Frequently Asked Questions

How much does it cost to get started?
Click here for prices.

When are classes?
Click here for schedule.

Do I have to complete CrossFit 101 (formerly On-Ramp) before attending group classes?
If you have never done CrossFit before, you must complete our CrossFit 101 course before attending classes. If you have significant CrossFit experience, you my bypass into sessions by demonstrating proficiency in all of the CrossFit fundamental movements.

Are there any specials or discounts available?
No, never.  That social-group-o thingy you just bought for almost free will not work here.

Do you offer open gym hours?
We do not have open gym hours, and you may not do your own workouts here.  This is a community based group training program.  Working out with your peers will make you better.  We do however encourage people to regularly do private coaching sessions to work on your individual weaknesses.

Can I drop in on a class to try CrossFit before I join?
We offer free group intro classes a couple Saturday’s per month.  Click here for info on Group Intro Classes.  If you cannot attend on a Saturday, please contact us to schedule a private consultation.

Do I need to be in shape to get started?
One of the biggest myths about CrossFit is that this program is only appropriate for already fit individuals.  People often tell us that they want to get in shape before they start.  The longer you try to get yourself in shape to prepare for CrossFit training, the more time you are wasting.  Your workouts will not be as effective as ours, and we are ready to accommodate even the most out of shape individuals.  See our testimonials page for proof of what this program can do for you, then sign up instead of spinning your own wheels.

Will I get bulky from doing CrossFit?
At CrossFit East Sac, we train with the sole purpose of increasing physical capacity. Getting “bulky” is based on your genetics. A high intensity strength and conditioning program such as CrossFit will bring your physique and your health to your genetic potential. Some people build muscle easier than others based on muscle fiber type and individual hormone levels. Very few people actually have the genetic ability to get “bulky” under drug-free natural conditions. At the highest levels of CrossFit most athletes look like elite track and field athletes or fitness models.  Who wouldn’t want to look more like that?

If you are someone who is self-conscious about gaining muscle mass and you manipulate your fitness regimen to avoid building muscle, you are not going to experience the benefits of true physical fitness. We do lift things and we do make people strong, but we do not train with the goal of bulking up.

Should I do cardio on my days off?
Around here the classic idea of doing cardio is a useless concept. For years exercisers have obsessed over burning calories as a means of losing weight. The process of repetitively doing long duration, low to moderate intensity exercise, you will decrease your metabolism and increase negative hormone levels in your body over time.  Cardio as you know is an ineffective method of developing fitness, physique, and/or health.

The key to developing fitness is constantly varied, functional movements performed at high intensity. In other words do a mixture of weightlifting, calisthenics, and conditioning exercises in short anaerobic bursts to achieve your best results. Recreational activity is great as well. Humans are geared for super low intensity such as walking or hiking, and high intensity activities like sprinting, and we respond tremendously to the latter. Think of the hunter-gatherer lifestyle.  Lots of foraging with occasional bouts of life and death intensity. That’s who we are.

Our athletes develop high levels of aerobic fitness without ever performing workings longer than 20 minutes.  Our athletes regularly run 5k and 10k races without training for them and beat all their friends who run daily.

On your days off, do things that help you recover from your last workout and prepare yourself to come back to the gym feeling fresh and ready for more intensity.  Moderate to low intensity activity done for 30 minutes+ ie. cardio is the enemy.  Cardio makes you skinny-fat, and you do not want to be skinny-fat.

For more on this read, What About Cardio?, by Greg Glassman

If your questions are not answered here, please contact us with your inquiries.