This is common misconception. The answer is no. CrossFit is designed to get those out of shape into shape and those in shape to get into better shape. It doesn’t matter how slow you run, you’re still lapping everyone on the couch! Plus, if there’s ever something that you can’t do, then we’ll be here to give you scaling options so you can get the most out of each workout, regardless of skill level.
Just like most activities, if you don’t do it correctly you can hurt yourself. That’s why we provide professional coaching and assistance for our members. We also require all members new to CrossFit to participate in our On-Ramp Course. This class will teach form and function of the typical exercises in CrossFit and free weight training as well as acclimate the member into the intensity of CrossFit workouts by starting them out in shorter, scaled down workouts. This is to give the new member a knowledge base of correct form on exercises before entering regular group classes as well as ease them into a new type of training allowing their bodies to adapt. We like to work with our crossfitters in 3 stages. First: Technique (learning how to do the movement 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. Every single one of our instructors is certified to do just that.
On-Ramp our introductory program. We call it CrossFit 101, and it goes through most of the fundamental movements that we use in our training. It starts with the basic best practices of a Squat and a Push-up and advances athletes all the way up through the Olympic lifts, the Clean and Jerk, and Snatch. On-Ramp allows us to get a better understanding of who you are and where your abilities lie. Whether completely deconditioned or an avid fitness buff, it introduces CrossFit’s sequences and techniques and it ramps you up so you’re prepared for daily classes.
Give it a try and find out! We offer a FREE class every Saturday, as well as two FREE Sweatshop classes to try out. If you’re coming from another CrossFit gym or have experience with the movements we use, then we offer two free CrossFit classes for those that qualify. Contact us to get started, or find more information HERE.
CrossFit South is a is a coaching/training facility for fitness-minded people and for athletes. You will get a certified CrossFit trainer coaching every time you step into our doors. You don’t pay us to use the equipment, you pay us to get results. To do that, we all work out together and we help you through every step of the way.

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!

Weight loss/gain depends solely on diet, the quality of the diet, training, training history, recovery and genetics. If you don’t want to bulk up, you must consume only at or slightly below your maintenance level of calories.

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.

CrossFit South is a training/coaching facility. At a local gym like the local YMCA or Globo big box gym you may only pay $50 a month. You have to understand that that is an access fee. That small fee just gives you access to their gym. Inquire about personal training there and you’ll see the value of our facility.

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.

Classes at CFS are a full 1-hour block of time. Every class is led by at least 1 coach. A typical class structure:

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.

We also offer quick and high intensity Sweatshop classes as well as classes that focus strictly on Olympic Lifting.

CFS is more than just a gym, it’s a community! We have members from all different walks of life: students and professionals; young and old; big and small; fast and slow. There’s no reason to feel intimidated, we’re all here trying to improve our quality of life.

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.