CrossFit is a strength and conditioning program with something to offer everyone — from complete beginners to competitive athletes. CrossFit combines high intensity functional movements with constant variance.
By performing a wide variety of movements in a variety of intensities, CrossFit athletes develop a broad “functional fitness” that translates to increased performance in a wide variety of tasks, from elite sports to simply being able to lift heavy objects safely around the house.
It means that at CrossFit Rolesville you will not find rows of stationary bikes and weight machines. Instead you will find pull-up bars, kettlebells, barbells and wide open space for squatting, running, jumping, climbing, lifting and throwing – moving your body the way it is meant to be moved. We focus on improving functional movements that are necessary and common in your daily activities.
It also means that you will never get bored. With our constantly varied programming you will rarely do the same workout twice in any given year. You will never have to program your own workouts or spend hours in the gym. Instead, each day a workout will be provided for you that is scalable to suit your fitness level.
In a typical, one-hour CrossFit class, athletes perform a warm-up, a skill, or strength development segment followed by a “Workout of the Day” or WOD. The WOD, by design, varies from day to day, but typically includes a mixture of functional exercises conducted at high intensity from anywhere between 5 and 20 minutes. We keep track of your performance on each WOD so that you can see your progress over time.
If you are completely new to CrossFit one of our coaches will work with you one-on-one in a no pressure environment. They will teach you a couple core CrossFit movements and put you through a great baseline workout while explaining how a typical class comes together. The workout is hard but fun and of course suitable for anyone of any skill level.
No way! The fundamental structure of CrossFit lends itself to the development of all ages and ranges of athletic capability. CrossFit is as hard as you make it. We will encourage you to push to the limits of what you can handle and at the end of the day it is up to you to make the most out of your workouts.
Bigger, chain gyms operate on a business model of overselling memberships and hoping the majority of those members never walk inside the gym. At CrossFit Rolesville, we operate in the opposite manner. We don’t oversell memberships and we want you to come in! Every time you workout, you’ll be instructed and supervised for safety by a qualified instructor, who has several years of CrossFit experience. You’re not paying for a gym membership here; you’re paying for a small group class that is scaled to your individual needs and goals, full of supportive athletes and led by very qualified instructors.
Absolutely, you just have to join and get started. We’ll scale programs to your fitness level plus we’ll make sure you exceed in our intro class prior to starting CrossFit. Everyone starts at a different level of fitness. We know this and will work with you to scale your activities according to your current fitness level.
The movements and intensity offered by CrossFit demand more physically than traditional gym routines. Therefore you will burn significantly more energy in a shorter period of time. Along with a healthy diet, over time you will become leaner. Weight loss is not a specific aim of the CrossFit program but is certainly a welcome side-effect! If you train like an athlete and eat like an athlete, it is no great surprise that CrossFitters start to look like athletes.
It takes years of specific dedicated training as a bodybuilder to pile on that much muscle. CrossFit will not make you big and bulky – it will make you strong. This is usually a question asked by women – the female body is not designed to react that way to heavy weights. Put out of your head any pictures of female body builders – these ladies who get bulky, train and ‘supplement’ in a way designed to increase muscle size. As CrossFitters, we don’t do either of these things. You will much sooner get lean than bulky.
CrossFit is for anyone who is willing to put in the work and is looking for a supportive environment where they can thrive. As with everything else in life, you’ll take out of your fitness program exactly what you put into it. The difference is that at CrossFit Rolesville, you’ll be working alongside other like-minded athletes, in a friendly environment that is designed to help bring out your best.
CROSSFIT is something you have to experience to truly understand and appreciate. CFR is a fitness community of committed and focused individuals who are determined, dedicated and constantly setting and achieving new goals. Our facility has no fancy equipment or machinery; just the basic tools of a true training program that delivers proven and measurable results.
All potential new members are welcome to attend one week for FREE. Again, if you are completely new to CrossFit please schedule your free intro session with Coach Megan or Coach Thomas.
If you just want to jump straight in, that’s fine too. Register on our booking system and visit the online shop to buy a membership and come on down! We have carefully structured our classes and with the experience of our coaches we are able to comfortably integrate new members without the need for an ‘ONRAMP’ (induction-type process). So what’s stopping you?