FAQs

1. What is CrossFit?

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

 

 

  1. Why do I have to pay a declined transaction fee when my credit card or automatic bank withdrawal payment is declined?

The most common reason for a payment being declined is that the member failed to update their payment information when their credit card number expired. When our system attempts to process your automatic payment and it is declined, the merchant account provider or bank charge us a service fee. The declined transaction fee also covers the administrative cost of having to manually update your payment info and manually process a bill that was already set up to process automatically.

If your credit card is expiring, you can log in to your account and update it with the new expiry date prior to the payment processing date in order to avoid the payment being declined and subsequent declined transaction fee.

Our experience has been that automatic bank withdrawals are more reliable payment method as credit cards expire (and seem to be more subject to fraud). Changing your payment method from credit card to automatic bank withdrawals could also help you avoid the declined transaction fee.

2. What is the theory behind CrossFit?

CrossFit is an evidence-based fitness program. Meaningful statements about safety, efficacy and efficiency — the three most important and interdependent facets of any fitness program — can be supported only by measurable, observable, and repeatable facts, (i.e., data). The CrossFit methodology depends on full disclosure of methods, results and criticisms, and we’ve employed the Internet as our primary means to support these values. Our charter is open source, making co-developers out of participating coaches, athletes and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested and community developed.

We offer the world’s most useful definition of fitness: increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (force, distance and time). Life is unpredictable (much more so than sport) so real world fitness must be broad and not specialized, both in terms of duration and type of effort (time and modal domains).

The magic is in the movements. All of CrossFit’s workouts are based on functional movements. These are the core movements of life, found everywhere, and built naturally into our DNA. They move the largest loads the longest distances so they are ideal for maximizing the amount of work done in the shortest time (intensity).

By employing a constantly-varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to dramatic gains in fitness. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort.

In implementation, CrossFit is, quite simply, the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed, “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output, but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

While it challenges the world’s fittest, the CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree, not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

3. Why would I choose CrossFit Bolton to achieve my fitness goals?

We guarantee results.  It’s that simple.  No other fitness program is comparable to CrossFit when it comes to results.

4. Are all CrossFit gyms the same?

No! CrossFit has an open business model – we are not a franchise. Individual CrossFit boxes operate under their own philosophy and offer their own atmospheres.

5. What makes your CrossFit gym stand out from the rest?

Training at CrossFit Bolton goes above and beyond merely showing up at the gym. You’ll become part of a community of people committed to a permanent improvement in their physical fitness that transfers into their daily lives. We have knowledgeable and experienced Coaches who will guide you and motivate you through every workout.

6. CrossFit looks very challenging. What can I do to prepare before joining?

Although it is true that we train to do very difficult things at CrossFit Bolton, we understand that most people (even seasoned athletes) are not ready to just jump right into a CrossFit workout.  We assess the abilities of all our clients, teach them the fundamentals then ease them into the workouts at a comfortable pace.  Our focus is on safety first, then efficiency and finally intensity.  If you try to get ready for CrossFit on your own, you are much more likely to practice poor technique, over-train or injure yourself, than if you train under the watchful eye of our expert coaches. You don’t get in shape to do CrossFit, you do CrossFit to get in shape.  CrossFit is by far the best and fastest way to get fit. If you do something else in order to prepare for CrossFit, chances are you’ll regret it when you finally do try it. Like so many of us, you’ll wish you had started CrossFit sooner.

7. What are your gym hours?

The gym schedule is posted on our website. Check the website and schedule frequently for updates. Please ensure you attend at the appropriate time of day according to the type of membership you purchased.

8. How do I get started?

See our Getting started page.

9. I've done the free consultation, now what?

Register for an upcoming Introductory course or purchase and book an introductory personal training session.

10. Do you allow drop-ins?

We offer a drop-in option for visitors from out of town that are members of other CrossFit facilities. Our drop-in rate is $25 per session. We do not accept the drop-in fee from anyone that hasn’t passed our introductory training course or isn’t an active member at another CrossFit facility. Please purchase your drop in class beforehand and email us to let us know exactly when you plan on attending.

