Frequently Asked Questions

What should I expect at my first CrossFit class?

Everyone is always open and friendly to new-comers. We promote is a family-like atmosphere of support and camaraderie amongst our members. Someone will undoubtedly take you under their wing and help you through your introductory period. Everyone remembers what it was like at their first class and we all want to see each other succeed.

We typically start with 5-10 minutes of warm-ups and proceed to our “Workout of the Day” (WOD). The WOD can consist of anything from push-ups, pull-ups, and squats, to rowing, presses, and deadlifting. Our specialty is not specializing; thusly every day is a completely different workout.

Do I need prior experience to take classes?

No. Our Orientation Program included in your CrossFit Camp introduces you to all our basic movements so that you can safely transition into regular classes.

Do I have to be in shape to take CrossFit classes?

No. CrossFit is for people of all fitness levels, from the complete beginner to an advanced athlete. CrossFit is unique in its universal scalability, meaning two people at completely different fitness levels can perform the same workout using movements best suited to each of their individual capabilities.

Should I warm up and stretch before class?

You are welcome to do whatever makes you comfortable before class begins. Every class includes ample time to warm-up and stretch. In addition everyday on our whiteboard you will find a posted warm-up to give you direction.

Do you guys accept Drop Ins?

Yes! Any athlete who is part of another Crossfit affiliations is welcome to drop into our box while visiting as long as they have experience with Crossfit and the workouts. Drop in fees are $20. Sign UP HERE.

Can I take the CrossFit classes everyday?

The short answer is yes, you can but we wouldn’t recommend it. The better answer is, in a perfect world you would train on a 3 day on, 1 day off schedule (ex. train Monday-Wednesday, rest Thursday and so on). This is because we want you to be able to perform at maximal intensity during each workout. Without allotting time for rest and recovery, your performances may begin to suffer and it could lead to overtraining.

If you pursue another physical activity such as a sport, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

On the other end of the spectrum, we do want to see people coming in on a regular basis. Again, the 3 on 1 off regimen is our recommendation. Of course, life doesn’t always see it that way, there are jobs and family and other responsibilities that sometimes prevent you from getting in on that schedule. At a minimum, though, we want you in 3 to 4 days per week. Your success matters to us and the only way to achieve that is if you come in.

What I should I bring and wear when I take CrossFit?

You should come to classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and above bring a positive attitude!

What makes CrossFit different than other gyms?

The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals. Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here, you won’t even see the same workout for a couple months at a time. You will notice a difference in how you look, you how you feel, strength and endurance. If you follow our plan, we guarantee results!

Are there any limitations to taking CrossFit classes?

We have kids as young as 8 and adults in their 80s. We have competitive athletes alongside people who are exercising for the first time. Again, all the movements are scalable to all abilities. The only limit is what you place on yourself.

Is there a Nutritional Guideline to follow during CrossFit?

Nutrition will be discussed at length in your CrossFit Camp. Sumner CrossFit is partnered with Whole 9, a community focused on health, fitness, balance and sanity, all built on a foundation of real food and healthy nutritional habits.

How do I find out more information about CrossFit and their principles?

Go to to learn more about CrossFit.