How do I get started?

If you’re interested in any of our classes and want to see what they are all about, come on in. There is no better way to get a feel for what we offer than to come in and see it happen. You can observe as many classes as you like, or if the idea of a big group class makes you uneasy you can also give us a call to schedule a private tour of the gym.

Why is membership more expensive than other globo gyms?

The short answer is “it’s not.” The cost of Tulsa gyms and health clubs don’t include personalized small group training. They can have thousands of members because they know you won’t use the gym.

Our higher prices reflect our commitment to offering you the best possible personal fitness training in all of Tulsa. Think about how much small group sessions or personal training sessions cost you ($30 to $100/hour). At CrossFit T-Town, we charge our members less than $10 per class, which is a great deal.

Remember, we don’t just show you a machine and tell you to use it, we work with you, teach you new movements, focus on your specific goals and make sure that you are reaping the benefits of CrossFit.

Is that intensity safe?

Absolutely! We want a systematic build up of each athlete going from first learning the proper mechanics of the movements, developing consistency of the mechanics and then increasing the intensity. This is what is meant by scalability in CrossFit the intensity is entirely dependent upon your capabilities.

I have had a knee injury in the past, should I squat below parallel?

As long as proper form is invoked then squatting below parallel will be beneficial and is completely safe. In fact, by going below parallel there is more hamstring activation and stretch reflex of the posterior chain muscles. In addition, if proper squat form is used the hamstring muscles will be pulling backwards on the tibia resulting in zero shear force of the knee joint.

The Olympic lifts just look like a recipe for injury disaster. Should I really do them?

Of course! In fact, research studies show that there is less injury in weight lifting than in weight resistance training (i.e. using machines). This is due to the impeccable technique and form that must be used to perform the Olympic lifts with heavy weights. Also, the Olympic lifts and other movements will be done in front of coaches to ensure proper performance.

If I’m injured can I still do CrossFit?

If you are injured it is of the utmost importance to continue training to prevent regression of your current level of fitness. Injuries only limit certain limbs or ranges of motion. We, as coaches, are prepared for people with injuries and can specifically build training programs around most any injury, from knees to rotator cuffs.

From looking over everything, don’t I have to be in shape first?

Not in the slightest! That’s what we’re here for. We can train senior citizens to very overweight people to the average joe. Each workout has the potential to be scaled in order to make you fitter, healthier, and happier. Then as you progress so does the difficulty of the workout.

That sounds hard. What if I can’t do the workout?

It is hard, and yes, you can really do this. Each of our workouts is scalable, which means that they can be adjusted to provide the correct amount of challenge for everyone, from elite athletes to beginners.

Our coaches will teach you how to correctly perform the movements required during each workout, and will help you select an amount of weight or a variation on an exercise that is appropriate for you.

Our goal is for every athlete to leave class feeling utterly exhausted and, at the same time, extremely proud of the feats that they accomplished. And of course, we measure each athlete’s progress so that they can easily look back and see how far they’ve progressed.

How often should I workout?

That greatly depends upon your goals and existing level of fitness, but somewhere between 3-6 times per week would be ideal. CrossFit.com recommends working out 3 days “on” with 1 day “off.” That’s not necessarily ideal for everyone though, especially when you are just getting started. Talk to one of our trainers to determine a schedule that’s right for you.

Where’s the cardio?

Typically, cardio refers to long, slow distance training like running or biking, and for the most part this isn’t utilized in CrossFit. Long, slow distance cardio is a monostructural activity that has potential to cannibalize muscle tissue for energy and cause overuse injuries. Instead, metcons with strength movements are used to produce higher power outputs that will elicit better results for cardiovascular endurance, strength gains, muscular endurance, all around fitness, and appearance.

Why don’t we do crunches? Where’s the abs?

Abs work to stabilize and support the body with most CrossFit movements, like the deadlift, pull-up, squat, etc. These movements place greater importance on the abs working with the rest of the body and will result in stronger muscles than just the isolation of crunches. Also, sit-ups, glute-ham sit-ups, and L-hangs are incorporated into the warm-up, cool-down, and even metcons.

Why do we do kipping pull-ups instead of strict pull-ups? That’s cheating right?

In CrossFit we concentrate on keeping a high intensity and work capacity. By doing kipping pull-ups as opposed to strict pull-ups you are able to perform more pull-ups in a shorter amount of time, thus increasing your power output. We do incorporate strict pull-ups as well, just usually not in a metcon.

What is a WOD?

An acronym for Workout of the Day.

What does Rx mean?

“As prescribed.” A term used to denote if an athlete performed a particular WOD as it was programmed with the prescribed amount of weight or repetitions.

What is a scaled WOD?

If a WOD is not completed “Rx,” the WOD is considered scaled. Scaling a WOD is common and allows members to work at his/her own skill level.

What is AMRAP?

An acronym for “As Many Rounds As Possible.