11. I just want to try out CrossFit, I don't want to commit to long term membership. What are my options?

You can purchase one personal training session or an Introductory course. Once you are cleared to attend regular classes, you can purchase a month-to-month membership that you can cancel any time by email with 30 days notice.

12. What do I do after I've completed an Introductory course or personal training session?

You can choose from one of several membership options that give you access to our group sessions. A group session is 45-60 minutes long, consists of an active warm-up, skills practice, the WOD (Workout of the Day) and a cool-down.

13. How long are your membership contracts?

We don’t have contracts. Instead we have commitments. Your monthly price gets cheaper and cheaper based on your commitment level. This is a commitment to you and your health. Achieving your fitness goals will take time and we are willing to meet you half way if you’re willing to make a commitment. Our commitment levels vary from Month-to-Month to 12-month commitments

14. I don’t need any help or instruction. Can I join so I have a place where I can come in and do my own workouts?

No. We have multiple group sessions at varying times daily. Depending on a number of variables such as the time of day, day of the week, the number of people participating in the session, etc., there may not be the space or equipment to accommodate you.

We take an interest in all of our clients’ success and it is difficult to monitor if we don’t know what you are doing and how often you are doing it. When training with the group, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition and some coaching.

If you have extra things you’re working on, you can do so before or after a class. If you are interested in a personalized training program, we offer personal training with flexible schedules and training plans tailored to your fitness and health goals. You also have the option of purchasing the open gym as an add-on to your unlimited monthly membership.

15. Do I have to reserve prior to attending a class?

Yes. You must reserve for all morning (6am, 7am, 9am, 9:30am, 10am) and afternoon (1:30pm) classes prior to 9pm, the day before. You must reserve for all evening classes (5pm, 6pm, 7pm, 8pm) prior to 9am, the day of.

16. Can I reserve for a family member?

Yes.

17. What is the minimum and maximum class size?

Any classes that don’t have a minimum of 3 people reserved, before the appropriate time, will be cancelled. Any classes that already have the maximum number of 15 people reserved, will not allow any more reservations.

18. What happens if I don’t reserve?

You could be showing up to a class that has been cancelled since the minimum number of two people didn’t reserve. It is very important that you check the website schedule prior to attending to confirm the class has not been cancelled. You also run the risk of showing up to a class that is already full.

19. What happens I reserve but don’t show up?

You could have potentially taken a spot from someone else that wanted to attend. You could have also caused us to run a class that should have been cancelled.

20. I showed up at the gym part way through a class, what are my options?

You can warm up quickly on your own and participate with the class or you may wait until the next class starts.

21. What if I can't do the Workout of the Day (WOD) because my ________ hurts?

No problem! During the warm up or skill practice we will address any concerns and alter or scale the workout appropriately. Our job as coaches is to make the WOD accessible to all of our clients.

22. What if I don’t want to train in a group setting?

If you are interested in a more personalized approach and want more information about one-on-one personal training, please contact us.

23. I would like to review the movements in the WOD before I come into the gym. How do I do that?

Visit the official CrossFit exercises and demos page. You will find a wealth of fitness knowledge at your disposal.

24. How do I cancel/re-schedule an appointment that I booked?

The option to cancel or re-schedule your appointment can be found in the original confirmation email you received when you booked your appointment.

25. What is your cancellation policy?

All sales are final. No refunds shall be made for services purchased.

Prepaid personal training sessions and memberships cannot be shared or transferred.

Membership Agreements can not be cancelled before the agreed upon term after cooling period (see membership agreement for more details).

Most people that train at CrossFit Bolton realize that training isn’t something you should do off and on in short spurts. For best results, training is something you should do consistently and indefinitely. Since most people would find it inconvenient to re-do their membership paperwork every 6 or 12 months, the memberships are set to auto renew for the same rate and length of time, once the current term ends. If you want to cancel your gym membership, you must provide written (email) notice 30 days prior to the renewal date.

Our renewal policy is clearly indicated on the membership agreement as follows:
“REQUEST TO CANCEL: This Agreement will be automatically renewed at the end of your term for the same rate and length of time unless you submit a request by email to cancel 30 days before your Agreement term expires.”

