The CrossFit Class

You will find a unique blend of sports performance training with traditional CrossFit to create a hybrid fitness system. Every one of our workouts begins with an active dynamic warm-up to prepare the body for that particular day’s workout. Our CrossFit incorporates elements of gymnastics, Olympic weightlifting, powerlifting, traditional bodybuilding, running, sprinting, rowing and jumping into one comprehensive program and will simultaneously help to develop your endurance, stamina, strength, flexibility, power, speed, agility, balance, and coordination. Each workout is programmed with the end in mind, to create a fitter and better you.

All of our coaches have received degrees in the fields of exercise science and kinesiology and bring their own extensive training backgrounds to the CrossFit experience, which creates a distinctive and challenging environment for all levels.

Whether you are a seasoned veteran or new to the sport of fitness, I Will CrossFit’s hybrid program will give you all the tools that you need to succeed.


What is CrossFit?

CrossFit can be summed up In 100 words: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~ Greg Glassman, Founder of CrossFit

CrossFit is a workout methodology that uses constantly varied, functional movements, executed at high intensity. We incorporate elements of Olympic weightlifting, powerlifting, running, gymnastics, plyometrics, calisthenics, strongman, rowing, and cycling into a unique program designed to always keep your body guessing, and elicit greater results and longevity over time.

Why are you better than my current gym?

Most gyms run on the business model that makes them the most money with the least work, basically they expect a small monthly payment and expect that you will rarely show up. They don’t take the time to get to know you as a person or take interest in your performance and lifestyle. They also don’t work with you on a daily basis to improve your form and movement patterns and get you the results you need. You are just another dollar sign to them.

We believe in earning your loyalty, that’s why we don’t charge initiation fees.If you haven’t come in in a week, our coaches and staff notice. So will the members you’ve grown accustomed to working out with. Expect a text or an email, or even a friendly call out on Facebook, if you haven’t been coming in. Our coaches are constantly watching and working with you to improve your form and technique, which will leads to less injuries and nagging pains. Over time, your confidence in the movements will improve and allow you to push harder and set new personal records

Yikes, that is expensive! Why shouldn’t I just hire a personal trainer?
The average personal trainer in the greater bay area would cost you about $50 per session. If you were being trained 3 times per week, that would but your monthly rate at $600, well over 3X our membership price (and we offer unlimited training for that price). Also, the camaraderie, support, and competitive push that you will experience from our classes will make you feel as if you are part of something greater than yourself and allow you and everyone around you to achieve things you never thought possible.
I heard that CrossFit is dangerous and can hurt you, is this true?
Yes and no. Anything that you do in life can hurt you if done incorrectly, or if you haven’t taken into consideration your current level of fitness. You could roll your ankle going for a walk or even break your arm falling off a chair. Every sport has inherent risks, but at I Will CrossFit we instill technique and repetition before intensity. Our coaches keep a close eye on all of the members from start to finish, ensuring that you are maintaining good and proper form. Over time as your strength, flexibility, and endurance increase, your risk of injury will continuously decrease. CrossFit, when done properly, is both safe and effective.
What should I expect in my first workout session?

Depending on your prior experience with CrossFit, you will either be taking our Foundations program or one of our regular CrossFit classes. In both classes, you will be led through an active, dynamic warm up which is similar to what you would see in any professional sport, from football and basketball to tennis and track.

In the Foundations class you will review and learn new techniques as well as what the CrossFit methodology and mindset is all about. You will conclude the technique session with a Met-Con (short for metabolic conditioning) that encompasses the day’s movements and any previous movements learned.

In the CrossFit class you will go from the active dynamic warm up into the specific/ skill warm up to better prepare your body for that days workout. The specific warmup changes daily and is you chance to practice and hone your movement skills and technique. You will conclude the a Met-Con or lifting session designed target your weaknesses and help you improve your overall fitness.

I heard that CrossFit is too challenging for someone like me. Is that true?

“Whether you think you can or whether you think you can’t, you’re right.”-Henry Ford. There is no doubt that CrossFit classes are challenging, but any and everything that we do in our CrossFit classes are scaleable. That means anyone from Olympians to Great Grandmothers can do, and get what they need from the workouts. All of our coaches are extremely adept at modifying workouts to achieve the desired result, so no matter your background you will get everything you need at I Will CrossFit

What does “Met-Con” or “WoD” mean?

Met-Con is short for metabolic conditioning and is a set of conditioning exercises designed for the purpose of enhancing energy storage and delivery for any activity. Basically a way of getting you to move faster and increase your cardio.

WOD is short for “workout of the day”. It is typically used interchangeably with Met-Con in CrossFit

What does Scalable mean?

Scalable means we can modify adapt the movements or skills in that day’s workout to suit anyone’s level of fitness and ability.

Can I just join up for any CrossFit class?

Yes, you can, but it is recommended that if you are new to CrossFit that you first take our CrossFit Foundations class to gain better mastery of the movements and learn more about the CrossFit methodology before you begin taking regular CrossFit classes.

The regular CrossFit classes can seem intimidating as everyone seems to know what is going on, and the last thing we want is for you to be left looking around, trying to figure out that to do.