FREQUENTLY ASKED QUESTIONS
What is CrossFit?
It’s a workout methodology - Constantly Varied, Functional Movement, performed at a High Intensity. It means that the CrossFit program consists of exercising several days a week, always varying the movements that are performed. And the movements (exercises) performed in CrossFit are ‘functional,’ which means that they are natural movements that the human body was designed to perform. These functional movements will improve your ability to perform the daily tasks of your job and life. ‘High Intensity’ means that once an athlete can consistently performs functional movements with the proper technique, we increase the intensity of the workout (by increasing load, rate, volume, etc). But ‘intensity’ is a relative term. ‘High intensity’ will not be the same for everyone. We scale WODs so that each athlete is performing at a relative intensity to their fitness level. Why it works is because your body never adapts to any one movement thereby keeping the effect of any given day’s workout at maximum – and you never gets bored. The intensity that everyone takes part in ends up galvanizing our supportive community.
Is CrossFit for me?
CrossFit is for everyone – moms, seniors, police, fire fighters, cubical dwellers and yes elite athletes too. We believe in scaling to your needs, but pushing you when you need it; fat loss, increased cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility. We treat the body and person as a whole.
What does Scalable mean?
It means we can adapt the work out to suit your, or anyone’s, level of fitness and ability (e.g. weight, or movements to support where you are in a progression, and more); scaled according to your ability!
What's the WOD?
The "WOD" is the "workout of the day." The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.
Do I have to get in shape first before I start?
Absolutely not! This is a common misconception. CrossFit is the most effective way to improve your health and fitness. We work with individuals of all fitness levels. If you want to “get fit,” you need to be doing CrossFit. 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”. We have seniors working out right next to our collegiate athletes and everyone in between the ages as well; they are all here getting a good workout! Anyone really can do it. The best way to train for CrossFit is to DO CROSSFIT!
Can I do CrossFit if I've had a previous injury?
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. Because of this they end up de-conditioned, 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.
What does ‘AMRAP’ stand for?
As Many Rounds/Reps As Possible
What do ‘EMOM’ and ‘OTM’ stand for?
Every Minute On the Minute / On The Minute
Do I need to do fundamentals if I’ve done CrossFit before?
Nope! Come on in and we’ll get you setup with a membership! After that you’re ready to roll!
Do I need to do fundamentals if I’ve never done CrossFit before?
Yes, we offer a group fundamentals program as your introduction to CrossFit’s methodology and its foundational movements to help prepare you for our CrossFit Classes. Come on in and we’ll get you set-up with a membership and schedule your free session!
I am new, how do I learn all of the movements?
We offer a 5-session group fundamentals program to make sure you learn all of the essential movements to get started into Group Sessions safely. You will go over squatting, gymnastic movements, Olympic lifts, and more. Click here to join!
What is your drop-in policy?
We charge $25 for a drop in for the day or $35 for a drop-in for the day + a t-shirt, or $50 to drop-in for the week. There are no pre-signups for classes. Please email email@example.com to schedule your drop in and get access to fill out our online waiver before you come. If you would like to stay for multiple weeks, email us and we’ll get you situated with a temporary membership.
If I’m dropping in, can I do my own programming on the side?
We’d love you to take class with us, but we understand if you’d rather follow your own programming; however, our space is limited and priority goes to our classes during scheduled group training. Open gym hours may way work better for you.
I'm interested in joining CrossFit Burlingame – how do I get started?
Come in and check out what all the hype is about!
Please email firstname.lastname@example.org to get started.
Do you offer a free trial class?
Yes we do! Whether you are new to CrossFit or an experience CrossFitter, please click here to fill out our online form to register for your free trial.
How do I sign up for a membership?
Please email email@example.com to get started on your membership.
Do you offer a 2x or 3x a week membership?
Yes, we offer a 2x a week membership. Please email firstname.lastname@example.org for more information.
Are there pre-signups for class?
Yes, you must reserve your spot in class using Wodify.
Do I have to choose a class time and stick with it?
No. You are free to take any class, at any time--as long as you reserve your spot!
Do you offer personal training?
Yes, we offer personal training. Please email email@example.com to get started.
Can I bring a friend?
You sure can, as long as they’ve done CrossFit before! Please email firstname.lastname@example.org to inform the coach team and to provide your friend’s information before coming to class.
Do you have a late policy for class?