Please review your membership agreement thoroughly before signing and agreeing to the terms and conditions.

26. What do I do if I need to take some time off from the gym, but I have a membership commitment?

You may, for periods of two weeks or longer (up to a maximum of 3 months), put your membership “on hold”.

  • When a membership is put on hold, the billing continues and the hold time is added to the end of your membership term.
  • The request to place a membership on hold must be submitted by email 30 days prior to the hold date (no retroactive holds).
  • An end date (or return date) must be included with the following exceptions: You are injured or sick, or pregnant and/or have had a baby. In both cases the return date will be mutually determined based on your recovery and recuperation.
  • Your membership will restart automatically on the return date you requested.
  • Re-starting your membership after placing it on hold will incur a $20 administrative fee that will be auto billed to the account on file.
  • A membership can not be “put on hold” more than twice per year.
  • If you want to lengthen or shorten your hold, email us with 14 days notice.
  •  Therapy Memberships: The client may, for periods of one month or longer (calendar months only), up to a maximum of 3 months, put the Agreement “on hold”.

27. Why do I have to pay a declined transaction fee when my credit card or automatic bank withdrawal payment is declined?

The most common reason for a payment being declined is that the member failed to update their payment information when their credit card number expired. When our system attempts to process your automatic payment and it is declined, the merchant account provider or bank charge us a service fee. The declined transaction fee also covers the administrative cost of having to manually update your payment info and manually process a bill that was already set up to process automatically.

If your credit card is expiring, you can log in to your account and update it with the new expiry date prior to the payment processing date in order to avoid the payment being declined and subsequent declined transaction fee.

Our experience has been that automatic bank withdrawals are more reliable payment method as credit cards expire (and seem to be more subject to fraud). Changing your payment method from credit card to automatic bank withdrawals could also help you avoid the declined transaction fee.

28. I still want to learn more! Do you have any other resources?

Yes, visit the CrossFit Journal which provides you with a wealth of additional information related to CrossFit.

Gym Etiquette

Be early. If you’re not early, you’re late.

Give yourself enough time to change and warm-up before the group session starts. Those of you with small bladders may also want to reserve some time for a bathroom trip. That means showing up at least 10 minutes prior to the session. Check the schedule and show up on the hour so we can train together.

Check your ego at the door.

A 15-year-old girl in Russia is warming up with your max Squat.

Clean up.

Clean up your sweat, blood and puke. Pick up your used tape, pens, notebooks, chalk, band-aids, water bottles and sweaty clothes. Put all the equipment you used back where it belongs. Stack the boxes against the wall neatly, put the bars in the racks, stack the plates in order and hang up your jump ropes.

Respect our equipment. Drop as a last resort.

Put things down gently. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep of Fran. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell.

Bring things to our attention.

If you notice that some equipment is broken, bring it to our attention so we can do something about it.

Try hard. Effort earns respect.

Work hard. Don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.

Don’t cheat. No one cares what your score was. Everyone cares if you cheated.

Be honest with everyone else, and be honest with yourself.  You know what full range of motion is so there is no excuse for shitty reps.  If someone calls you out for doing something wrong, listen to them.  The person standing around watching you train has a much better perspective on what you’re doing than you do.  They’re breathing gently and experiencing a restful glow and a sub-60 heart rate.  You’re halfway through Fran.  Trust us, you’re biased.

Learn how to count.

If you lose count, the next number is always one.  If you know you have trouble keeping count, ask someone to count for you.  If you want to get on the whiteboard, you MUST have someone count for you.  It didn’t happen if no one saw it.

Come to class.

For newbies, make sure you’re staying consistent.  For old dogs, don’t start thinking that it’s okay to just do your own thing whenever you want to.  There’s a myriad of reasons we train as a group — for starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics.  If you have extra things you’re working on, there are special times right before or after class to work on them.  The gym is not open except during the times posted on the schedule.

Take ownership.

Be responsible and respectful and take pride in your gym.  Don’t let others get away with things that are bad for them or bad for the gym.  Remind people to take their clothes with them and pick up their water bottles.  If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out.  We don’t care who it is!  Safety first!

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