[Have a question we didn’t answer? Feel free to contact us and we’ll reply back!]

What is Crossfit?

-CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Since then it has evolved to be an all inclusive fitness program for people of any athletic capability. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, sports, and life reward this kind of fitness and, on average, punish the specialist.


The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of their experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our armed forces, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.


I’m new to Crossfit and I’m not sure I’m ready for it. What should I expect?

-Despite what you might see or hear on social media, you don’t need to experienced or even in great physical shape to start CrossFit. Come with a clear bill of health from your doctor, a good attitude, and we’ll show you how to do the rest. All members who are new to CFDC will start with our CFDC Prep Course where we will teach you our basic movements, techniques, and terminology before we introduce you to our more advanced group classes.


In fact, we think it’s so important that you understand the basics before you take on our CFDC Group Classes, that this course is free and mandatory for people who are new to CrossFit. We want to set you up for success so you never feel lost or underprepared. For more details, check out our PROGRAMS page.


I’ve heard Crossfit is dangerous, is that true?

-Believe it or not, yes, Crossfit can be dangerous. But not in the ways you might believe. With inexperienced coaches, crappy equipment and the wrong attitude, CrossFit can be very dangerous – but so can riding your bike or driving your car.


We have an environment that fosters and promotes good form and we ensure you are training in the safest, yet most effective and effecting way possible. The CFDC Prep Course Program, which is a prerequisite course for all new members, will ensure that you are confident and have an adequate base of strength before you participate in the our CFDC Group Class.


But I’m really in shape. Do I still have to do the Prep Course?

-Say you are really in shape…Say you know all 47 of the movements that we are going to present in prep course. Still, what would it hurt? You get better at the movements?! You gain even MORE confidence? We’ve had grandma’s all the way to professional athletes take the prep course and NO ONE has regretted it.


When you ask "have you done crossfit before" are you asking if I've done crossfit-type workouts or what?

-When we ask "have you done crossfit before?", what we are really asking is "have you participated at an affiliate and have you been taught the proper technique of the more technical movements we utilize...the snatch & clean+jerk, work on the gymnastic rings, being upside down, the mechanics of the kip, and more. Due to Crossfit's current popularity, individuals previous experience can vary. Unfortunately, having done high-intense workouts or even some of the same movements does NOT mean you are adequately prepared. If you've come from another affiliate, chances are you are ready to hop into the group class. If your gut tells you that you might NOT be ready, let us know. Whether we meet individually or see you in the Prep Course, we want you to succeed here at CFDC.


Do you offer personal training?

-Yes! If you are being held back by just a few movements or are training for something specific outside of the gym, and would like customized programming to help you hit your goals, our personal training sessions will be the most effective and efficient way to do so. 

For more details, go to our PROGRAMS page.


What if I have a pre-existing injury?

-You wouldn’t believe the issues and limitations we’ve worked around. From chemo-therapy to artificial hip replacement to prosthetic limbs to no limbs at all. 

As we mentioned above, everything we do can be scaled or modified; you just need to let us know. We work thru smart and tiered progressions for our movements.


As a woman, will Crossfit make me bulky?

-No. We have no interest in turning you into a bodybuilder; that is definitely not our thing. We also don’t want to turn you into an emaciated ultra-endurance athlete or a skinny-fat runway model. Everyone has a different body composition, shape, metabolism, etc., so we can’t promise that we can get you on the cover of a magazine, but we will help you get as close as you can get. The CFDC programming will help almost all women get leaner, more toned and closer to the shape they have always wanted.


What should I do to prepare for Crossfit?

-Nothing! You don't try to get smart before you go to school, do you? Every workout will be modified or scaled to your current ability. If you haven’t moved much lately, we will ramp you up slowly through our CFDC Prep Course and, thereafter, a commitment to smart tiered progression.


Do I still need to watch what I eat and drink?

-We’d like to tell you you could slack off, but that would be a lie. As powerful as CrossFit is, it cannot overcome poor eating and drinking habits. At the end of the day, we are just ‘options facilitators’, but if you really want to see dramatic results, good nutrition is crucial. Part of your CFDC Prep Course will include some guidance on the surprisingly simple and powerful principals of good nutrition. From there, we would love to work with you one on one for any special needs you might have. Life is better when you look, feel and perform better and nutrition, coupled with exercise, is the secret formula. Actually not that secret at all, but we are here for the accountability and help you need!