Included in our schedule is open gym time where members can choose to do what they want.
We also offer 1 on 1 personal training if you prefer to not train in a small group.
Our group class format encourages a healthy, competitive spirit to motivate you to perform at your personal best. You’ll push yourself harder and have more fun in a group. Guaranteed!
Now on the other hand, if you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the CrossFit protocol.
Different Crossfitters will have different goals. Our coaches will always keep that in mind as they train and coach you. In order for people to get bigger, especially women there are three things that you would have to make a concerted effort to do. One: Pick up very heavy weight on a frequent basis. Two: eat an extremely high caloric diet of the right foods. Three: take steroids.
If your goals are to gain lean muscle and lose fat, we’ll work with you on a program to create a slimmer Crossfitter.
If your goals are to increase weight and lean muscle mass, CrossFit can help you to focus on those goals also.
Let’s say you find someone that’s willing to train you for $25/session (typically a 30-minute session), and we’ll even go as far to say that they have every piece of equipment that you’ll find at CFS. Even if you only go 3 times a week (we encourage 4+), that’s $300 per month. We are tiny fraction of that price — and you will get better results and have a better time. We’re actually really affordable for the service and results you receive. Also, you probably wouldn’t get the camaraderie, competitive push, and/or the support that you’ll feel working with others in a group setting.
For more pricing information please click HERE for our Membership Info.
10 minutes warm-up
5-10 minutes reviewing movements
20-25 minutes working through some sort of Strength Movement (Olympic lifting or Power Lifting typically)
10-20 minutes on a conditioning workout (called a WOD for workout of the day, or metcon for metabolic conditioning)
Each segment of the class is processed as a group; some parts informally, others formally. The full hour of class is tightly woven to ensure the maximum workout.
Although you are working individually, you will also be working with partners and as a team with encouragement by not only your coaches but by your fellow teammates.
It doesn’t matter how slow you run, you’re still lapping everyone on the couch! Regardless of your skill set or your physical ability, we have something that works for you. If there’s ever something that you can’t do, it’s our job to find something that you can do!
Group classes will keep you motivated since the person next to you is going through the same workout you’re doing. If we scale each workout properly (by either scaling up OR down), then everyone will finish around the same time. If you’re just starting out, instead of running 400m, we can have you run 200m. Instead of doing pull ups, we can work on doing ring rows.
There’s absolutely no reason to think that you’re not “in-shape” enough for CrossFit. We all started somewhere! Just ask me or my brother, or anyone else at the gym, about their first time doing CrossFit. You’ll find that everyone has gotten stronger, faster, and healthier since starting at CFS.
Depending on your goals, we have something for everyone. Our main group classes are CrossFit and Sweatshop. They’re similar but different. Sweatshop has the same high intensity workouts as CrossFit, but we leave out the strength training and barbells found in CrossFit. Another class we offer is our Barbell Club. We meet during the week to work on technique, but then we also have programming for you to do anytime that we’re open. For those that want to work on bodyweight movements and control, we have our Gymnasty class. You don’t have to be skilled to join, we work through all the different progressions to help you achieve virtuosity. Finally, for the endurance junkie, we have a Rowing class. We program rowing workouts daily, and we are also home to the UGA Crew Team. For a small fee, you can join them for a practice session to work on technique and intensity, or hire a coach to work 1-on-1.
Most CrossFit gyms can be strict and offer little leeway. As a member of CFS, you have access to the gym anytime that we’re open. If you can’t make it to a class, or if you want to work on a weakness, then you can still come on in and use the separate Open Gym area in case a group class is going on.