The primary focus at CrossFit Cuspis is to make fitness safe, fun, and effective for each individual that walks through our doors. Our incredible team brings nearly 100 years of combined coaching experience to the table, allowing us to approach every athlete in a way that is personalized to their specific learning style in order to help them attain their goals. The member community at Cuspis is welcoming to all faces that walk through the door, regardless of ability or experience level, showing constant support to one another day in and day out. If you’d like to become part of our fitness family, reach out and let’s schedule some time to talk about how we can help you meet and exceed your goals!
You will not be judged by others at CrossFit Cuspis. What you will find at CrossFit Cuspis is that our members only complete against themselves, and their performance during the last workout, not one another. You will see a constant theme of support through these FAQs and on the CrossFit Cuspis site as that is a key characteristic of our gym.
If fitness is new to you, 3x a week is a great start. You’ll feel better immediately and begin to see results after 3-4 weeks. For accomplished athletes looking to take their fitness to the next level, follow CrossFit’s formula of “3 days on, 1 day off” and you’ll see results within 2-3 weeks. The majority of our members see great results when training anywhere from 3-5 days per week.
Every specialized athlete lacks overall fitness. With our constantly varied workouts, CrossFit finds your weaknesses immediately and starts to strengthen them immediately. The result: You become fit all over, which dramatically enhances your specialized sport. That is what differentiates CrossFit from other training programs that are focused on either a single or a small number of different modalities.
No. CrossFit is your tool for getting fit. Our community consists of all different levels of fitness. Each workout can be scaled to your ability.
Not necessarily. We offer elements to individuals who are new to CrossFit and may not be familiar with all movements, the primary goal of which is to provide a foundation in proper movement technique to build upon, and most importantly, avoid injury. We find that most who are new to CrossFit request Elements. If, however, you have trained at another affiliate, or are comfortable with the movements, you are not required to attend Elements. Additionally, we do tailor Elements to individuals if there is a subset of the movements that a new member wants to focus on, such as the Olympic movements.
Yes. If you are injured make sure you talk to the coach, depending on your condition we can likely make adjustments to suit your needs. Make sure you have medical clearance from your doctor/physiotherapist.
Just yourself. And basic ‘workout clothes’: shorts or sweats, a t-shirt, sneakers. We provide everything else.
Yes we do! A private shower and towel service is available at our location.
CrossFit is safe. The movements are necessary for life, not isolation movements that you would only perform on a machine at the gym. That said, poor movement, incorrect form, unchecked ego and bad coaching is dangerous. At CrossFit Cuspis we consult with all new members to determine the athlete’s readiness to train and, when required, work with that athlete to ensure that they understand proper movement and technique, and are comfortable performing. All of the classes at CrossFit Cuspis are led by certified and experienced coaches, who will ensure your technique and safety.
This is a common misconception. The typical physiological change for women who begin to train CrossFit is an increase in muscle definition and a reduction in body fat, thus you will get toned and lean, but not “bulky”. Although not a typical goal of the majority of women who CrossFit, if dramatically increased muscularity is your goal, you would have to perform vigorous workouts several times a day and consume a significantly higher amount of calories than average to support the tissue development.
Hard work gets the job done. There are no magic pills or fancy machines at CrossFit Cuspis. The movements performed are elemental for life and the workouts push you to your limits of ability, allowing you to increase your fitness and reach your goals. CrossFit workouts are designed for everyone. We scale intensity and load to fit anyone, we don’t alter the program. This system works for elderly individuals with heart disease as well as for police and fire academies, military and special operations teams.
Additionally, it is FUN! Being in a group setting helps you in several ways. The comradery shared with fellow CrossFitters is a powerful tool in helping you achieve your fitness goals. Training partners help to keep you accountable and encourage you. Also, every day is different. Because CrossFit is constantly varied, you never do the same routine. This keeps your workouts fresh and exciting!
No. CrossFit is not only a training approach, it is also a community of more than 15,000 gyms worldwide. CrossFit gyms (“boxes”) are not franchised. They are all local, small businesses that share the philosophies of CrossFit and legally license the CrossFit name. However, each affiliate has its own vibe, style and culture. What they have in common is a commitment to:
Excellence
Improving human movement
Building community
One of the best aspects about CrossFit is the community that develops in each individual gym. Camaraderie forms when people not only work out together but support each other. The communal aspect of CrossFit is a key component of why it’s so effective. Each affiliate has a community vibe that is unique, and you should ask a lot of questions and train a few times at a gym to make sure the affiliate you work with is a good fit for you.
At CrossFit Cuspis, we encourage people to try a few of our classes to obtain a sense of our community, which we believe is fantastic. Our athletes are enormously supportive of one another, which is a key differentiator for our gym.
No. Getting in shape BEFORE trying CrossFit is simply unnecessary. Many of our members joined CrossFit Cuspis while having seldom, or never, worked out in their lives before. CrossFit Cuspis has an Elements program that is designed specifically for those who are new to CrossFit, where you will learn all of the fundamental CrossFit movements and have a taste of CrossFit with beginner level workouts. We have had a number of our members who have come to CrossFit Cuspis, having never worked out prior, and have done an amazing job, quickly overcoming their fears and, more importantly, are now in great shape. The best way to determine whether this is for you is to come and give it a try! There is no better time to start than now.
CrossFit is made up of all types of people in the world. The majority of CrossFit Cuspis members are everyday people: parents, students, working professionals, you name it. Many of our clients had never worked out prior to starting CrossFit. Newcomers always start small, and safely work their way up to heavier weights and more intensity. We do not ask our members to perform dangerous or unrealistic workouts.
