Work hard & stay humble.
What does a typical CrossFit class look like?
All of our CrossFit group classes are 1-hour, and led by a qualified CrossFit Trainer. Each class consists of an active warm-up, mobility, work, skill/technique practice, and a workout, followed by a short cool-down mobility session.
Is it right for me?
Yes. CrossFit is for everybody. Each workout is scalable to suit your fitness ability and mobility level. On any given day, there will be a variety of ages and stages of athletes in a class. For example, a 65 year-young grandpa, a teenage volleyball player, a hockey player training in their off-season, a stay at home mom, a 20-something year-old starting their career – all in the same class, doing the same workout, scaling their weight, reps and time scheme to match their current fitness level. Everyone experiences an awesome and intense workout.
Yeah, but I am over 60.
“I want to be able to always get up and do things.” Freda Burnette is a 65-year-old grandmother of 11. She trains at CrossFit Grace in Boiling Springs, South Carolina. “I’m here working out because I want to live longer. I want to be able to watch my grandchildren grow up.”
CrossFit is an effective and efficient way for the 60+ age group to recover, rebuild & maintain a youthful and vibrant level of fitness in body, mind and spirit. Regardless of age or ability, the beauty of this program is that it is completely scalable to meet you where you’re at.
Watch this: “Freda Burnette: I Want to Live Longer”
What can I expect?
Expect to have fun! Expect to learn something new. Expect to sweat and work hard. Expect to make new friends and feel as though you are part of a healthy, supportive community. Expect a high five after you’ve completed your workout.
All of our classes are coach-led and group-based. We limit our classes to smaller sizes so that everyone gets individual attention and is seen. Every workout is different. Routine is the enemy and we strive for constantly varied programming. Your class members and coaches will be your biggest fans and we will push you towards your goals and celebrate your successes.
Is it safe?
What do I need to bring to class?
- Workout clothes
- A good pair of runners and socks
- Water bottle
- Optional: Food/snack for post-workout, a change of clothes for after workout, jump-rope, gloves, long socks, weightlifting shoes, weightlifting belt, etc.
- Note: We do have a shower at our facility if you would prefer to clean up after the workout.
What if I’ve already taken OnRamp / Intro to CrossFit course at another CrossFit gym?
Awesome! We’d love to meet you in person and talk about what that course was like in comparison to what we offer so that we know you are ready and prepared to jump right into our CrossFit classes. Athletes who have extensive CrossFit experience may arrange an evaluation session with a coach to determine if OnRamp or some additional training is needed before joining us. In some cases, experienced athletes can skip our OnRamp course. Evaluation sessions are approximately 30 minutes and are $45.00+gst.
I do CrossFit-style workouts on my own, can I skip OnRamp?
We think it’s great that you have taken your health into your own hands and are incorporating CrossFit-style workouts into your routine. Though because we want all of our athletes on the same page with technique, range of motion standards and consistent introductory instruction, we would still ask you to take OnRamp.
Why do you charge what you do for memberships?
The beauty of CrossFit is that the roadmap to fitness is FREE and available to everyone (go to www.CrossFit.com). But doing CrossFit in a garage or in the corner at a globo gym is totally different than going to a group class at a CF box. It costs a fee, and here’s why: https://journal.crossfit.com/article/economics-warkentin-2
What kind of payment options do you take?
Do you provide personal training?
Yes, personal training sessions are an option. We believe that working out together and cheering eachother on is one great way to keep workouts fun and interesting, but we know everyone has different preferences for learning. We want everyone to feel welcome and worthy of a great workout. If you are interested in personal training, please contact us.
Do you sell t-shirts?
Yes! We sell sweatshop-free, American Apparel and Bella men’s and women’s tanks, t-shirts and hoodies (seasonal) in a variety of sizes and colours. Come to the box to check ‘em out.
Do you offer Yoga?
Will you be offering more class times in the future?
Great question. We add new classes to the schedule when we notice that classes are filling up and new classes are required to support our athletes needs. If you’d like to request a class time for us to consider, contact us!
What is Open Gym?
What is Open Gym?
Open Gym means athletes are allowed to use CrossFit Morden’s facility at their own discretion during this time. Perhaps you are almost nailing that muscle-up, but not quite there. There’s a workout you missed and you would really like to make it up so you can see how your time compares to your CrossFit buddy. Or maybe you want to spend a little time on a lift technique. The beauty of Open Gym is that you will have the freedom to work on whatever you desire* (with some exceptions).
A couple of rules:
1. Basic gym etiquette still applies. Wipe down and put all your own equipment away.
2. This is for members only. You cannot bring friends and family along to work out with you.
3. Open Gym is included in our memberships and treated as one of your classes per week.
4. Follow the coaches instructions, no exceptions.
5. If you need to use the clock or change the playlist, ask the coach to set it up. Otherwise, you can use your phone as a timer if necessary.
6. Open Gym starts and ends on time.
*7. Because a coach is not directly managing athletes during open gym, certain forms of maximum intensity exercise are not permitted. This is a safety concern and will require some judgment on your part. Examples of “not allowed” exercises include Hero WODs, the Girls, and max. effort (>85%) Olympic lifting movements. If you want to max out your double-unders, row a 2K, or see how many sit-ups you can do in 2 minutes, knock yourself out. Bottom line: check in with the coach and let him or her know what your workout plan is for your Open Gym session. This policy is subject to interpretation by the coach on staff, and we reserve the coach’s right to squash any unsafe activity at any time.