Frequently Asked Questions

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Not at all. You learn the important basics from the moment you start with your 2-hour Fast Track-to-CrossFit training. This will allow you to develop a great foundation. Your  trainer is with you every step of the way to tailor each workout. Every person can do CrossFit regardless of age, fitness level or athletic competence.

No, they are not. CrossFit is not a franchise. Each gym sets their own core values, mission, services they offer, and quality of their coaching, services and products  tailored to their demographics and clientele. It is important to go to a gym that spends time teaching people to move safely and efficiently, whether individually or in a small group. You will want to find a gym where your coaches understand your fitness goals and  are invested in your health to get you stronger, fitter, faster and better. 

CrossFit Topo is a coaching/training facility. You will have  a certified trainer working with you from beginning to  end in every class or training session you attend. We will  teach you the skills and habits you will need to achieve transformative results and  sustain a lifetime of fitness. 

The price difference between CrossFit and a Globo-gym is  that you pay an access fee for a globo-gym, and then you are left on your own in a sea of machines. Inquire about  personal training services at a globo-gym and you will see the value of our facility. We do not compete with Globo-gyms on price, but on the value we provide to our members. 

CrossFit is for EVERYONE and everyone can CrossFit! CrossFit is based on functional movements – the same movements you do every day throughout your life. All movements can be tailored to fit each individual’s needs and fitness level. Everyone benefits from CrossFit. 

You will first learn the nine foundational functional movements, bodyweight exercises and weight training. We use a variety of equipment, such as rowers, Echo bikes, kettlebells, medicine balls, barbells, bumper plates, bands, rings and more. Which is why you never get bored doing CrossFit. We focus on constantly varied movements performed at high-intensity.

Classes are approximately 1 hour and each day is a different combination of movements. Your coach explains the workout of the day and goes through a general and specific warm-up. All movements are demonstrated,  practiced and tailored to you. There may be some type of dedicated strength or skill work, and then a high intensity metabolic conditioning which can range between 5 and 30 minutes. We also go through mobility movements specific to the workout and cool-down or core work. 

Workouts are programmed Monday – Saturday and Sundays for open gym. This does not mean you must workout 6 days a week. Rest and active recovery days are part of the program. For those new to fitness, we recommend alternating two workout days with one day off. Once you have built a foundation, we encourage at least  three days in a row, followed by one day off. And not more than 5 days per week to allow your body to rest and  recover. 

If people have previously had a low back, shoulder or knee  injury, they may be afraid to exercise. The problem with avoiding those previously hurt areas is that they continue to lose strength and mobility, creating further risk of re-injury. Muscle imbalance is created when training other areas of the body and avoiding the problem area. The problem area continues to get weaker. CrossFit, when scaled properly by a certified trainer, can help rehabilitate  the injured area. 

CrossFit teaches you how to move properly, with good  form and correct mechanics, which helps regain functional movement and mobility so you can do everyday tasks –  such as picking things up from the ground (deadlift), lift  yourself up from a seating position (squat), and put things  up on a shelf (press). 

CrossFit is safe when done correctly. At CrossFit Topo,  safety is our priority and you are always trained by certified coaches. We teach you proper mechanics for functional movements and help you to develop the skill, form, strength and mobility over time, to then start adding  weight and intensity. 

Any activity – even walking, running or bike riding – can  result in injury. CrossFit is actually safer than most activities because each exercise is what your body is meant to do in  everyday life – like squatting, pressing and lifting.

CrossFit is a complete exercise regimen that will improve your overall health and athletic performance, as well as  increasing your strength, muscle tone while helping to shed body fat. Whatever your health and fitness goals are, CrossFit helps you achieve them faster. 

No need to worry! All workouts are tailored to YOUR fitness and skill level. All exercises are scaled to the proper weight, repetition, time, distance, etc. for you. Modifying workouts as needed, no matter how long you have been doing CrossFit, prevents over-exertion as you work to increase your strength, endurance and mobility. 

This really depends on you. How hard and how often are  you willing to work? And what are you doing the other 23 hours a day? A person that is dedicated and consistent can  see results very quickly. If you are willing to change your nutrition and start exercising regularly, then you could see results in just a few weeks. Most people experience more energy throughout the day, better sleep, better focus, and less stress after just a few sessions. 

CrossFit is perfect for athletes. CrossFit targets all 10 general physical skills: Endurance, Stamina, Strength, Flexibility, Coordination, Agility, Balance, Accuracy, Power & Speed. Most traditional training methods only target a few of those skills. CrossFit workouts challenge your mental toughness, to give you an advantage for any game or competition requiring you to push beyond. CrossFit is known as the “sport of fitness.” Being able to continue when fatigue sets in and you hit that mental wall is part of your training. At CrossFit Topo, you learn how to focus on your goals, get stronger, faster, increase your flexibility and mental toughness to become a well-rounded athlete! 

The knowledgeable coaches at CrossFit Topo lead you through your entire workout. This reduces the risk of injury while pushing you to maximize the intensity of the  workout. If you have been working out on your own and have developed poor form and body mechanics, it is much more difficult to correct in the future. Proper warm-up, skill and mobility work are just as important to your workout to prevent injury. 

A huge part of CrossFit Topo is the family feel, supportive community of like-minded people and the camaraderie of a group. When you surround yourself with positive people that push you, encourage you and celebrate your successes, you actually want to come workout. You won’t get bored with the constantly varied workouts and just have a great time in your shared fitness experience with your friends. We strive to make classes at CrossFit Topo the BEST HOUR OF YOUR DAY! 

CrossFit Topo focuses on you as an individual. You are unique and so are your goals. Because of this we offer multiple plans to help you get started. Please visit the plans page or contact us through this site for more information.