Call us on 0418 637647 (Graeme) or 0400 404044 (Lynn)

FAQs

How do I get started at CFM?

For information on getting started, please visit the Getting Started section of our website. Simply call us or email us so we can direct you to the appropriate class day and time for your free trial session.

When can I come in for my free trial session?

You can come to any session to try it out. Just remember that some sessions might be strength focussed, some are more metabolic, you could get a really short, intense WOD or a long endurance WOD. But that’s what CrossFit is all about – GPP (General Physical Preparedness). So come along and be prepared – for anything! However, you must book in first; then we know you’re coming and can have a coach there to help you.

Do I have to be in shape to start?

It certainly helps, but no, not at all! All of our classes are structured in a way that people who may be deconditioned can still participate. It is simply a matter of scaling, or adjusting, the workout. You do not have to be in shape to start to get in shape! We’ll just lighten the load, lower the reps or shorten the time. Many people at CFM do scaled workouts for various reasons and we respect that everyone is at a different point in their fitness journey.

How long will it take to see changes/results?

Immediately. Once you start CrossFit you will never work out any other way.

Will CrossFit make me sore?

CrossFit is an intense workout program and it is common for participants to experience some soreness, fatigue, or discomfort especially for those who have been inactive for a while. We would not recommend CrossFit training within two days of a competitive athletic event (e.g., running a marathon, completing a triathlon, etc.) or other special event (e.g., your wedding.)

We always try to scale a workout so that it’s appropriate to each person’s ability level. Please let the coach know if things are feeling like they’re too much for you and we will adapt the workout!

I’m a female and don’t want to bulk up. I just want to tone up and add some strength. Is that possible with CrossFit?

Good news, you won’t bulk up. Firstly, females just don’t have the right hormones (e.g., testosterone) to bulk up with this type of exercise. You would have to be lifting very heavy weights, often, and add supplementation to bulk up. Yes, you will get stronger – guaranteed!

I have very poor flexibility and I’m worried that I’ll get injured if I do too much, too fast. How can I stop this happening?

Well, you’ve come to the right place. One of our coaches specialises in mobility and flexibility and includes it at the beginning and end of each WOD. If you’re enquiring at a gym that doesn’t do any, or does very little mobility/stretching work, walk away. It’s that important.

I’m an existing CrossFit athlete moving from interstate, how do I get started? Can I skip the Fundamentals Course?

If you have been doing CrossFit at another CrossFit gym consistently for more than three months then you don’t need to do the Fundamentals Course. However, some people who have prior experience, have asked to do the course so they can brush up on technique. It is included in your first 2 weeks of membership so won’t cost you any more. Please visit our Getting Started page for more info.

I’m a visiting CrossFitter from another box. Can I drop in?

Yes of course, we love visitors. Please visit Membership & Fees for more info.

My job requires that I travel overseas. How does the membership work if I have to travel?

We are happy to put your membership on hold if you are travelling for one week or more. Simply email us one week in advance with the dates you are away and we’ll do the rest.

What are the costs?

The membership fees depend on the number of classes you would like to commit to each week. We offer an ‘Unlimited’ membership and a ‘2 day/week’ membership (see Membership and Fees). There are no contracts or joining fees and you are free to stop whenever you like. For more information, contact us directly.

I’m a student, what type of verification do you need for the student rate?

A student ID would be sufficient.

I do shift work so my hours are irregular. How would I fit that into a membership? It can be challenging to get into a routine sometimes.

If you sign up for say a 3x per week membership, you may come to any 3 classes, it doesn’t matter which 3. If you’re situation is a bit more complex then get in touch with us. We want to accommodate everyone and will try to work something out for you.

What type of commitment do I have to make regarding membership? Can I drop in for classes as needed?

We require at least a 3x per week commitment. Our program involves a lot of technical movements which requires consistency. If you drop in once in a while you will not see any progress in skill development or CrossFit fitness.

How does the membership work if I only want to come for say 3 months? How do I cancel my membership and are there any fees I need to be aware of?

Our membership runs from fortnight to fortnight. We process payments through Direct Debit so an email two weeks in advance is all we need. You can stop your membership anytime as long as you let us know before your next debit date. There is no commitment and there are no cancellation fees.

Do you have a shower?

No, sorry! Wish we did. But we have a very clean, tidy washroom if you need to freshen up.

Do you offer personal training?

Absolutely. At this stage personal training is only available outside of the group training sessions. Pricing is around $90-$100/hour for a single session, with generous discounts when you buy a training package.

Are you hiring any coaches?

We aren’t currently hiring any coaches, but when we do, we hire exclusively from within our community. Therefore, if you are interested in working here we highly recommend that you head over and participate in some classes and get to know people!

I have never done this before. I don’t know how to do the exercises. Will I get some help?

We run a 2-session Fundamentals Course for all newbies but the coaching doesn’t stop there. The class structure at CFM is not your typical ‘bootcamp/globo gym’ class. The coaches are coaching and not participating in the classes while coaching. Most occasions, there are multiple coaches walking the floor. We will always help you with proper technique so that you can build your confidence and get results.

I have injuries from the past, can I still work out?

Absolutely! Again, it is a matter of scaling to enable you to experience a great, functional workout while joining the CrossFit community. The biggest thing for you is to communicate that you do in fact have an injury that might affect your movement. The experience of our coaches is unique in that it includes Sports Medicine, anatomy and physiology, and biomechanics so we will have a good understanding of your injury. We also offer to work with your physio/therapist to create a rehab program that you can do in the gym.

Once I become a member, how many times a week should I come in?

This depends on many variables such as availability, stress levels, nutrition, kids’ schedules, recovery rates etc. Anywhere between 3 and 6 sessions a week are recommended. The more you workout the quicker you will see results. Two days per week is not enough to see a noticeable change. We offer a 2-day/week membership but this is for people who are already doing some other form of exercise. Rest is important too so don’t neglect that!

Are all CrossFit gyms the same?

No! All CrossFit gyms are individually owned and operated; we are not a franchise. Our affiliation to CrossFit is based on our passion for quality training and programming and love of functional movements done at high intensity.

Each gym has a different blend of Olympic weightlifting, gymnastics, mobility and other modalities. The experience and skill level of coaches and trainers also vary. So what do you look for? Look for coaches who can show you the moves and explain the how and why of each movement. That’s how you learn and progress.

We are also strong believers in mobility and flexibility so we incorporate it into EVERY session.

Choose what fits you best and your goals. No matter what, we are glad you found CrossFit. Done correctly, it is the BEST strength and conditioning programming around!

Do you have parking available?

We are located in an industrial estate and there are several car spaces outside the gym. Otherwise, there is usually plenty of street parking at the entrance to the estate and it is only a 100m walk to our front door.

What is the coach:student ratio? Are there multiple coaches walking around to help with technique while you’re working out?

Most of the time, we have two coaches at each session so you’ll get lots of attention.

How long are the CrossFit sessions? I keep hearing they are short workouts.

All sessions are one hour in length. A session comprises a warm-up consisting of mobility, flexibility and some sweat. The warm-up is followed by a skill or strength set and then there is the WOD (workout of the day) which can be 5-30 minutes depending on the intention for that day. Some days it’s slow, heavy strength work and other days it can be a long metabolic WOD. That’s the beauty of CrossFit – it is so variable and unpredictable.