I have heard CrossFit is really hard, is this true?

CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them. All our coaches are trained to coach all fitness levels. Intensity is relative to each individual and it is incumbent on each person to take responsibility for how hard they push themselves.


I have to get in shape first before I start?

This is a common misconception. The most elite athlete can come into the gym and find a workout challenging. You will never be “fit” enough. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there”.


One year from now, you’ll wish you had started today.

Can I get a good workout in under 30 minutes?


More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results.

Basically, it just boils down to hard work. But the truth is, the longer the effort the lower our intensity. If you run 10 miles your intensity (power output) will be lower than if you run multiple 400 meter sprints.

If you have a shorter workout, you can work harder by nature which can lend to a better response, especially combined with the movements we do.

No matter who you are or what workouts you do, without hard work you will not receive results, which is why we encourage you to work to the limits of your physiological and psychological tolerances.

All classes last 60 mins: we do a Warm Up, Focused Mobility Work, Strength, Conditioning, Cool Down.

The conditioning part of the class is always under 30 mins, but generally shorter.

I have heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages.

First: mechanics (learning how to do the movements with correct technique)

Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique)

Third: Intensity (the speed at which you do the movements).

One does not come before the other. We always start with Mechanics.

Additionally, as an athlete it is incumbent upon you to take responsibility for your own training.

If something feels sketchy, then it probably is and you can ask the coach for another option.


I have to admit, I just follow your blog and then do the workouts on my own, is this okay?

You could just follow our blog, but you would not get the quality of teaching from our certified trainers. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more susceptible to injury and leveling off in your gains by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus you won’t have someone cheering you on in your basement or local gym, like you have at Guerrilla.

I can’t do CrossFit because I don’t want to aggravate back or neck pain from previous injuries.

Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All to often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps, which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part.

Furthermore, members of our staff are degreed in Kinesiology (the study of human movement) and have experience working in a rehab setting.

If you are coming off of a recent injury or have an old nagging injury we can work with you in a one-on-one setting until you we get the issue resolved.

What are your programming goals?

We recognize that strength (the the productive application of force) is fundamental to all human movement.

Our programming base is a repeating 3-week strength cycle, with 5 – 20 min conditioning sessions during the week and one longer-duration, lower-intensity training session on Saturday.

Each warm up has a specific goal in improving some capacity of movement, mobility and/or stability.

Except the dodgeball warm up, that is just plain fun.

If you are a member of our Barbell Club you will follow one of two paths: Weightlifting or Powerlifting – each program is designed have you training 4x/week with the intent of competing.

I feel it is too expensive, is this true?

CrossFit is often difficult to compare to other fitness programs. We offer a variety of classes and options as well as some of the most experienced and qualified coaches in the area. The reality is with the quality of instruction you get from our trainers; it’s more like personal training in a small group, at a fraction of the cost.