Q:  Do I need any special equipment to do CrossFit?
A:  No, We have all the equipment you’ll need, just show up with a willingness to work hard and a good attitude!

Q:  Won’t CrossFit make me too bulky?
A:  CrossFit is a core strength and conditioning program, not a bodybuilding program.  If you apply yourself you will be leaner, toner and very fit.

Q:  I have an inconsistent schedule, do you provide flexible options?   
A:  We have group Workout of the Day (WODs) in the morning, mid-morning and after work.  Check with the coaches and we’ll figure out something that works for you.

Q:  How do I get started?
A:  If you are new to CrossFit you must first complete our RAMP-UP (Introduction) with our CrossFit Certified Coaches before joining a WOD.  The Ramp-Up covers the 9  foundational movements of CrossFit and fundamentals you need to know before beginning.  The Coach will conduct a fitness assessment to help you determine your goals and determine any special needs you may have.  Send us an email at CrossFitStafford@gmail.com for information about dates and times.  

Q:  What is a WOD?
A:  WOD is the “Workout of the Day”.  CrossFit Stafford WODs are programmed by our Head Coach and differ every day.   Everyone at CrossFit Stafford does the same WOD in a group at different times throughout the day.  Each WOD is supervised by a CrossFit Certified Coach.

Q: I’m really out of shape, how can I keep up with some of the people I’ve seen at CrossFit Stafford?
A: CrossFit is for every one of all ages and abilities.  Your Coach will scale the WODs to match your fitness level and gradually increase the load as your fitness level increases. Everyone at CrossFit Stafford will encourage and help you to achieve your goals.

Q: How can I find out more information about CrossFit Stafford?
A: You are welcome to come by (check our WOD times) and observe a WOD and speak with a Coach after the WOD is complete.  Our address is 2080 Jefferson Davis Highway, Stafford VA 22554.  You can also send us an email at CrossFitStafford@gmail.com.  Our website is www.CrossFitStafford.com  and has a ton of information about us.  You are also welcome to follow CrossFit Stafford on Facebook.  

Q: Why is CrossFit more expensive than the gym I belong to?  
A:  CrossFit is not your typical “Do-it-yourself” big gym experience.  Our Coaches supervise everything and are right there with you every time you do a WOD.  The WOD is done in a small group, personal environment.  The coaches provide on the spot instruction, correction, motivation and constantly push athletes to high levels of achievement.  CrossFit Stafford stays engaged with our athletes and we are always available to answer questions via email, facebook etc.   At CrossFit Stafford the customer isn’t always right…the CrossFit Coach is.  We believe in personal commitment by everyone at CrossFit Stafford – Coaches and Athletes alike.  If you fail to show up for a WOD, don’t be surprised when you get an email asking where you were and if you are OK.

Q: I can’t use the prescribed weight, what do I do?
A: Speak with a Coach first, but the answer is to scale to a lighter, more manageable weight for you.  

Q: The WOD doesn’t seem like enough, should I do more?
A: Speak with a Coach about it first, but generally if you are looking to do additional training you may not be challenging yourself enough and may need to increase your intensity level during the WOD.

Q: What is a Tabata?
A: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Q: What is a Sampson Stretch?
A:  Fingers are interlaced and raised overhead so that the palms are facing the ceiling, lifting with your shoulders.  The legs are in a lunge position with the rear knee touching the floor.