight loss to better performance. It works for everyone – people who are just starting out and people who have trained for years.
We combine the best parts of weightlifting, sprinting, calisthenics, and kettlebells. Plus, we do a little bit of basic gymnastics. By sticking to the most effective exercises from each, we can do these really efficient workouts in about 30-45 minutes.
What’s the preferred nutrition program or diet?
We recommend following a nutrition plan that tracks macronutrients and total daily intake. We recommend eating meat and vegetables, nuts and seeds, some fruit, little starch and no sugar while keeping intake to levels that will support exercise but not body fat.
What does WOD stand for?
Workout Of the Day.
Can I do this at home?
Absolutely! Our expert coaches can customize a plan for you no matter where you’re located and no matter what equipment you have. It’s one of the things we do best. It’s the same reason we don’t have gigantic, fancy machines (see below) in our gym: our bodies do the movements that creates the changes we desire.
What happens at a group fitness class?
We start with a small warmup challenge. For instance, a few rowing intervals, or some mobility drills. Easy stuff. Then we move into skill development: one day, we’ll spend perfecting your squat; another, we’ll work on your split jerk; another, we’ll teach you to do a handstand (yes, you can.) The ‘meat and potatoes’ of the group, though, is the main WOD, or challenge. You’ll start as a group; the resulting atmosphere is enthusiastic co-support.
What machines do you have at your gym?
We don’t use machines – we make them! (Little joke, there.) But seriously, you can’t improve human movement – and fitness – without using its full range of capability. We do use a few steady-state machines like Concept 2 Rowers, Assault Bikes, Concept 2 Ski Ergs, and Assault Air Runners; but that’s it.
I do HIIT / P90X / Group Training / Bootcamp at another gym. Isn’t that the same thing?
A lot of people use HIIT (high intensity interval training) to get ready for our program. But the differences are huge: we don’t split the body up into its component parts, because the whole is far more than their sum. We use technical lifts, which require good coaching but also remove the ceiling effect that boredom creates through repeating the same program forever. We measure our progress objectively – am I faster today? Leaner? Stronger? better? – instead of just going until we feel like we’ve put in enough time.
The training sessions look too hard, is this just for elite athletes?
One of the great things about our coaching style is that the training can be modified to suit everyone, regardless of their skill or fitness level. This means that the same workout can be adjusted for different individuals by keeping the same format but substituting different exercises, changing the intensity, reducing or increasing the volume (number of reps or rounds), or changing the amount of rest. There’s a coach with our members the entire way to help them customize the daily workout plan.
Can I do this program if I don’t know how to do Olympic weightlifting? Lifts like the Clean and Jerk and the Snatch look dangerous?
Our group training program is for everyone, not just elite athletes that already know how to do Olympic lifting. We say that a lot because it is an important message. Olympic lifts are an important part of what we do because they are highly functional complex movements that produce a fantastic training effect. The lifts are safe providing that they are taught and learnt in a progressive and scaled manner, so that the technique is drilled and understood prior to adding any weight. For beginners we use broomsticks as a substitute for the bar, and only once correct form is consistently demonstrated do we start scaling the weight. This is an effective and safe way to learn weightlifting and strength training. If you have never done this stuff before that is OK. We simply adjust the workout for you and substitute alternative exercises using broomsticks, PVC pips, and dumbbells.
5 Reasons Why Our Members Rewrite Their Stories
Fern Creek CrossFit helps them breakthrough limitations. We help them find their strength. With our program you can see who you really are. We will help you build a lifestyle that prioritizes your health.
It’s a fun, no matter what level of fitness you start with. In a Fern Creek CrossFit class, the last person to finish gets more cheers than the first. You will be encouraged and pushed by people just like you. Our community is the best part of our gym. Our members come here to lose weight, but they stay because they love what they find in our community.
Our programs were designed to improve fitness and health. They are universally scalable, making them the perfect application for any committed individual regardless of experience. They can be used for anyone from elderly individuals with heart disease to professional athletes preparing for their season. Our youngest members are kids aged 12-15 years old in our kids fitness program. Our oldest members are 70+ years old.
Our group training class features workouts that are based on functional movements. These movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. The goal is to improve your overall fitness. The side-effects are weight loss, aesthetic improvements, less body fat, more lean muscle, and increased confidence.
By getting off the carbs and off the coach, training with a group of motivated people (rather than exercising on their own), they improve essential health metrics and gain a hedge against sickness and chronic disease. You can too. Your body fat can be reduced. Your blood pressure can stabilize. Your muscle mass can be increased. Our members see these amazing benefits. What’s holding you back from the same?