What is the cost of membership?

You get the first two weeks of our 12 Course Fundamentals for free then it’s $157 for the next month of training (two more weeks of Fundamentals and two weeks of regular CrossFit classes.  The schedule for the 12 Course Fundamentals is Monday, Wednesday, and Thursday at 7:00am or 7:30pm. 

After the Fundamentals course you can signup for the regular classes.

We offer unlimited training with our memberships.  Most people train about 4-5 days per week.  The prices are below:        

1 Month Agreement (Check, EFT, Cash) $207/Month
  (Credit Card) $217/Month
6 Month Agreement (EFT) $187/Month
  (Credit Card) $196/Month
12 Month Agreement (EFT) $157/Month
  (Credit Card) $164/Month


Class Packs:

$20 1 Class
$180 10 Classes
$340 20 Classes
$480 30 Classes
$600 40 Classes
$700 50 Classes

Do I need to be in good shape before I start CrossFit?

Psssh… NO!  That’s why we are here!  We are here to help you get as fit as possible, as fast as possible!  When you walk through our door you will receive elite fitness coaching.  It’s possible that you may need the workouts to be scaled to your current level of fitness.  We estimate that 80% of the time we have to modify the workouts for our members.  Since everyone does it, it’s no big deal.  I promise you won’t be judged for it!

What if I can’t do push-ups, pull-ups and other difficult exercises?

Want to know a secret?  When you train at CrossFit Hit and Run you will be doing pull-ups!  We have many ways to scale the exercise so that you can perform the movement safely and easily regardless of your current level of upper body strength.  We have a long list of men and women who had never performed a real pull-up before training here that now can do quite a few without an ounce of assistance!

What is CrossFit?

CrossFit is constantly varied, functional movements performed at high intensity.  What does that mean?  We prepare you to be fit enough to do just about anything by making you an extremely well rounded athlete.  An additional benefit is that our coaches are here to take the responsibility off of your shoulders.  We design your workout and show you how to do each exercise so you can participate in a new and fun workout everyday in the safest possible environment and with people just like you!  Here’s an entertaining video as well as a brief explanation that sums up CrossFit pretty well! 


I recently suffered an injury, can I still train?

Absolutely!  The worst thing you can do when you get hurt is neglect the rest of your body.  Shoulder injury?  You still have a good arm, your core/torso, two legs and a heart that would love stay strong while you rehab your bum limb.  Always ask your doctor to explain the exercises/activities that you CAN do, and not simply the things that you can’t!  We can always find a way to help you make progress and look great without causing pain to your injury, and more importantly do our best to make it better in the process.  We don’t claim to be physical therapists, but we do know some great ones to which we can refer you if necessary.  Always good to have a network!

Do women do CrossFit?

You bet they do!

Here is a quote from Cathy Draper, mother of 4, CrossFitter since May ’08.  “With CrossFit you never know what you’re going to do each day.  You try things you would have never thought of!  You do things with your body you never thought you could do.  Everyone is working out in a similar way so we all feel each others pain (ie., working our tails off) and everyone is so supportive.  I like that the coaches are always there to help.  It’s nice to not have to rely on machines; your body IS the machine!  It’s the most efficient way to exercise.  I’m hooked!”

Do you recommend a certain diet?

Not only do we point you in the right direction but you’ll get a one on one consultation when you enroll in our Fundamentals class. Once you join you’ll have the freedom to setup nutrition consultations to keep you on track. If you want to get a head start on what we’re going to recommend go and buy Robb Wolf’s book “The Paleo Solution”.

What supplements do you recommend?

There are a variety of supplements that can be beneficial for a lot of people. Not everyone has the same physiology nor the same goals. For that reason we have a basic supplement protocol that everyone will benefit from no matter how good or bad their eating habits are. These basic recommendations are based on the fact that most people are deficient in the vitamins, minerals or fats that we recommend. Here is the list:
  • Fish Oil – You need to take 3-5 grams daily. The size of the pill and the amount of omega-3 in the pill are different. Make sure you’re basing your math on the omega-3 content (EPA/DHA) of the pill or liquid.
  • Vitamin-D – 5,000-10,000 iu a day. This will vary on the amount of sun you get in a given day. In the summer you may need to supplement with less, while in the winter months you may need to supplement with more.
  • ZMA – Zinc and Magnesium. Take this before bed and you’ll find that you’ll sleep much better and experience better overall recovery.
  • Multi Vitamin – Take a 1 a day as an insurance policy.

Is there a different supplement list for optimal performance in sport?

Yes. If you’re a competitive athlete and your diet and basic supplements are dialed in then you’re ready to take some supplements that will give you an edge. Talk to one of the coaches about what might be appropriate for you.

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