If you are entering too late to class, the scheduled coach may request that you wait and join the following class. You will also be subject to late cancellation if you do not sign in to class on time as part of your reservation.
How do I reserve a class?
You can reserve a class using your phone or desktop.
Wodify Athlete App
- Login to Wodify from a mobile device.
- Click the Class Scchedule tab.
- Scroll through the list of classes and find a class to make a reservation.
- Click on the 'Reserve' button to make a reservation for the class that you would like to attend.
- Click the 'Cancel' button if you would like to cancel your reservation.
Wodify Desktop Website
- Login to your Wodify account.
- Click the 'Calendar' tab.
- View the Calendar.
- To make a reservation, click the white calendar icon.
- The icon changes to a ticket, indicating you have successfully made the reservation.
- A cancel icon appears; click this if you wish to cancel.
- You are free to make or cancel reservations to as many classes available at any time.
When are classes available to reserve?
The reservation system opens a week in advance. That means you can reserve your class as early as 7 days before.
Can I reserve more than one class?
Yes, the reservation system opens a week in advance; which means you can schedule all your workouts for the week.
What happens if I can't make a reservation?
If you know in advance, go back into Wodify and cancel your reservation. You have up to 8 hours before class to cancel without penalty. If you cancel within 8 hours of the workout, it will be marked as a late cancellation.
What if I forget to make a reservation?
If the class is fully reserved, you'll need to reserve the next available class. If a class is not full, go ahead and make your reservation asap to save your spot; otherwise, walk-ins are not guaranteed a spot if the class fills up to capacity.
Can I still come if it's not full?
Yes, you can.
If my plans change a few hours before class, can I switch to a different class (if there are spots available)?
Yes, you can reserve into any available class. You have up to 8 hours before the scheduled class to change your reservation without being marked as a late cancellation.
Is there a no show penalty?
There will be a $5 penalty fee that will apply to our new equipment fund. In the 2 weeks grace period/trial for the gym; during this time, no penalty fees will be applied so that we can get everyone used to the system.
When is the cut-off to cancel a reservation?
Cut-off is 8 hours before the class without penalty. Cancellation within 8 hours will be marked as a late cancellation.
What if I don't know if I can make it? What if I get stuck at work or in traffic?
Then don’t reserve far in advance. We anticipate that the majority of our classes will be available for reservation last minute and you can reserve when you are moments away to ensure that any walk-ins don’t grab your spot in the busy class times.
What if I show up and the class is full?
If you reserved then you have priority in the class. If you did not reserve in advance, the short answer is that we will ask you to wait for the next class. This is the scenario we want to avoid and why we are doing a trial run for 2 weeks so you can get used to the system. We will not be turning anyone away during this month.
What if I'm hanging out and/or want to do my own thing?
Consult with the head coach on which space you can use. There will be 5 spots tentatively available during class time (see map); they are subject to change and at the discretion of the head coach. The class running at that time have priority to the equipment. We suggest you look ahead in Wodify at the WOD so you can make adjustments, especially during peak hours when equipment becomes limited. Always check with the head coach first.
How does this work for the Barbell Club?
If you are attending an official CFBG Barbell Club training time, go to “Barbell Club” under the programs list and reserve your spot like normal.
What if I am staying longer than one hour?
We understand people are going to be warming up before class and hanging out after class, but if you are taking up training space or warming up on equipment being used in the workout, we will request that you move to allow priority to the next class running. Consult with the head coach before doing so (e.g. you can warm up before class and stretch after in the available upstairs lofts if they are available).
If I have an injury, can I still come in and workout with scaled movements?
In most cases, we will get you moving with scaled movements and workouts. Be sure to tell your coach about your injury prior to class to make sure they can help you pick the right movements.
If a medical professional has advised you to not workout for any reason, we recommend following their advice.
What is your Open Gym Policy?
We reserve open gym to specific hours, please click HERE to see the schedule. You may arrive to your group session early if you need additional time to stretch or mobilize. The upstairs loft area is equipped with space to do so and our Crossover Symmetry system as well.
Do you offer childcare?
Not at this time.
Do you have showers?
Yes, we have showers.
Is there parking at CrossFit Burlingame?
Yes! We have a small parking lot. There is available street parking. Please do not park at Safari Run, our neighbors next door unless you want to be towed.
Do you guys sell shirts and merchandise?
Yes! We have a ton of CrossFit Burlingame apparel and merchandise for sale at the front desk.