GENERAL

What is CrossFit?
Constantly varied, functional movements performed at high intensity.  Read more about CrossFit and fitness.

How do I start CrossFitting?
We recommend you drop-in to a CrossFit class so you can experience the benefits of CrossFit training.  Our class schedule can be found here.

How do I drop-in to a CrossFit class?
You do not need to pre-register or sign up for a class time, simply come to class.  The cost is $25 for adults, $15 for CFC Kids, $20 for CFC Teens and $12 for CFC Pre schoolers. Cash is preferred to expedite the process.  We also have drop-in punch cards available.  Wear or bring comfortable clothing that you can work out in as well as athletic shoes like runners and a water bottle.  You will need to sign a consent form which can be found here: Adult or Minor/Kids

Who comes to CrossFit Calgary?
Everyone!  We have CrossFit programs for ages 2 1/2 and up.  The CrossFit program is scalable to your ability, range of motion etc.  All ages and levels of physical abilities have benefited from the CrossFit program from the untrained to the athlete and from children to the elderly.

Where are you located?
CrossFit Calgary is located at #11 141 Crowfoot Way NW, Calgary.  We are in the same plaza as Minit Lube, Subway and the Bottle Depot.  We are a 3 minute walk from the Crowfoot LRT station.  Click here for our contact info.
In addition we offer CrossFit classes at Calgary YMCAs and an outdoor program in the summer.  All of our programs.

When are you open?
We are open during our posted class times only.

What payment methods do you accept?
We accept cash, check, VISA/Mastercard and debit.  Cash is preferred for drop-ins to expedite the process.

Do I have to sign a membership contract?
The choice is yours! We offer drop-ins so you can pay each visit, month by month memberships and longer commitment memberships.  Please click Adults or Kids for more information.

ADULT CROSSFIT

Can I find out what the workout is going to be beforehand?
Yes, visit our Workout of the Day (WOD) page.

I want to do a different workout than your Workout of the Day (WOD).  Can I?
Only during our posted open gym times.  CrossFit Calgary is only open during posted class times therefore when you attend a CrossFit class you will be doing the Workout of the Day (WOD).  We offer open gym time on Saturdays from 10:30am to 12:30pm where you may come in and do the workout of your choice.

I looked at your Workout of the Day but I have never done those exercises.  Should I still come to your CrossFit class?
Yes!  The classes are coached by a certified CrossFit instructor who will review the exercises with the class.  Think of it like you are getting the benefits of personal training in a motivating community environment.

I heard the workouts are intense.  Am I ready to start CrossFitting?
Yes!  Intensity is relative to the individual; You will workout at an intensity level that you are comfortable with.

What is a Foundations session?
The Foundations session is an introduction to CrossFit.  It is required of all new members and drop-ins (within your first 3 visits).  So you may attend 3 classes as a drop-in and/or member before you must schedule and complete your Foundations.  The session is about 75 minutes long and costs $75 + gst.  It is a private one-on-one session and can be scheduled at your convenience.  Please email admin@crossfitcalgary.ca to schedule your Foundations. The Intro to CrossFit program also fulfills the Foundation requirement.

Are the YMCA CrossFit classes different than the classes at CrossFit Calgary?
Most important- the quality of the instruction is the same; CrossFit Calgary provides the instructors for the YMCA classes.  The differences are the frequency of the classes and the equipment available.  CrossFit classes are offered every day of the week at CrossFit Calgary; the YMCA Program meets weekly.  Also CrossFit Calgary is setup specifically for CrossFit- rubber floors, pull-up bars, bumper plates, rowing machines etc.

What should I eat before/after a CrossFit workout?
It depends on lot of things. Here it is one at a time.
1 - Type of workout. If the workout will cause you to have an elevated heart rate, lots of sweating, requires lots of effort, then you will not want to eat within 2-3 hours prior (amount of time depends on how you feel during workout after food). Stick to calorie free beverages - water, coffee, tea (unless one of these upset your stomach).
2 - Time of workout. Follow the directions above if the workout is late enough in the day to allow you to eat food prior. If it is early morning, then get up, drink some water, maybe some electrolytes (ultima), and hit the workout.
3 - Weight Training. If the workout is not a heavy breather, or one that will not cause an elevated heart rate for a prolonged period of time (i.e. Deadlift, 3-3-3-3-3), then you can eat as close to the workout as you like - again, as long as you feel good throughout the workout.
4 - Things to avoid prior to a workout. Avoid foods that will cause an irregular pattern in your blood sugar. For most of you that will be foods that are high glycemic (i.e. pineapple, banana, most grains, flavoured yogurt, food bars, sugary drinks, etc.). For others this may involve not eating too much fat (oils, nuts, seeds, avacoados, etc) or protein (animal foods, dairy, eggs, etc.) prior. Just take note of what makes you feel good. Another suggestion would be to avoid dairy foods prior to any heavy breathing workout as it may cause an excessive amount of mucous for many people - in the CrossFit world… that is not a good thing.
5 - After the Workout. You will want to choose the ratios of food (protein/fat/carbohydrate) you consume based on your body fat %. For an estimate, unless you can see you abdominal muscles you are going to be higher than 12-13%. This is your starting point. If the workout is a weight training workout, then eating a balance of protein, fat, and carbohydrates within one hour following will be optimal. The higher your body fat (greater than 13%), the less carbohydrates (less than 10-15 grams) you should consume (on a linear relationship - the higher the body fat %, the lower the carbohydrates) after this type of workout. If the workout is a heavy breather of long duration (greater than 7-10 mins) with lots of sweating, you will want to consume quality protein and carbohydrate dominant foods. For most, avoiding fat is not practical as it will help you for the rest of the day. Again, if your body fat is higher, then the less carbohydrates you should consume (under 20-25 grams). The exact amounts and types of food will depend on lots of things (your body mass, body fat %, food tolerance, activity level, schedule, experience with training, etc.).
Sound confusing?  It doesn’t have to be!  Nutrition Consultations are available.

OTHER

What other programs does CrossFit Calgary offer?
CrossFit Calgary offers:

• Private, semi private, and group training
• Team and sport specific training
• Corporate Wellness
• Children’s birthday parties:
• Lifestyle and nutrition consultations
• Body composition analysis
• Program design
• One on one personal training
• High quality whole food supplements*

* Coming soon!

For all  questions regarding services contact admin@crossfitcalgary.ca .