What is Carson City CrossFit?
Carson City CrossFit is a 7,000 sq. ft. fully equipped strength & conditioning facility, located in Carson City, Nevada. CCCF is a family-type atmosphere filled with coaches who love to coach our members. With the perfect mix of passion and fun, CCCF is filled with success stories every day. No other program will push you as hard or deliver the results. Our team of coaches and members has really created an environment that allows our members to not only set goals, but achieve them. Our team at CCCF will help you reach your goals by increasing the 10 physical skills of an athlete including: strength, power, speed, endurance, stamina, flexibility, coordination, agility, balance and accuracy. Whether starting from step one or improving an already elite athlete our programming can help you achieve success.
At Carson City CrossFit you will not find rows of stationary bikes and weight machines. But you will find pull-up bars, barbells, medicine balls, kettle bells and wide open space for squatting, running, jumping, climbing, lifting and throwing, moving your body the way it is supposed to be moved. It means that all your workouts will be comprised of exercises that mimic movements performed in day-to-day life or sport. We focus on improving functional movements that are necessary and common in your daily activities.
With our constantly varied programming, you will never get bored. We rarely do the same workouts, but we do repeat on purpose occasionally, to test progress. You will never have to program your own workouts or spend hours in the gym. Instead, each day a workout will be provided for you that is scalable and modified to suit your fitness level. And because our workouts are rarely longer than 40 minutes, they can fit into even the busiest of schedules.
What do I bring to my first CCCF WOD?
Your first WOD (workout of the day) come to CCCF 403 Hotsprings road Suite 2, Carson City, NV. Come a couple minutes early to sign a release form and wear comfortable workout clothes and shoes, (please do NOT wear shape-ups) and bring a lot of water. We will have a short briefing on what CrossFit is and explain what we expect from you, the athlete. We will get you started on your first WOD that will be a baseline. All of our WOD’s will be scalable and modified for your ability. Remember your coaches are always here for whatever you need, and to push you to reach your full potential as an athlete. We encourage all of our athletes to maintain a log or some sort of notebook and track their daily progress. This will help not only tracking your performance but helps measure your consistency You are responsible to log your workouts daily, this really defines where you are at point and time and helps you see what progress you make. We sometimes will repeat workouts and if you log your information you can compare how fit you have become from the last time we did it.
What are the WODs like, what can I expect?
CrossFit is the principal strength and conditioning program that by definition is constantly varied, functional movements performed at high intensity. You can expect a short warm-up or mobility conditioning, a skill, and a metcon. Metcon is metabolic conditioning. We have different elements to CrossFit workouts. One of them is AMRAP (as many rounds as possible). This is when we compile a couplet (2 movements), triplet (3 movements), or quadruplet (4 movements) and they are done in rounds during a set amount of time. The “rounds” would be your score. We record all of our scores so when an athlete does a workout again, we can tell how much progress is being made.
Ex: 20 Minute AMRAP of 400 meter run, 20 squats, 10 burpees
Another component of metcons is “For Time”. This is when a set amount of work is given, and you the athlete does it as fast as possible.
Ex: 3 Rounds for time of 40 squats, 30 Push-ups and 20 Box Jumps
We also focus on strength training at CCCF. We want you, the athlete, to become strong and therefore focus on the deadlift, squat and presses regularly. For the most part our lifts are in the rep scheme of 3 sets of 5 reps. Each set is meant to be done at the same weight.
What if I can’t keep up or it’s too hard for me?
CrossFit is challenging… However, scalable for all athletes. CrossFit is defined as functional movements preformed at high intensity, constantly varied but welcomes all ages and levels of fitness. We encourage you to be your own advocate and communicate with your coaches on your ability level. Your CCCF coaches will help you in determining how to scale the WOD if necessary, even when scaling a WOD we want you the athlete to keep your intensity during the duration of the workout.
What results can I expect?
Results are measurable in different ways and individually driven. Focusing on healthy results and having realistic expectations is important. Consistency is the key to measuring results. You will not see results until you are consistent, period. Measurable results at CCCF will be identified as results that last, not fad diets, or a pill you take or shake you can drink. Measurable results and expectations that CCCF identifies as important results are performance, hard work, lifestyle changes, increased energy and strength which WILL result in looking and feeling your best.
Where do I go with questions or concerns?
We want to hear what you think. We want to hear your concerns and feedback good or bad. If you have a testimonial, you can email us and we will be happy to add it to our website and share what you have to say. If you have concerns or feedback that you want addressed you can email or call any of us anytime.
Can I bring a friend?
We love that you want to share what CCCF with others. We encourage you to bring your friends and family to the box. Please email Jill at firstname.lastname@example.org, to schedule a free intro session. These WODs are typically geared for people who want to try CrossFit. We discourage unannounced drop in’s for a trial class. We do many technical movements that can take many classes to become familiar with. Teaching skill and technique is our top priority.
What do I get for my monthly Fee?
With Elements you receive nutrition guidelines, before pictures if you choose, goal setting and a dedicated coach to teach you mechanics, technique, and a comprehensive program.
With your unlimited membership you receive unlimited monthly classes, with top of the line coaching, programming and goal setting. Classes are conducted in a group environment with lots of encouragement and positive energy.
What is auto pay?
You give us permission to charge your credit card monthly as your membership dues. If you choose to cancel you can cancel with a 5 day notice just email Jill@carsoncitycrossfit.com.
Become a fan on Facebook!
We communicate and give updates on our Facebook page, so please check Facebook and our website often. Make sure “like” us and share your experience on Facebook with your friends.
Email is our main source of communication for billing, so please check your emails frequently. If you have any billing concerns they should be discussed with Jill. Please let us know if this is a problem.
We do not have a refund policy and we have a 5 day cancellation policy for auto pay. No Exceptions.
What do you do when there is bad weather?
It has to be pretty bad weather to delay and or cancel a WOD. If the weather is too bad or we have a delay start we will post on our website by 530am and on our Facebook page.
Where do I get the CCCF schedule or updates?
You can find the CCCF schedule on either the CCCF website www.carsoncitycrossfit.com or Facebook at http://www.facebook.com/CarsonCityCrossFit