CrossFit uses a number of acronyms in programming, including:
AMRAP – As Many Rounds (or Repetitions) as Possible, meaning that within a defined time domain, you measure the maximum number of reps or repetitions of a givern movement, or series of movements.
EMOM – Every Minute on the Minute, meaning that you are performing a given movement, or series of movements, every minute on the minute.
WOD – Workout of the Day refers to the workout that is defined for a given day for the gym.
TOD – Training of the Day is an alternate to WOD and refers to the training that is defined for a given day.
Clean & Jerk – An Olympic weightlifting movement that involves moving a barbell from the ground to the shoulders and then from the shoulder to full extension overhead. While two distinct movements, they are often performed together in succession, although within CrossFit we will focus on Cleans and Jerks as individual movements.
Snatch – Olympic weightlifting that involves moving a barbell from the ground to overhead in one continuous movement. The snatch is the top of the hierarchy in terms of movement complexity.
If a member is late to class, they will need to check in with the coach on duty to determine if they will be able to attend class. We typically will extend a 5-10 minute grace period as long as the class is still in the middle of the group warm up, but ultimately it is at the Coach’s discretion and safety assessment. If the class has commenced the skill or strength portion of the class then the member will be asked to attend the next scheduled class of the day. Members who are allowed to join the class late, will be given an alternate warm-up to be completed immediately so as not to further delay the class. The individual may also be asked to sit out of the skill or strength portion if they are late and prepare for the WOD. This policy is meant to ensure that classes run on schedule and in a safe manner. We value your safety as well as our members and coaches time, and we ask that all of our members respect this policy and make every effort to arrive on time, if not early for class. Additionally, if a member is consistently late to class and it appears they are abusing the late policy, the member will be asked to attend the next available class of the day.
All Monthly Session Based Membership plans are paid by monthly automatic electronic payment (credit card, debit card, or automatic checking account draft). Monthly memberships will automatically renew each month at the same payment terms and billing date established at time of enrollment. Any changes to plan, or cancellation must be received thirty (30) days in advance of next billing cycle or plan expiration date. It is the member’s responsibility to monitor membership expiration and renewal dates.
Month-to-Month plans and memberships can be canceled at any time, however we must receive written notification thirty (30) days prior to your credit/debit card processing date to cancel your monthly membership. All plans and monthly memberships require a minimum of thirty (30) days written notice prior to next billing date to assure cancellation of automatic payments. Cancellation requests submitted within the thirty (30) day billing cycle will result in a final payment drawn from your account on your established auto draft date. Once final payment has been drawn from your account, clients will have thirty (30) days from the last bill date to use the facilities. It is your responsibility to provide written notice thirty (30) days in advance of your next billing date. There will be no refund issued once a payment has been charged to your credit card.
All members are welcome to upgrade or downgrade their membership plans or packages without penalty. Memberships can be upgraded at the start of the next billing cycle. However if a member wishes to upgrade immediately their new membership plan will be prorated based on the number of days remaining in their current billing cycle at their new rate. At the start of the next monthly billing cycle they will be charged at their full membership rate.
If a member wishes to downgrade their membership to a lower session based plan (e.g. move from from an unlimited plan to a 3x per week plan) they must wait until their next monthly bill date for the new plan to be effective. Please note, changes cannot be made retroactively.
Clients may put their membership on freeze or hold, for a period no less than thirty (30) days (or one calendar month), and for up to ninety (90) days (three calendar months) per calendar year. Notice of freeze must be given to CrossFit Cuspis via written email notification prior to the first day of the requested hold and will not be issued retroactively. Holds cannot be issued for personal travel under 3 weeks. All payments drawn prior to the requested hold will not be refunded. Clients will not be billed for frozen months, and billing will resume automatically upon end of the freeze period. All prepaid clients will have memberships extended by the number of frozen months. Holds longer than ninety (90) days may be issued for members of the military on temporary duty assignment with advanced notification. If client chooses to cancel membership during the hold or freeze period, written notification must be issued within thirty (30) days prior to the end of the hold period, otherwise clients will be charged a final month of membership upon hold release.
If a member attends more classes than his/her plan allows in a month, they will be charged a fee of $10 per additional session. For example if a member has a 3x per week plan, but attends 15 sessions within their monthly billing cycle they will be charged their 3x per week plan membership fee as well as an additional $30 for the additional three classes attended. Class fees for additional classes will be billed directly to the members card on file at the end of the month. If a member consistently attends more sessions than their plan allows, it is highly recommended they consider upgrading to a higher session membership for the cost savings.
CrossFit Cuspis will not provide refunds retroactively for any cancellation requests. Membership cancellations are only processed by sending written notification via email to [email protected]. Please do not send cancellation messages to our Facebook page or other social media sites, phone or other coaches.
CrossFit Cuspis does not issue refunds if you do not use your membership, nor can you carry over sessions to the next month if you missed a class. No exceptions.
CrossFit Cuspis provides discounted rates to public service members to include all active and retired military, law enforcement, fire and rescue personnel as well as teachers, nurses and students. In order to receive the discount a valid identification is required at the time of membership enrollment. Please inquire with our staff for more details on discounted plans and packages.
We reserve the right to scale or stop your training session if it is deemed unsafe. This particularly applies to Open Gym.
CrossFit Cuspis reserves the right to refuse service to anyone for any reason. We reserve the right to cancel a client’s membership at any time for any reason.
