Frequently Asked Questions
CrossFit 101
Excellent question. CrossFit is a general physical preparedness program for people of all fitness levels — from novices to uber-athletes and everyone in between. CrossFit is designed to build well-rounded, extremely fit athletes who can handle just about anything nature and their daily lives throw their way.
CrossFit is centered around three pillars: functional movements that mimic those found in nature and translate to your day-to-day tasks; variety that challenges you mentally and physically; and a steady build up to intensity of workout. Learn more about CrossFit.
In oh-so-many ways - perhaps too many to list here. But for starters, CrossFit workouts do not involve repetitive motions completed on weight or elliptical machines that focus on one set of muscles, or in spin, step and other classes you find at most gyms. CrossFit workouts incorporate functional movements you can apply to your every-day tasks, and varies them so that your body continually adapts to meet new challenges - and your brain doesn't get bored.
Under the guidance of our certified CrossFit coaches, CrossFit athletes complete workouts of the day (WODs) that are short, intense (scaled to your level of fitness and knowledge), and constantly varied. You'll learn how to do Olympic lifting, weightlifting, kettlebell, dumbbell and gymnastics movements. CrossFitters run, jump, swing, climb ropes, row and lots more. Bottom line: prepare to work your butt off, but have a great time doing it.
The best way to experience CrossFit's unique and results-driven approach to fitness is to schedule a free private session. Call 562-492-6951 to schedule yours now.
Absolutely not. Our athletes come to CrossFit in all shapes and sizes, and from a variety of backgrounds, fitness levels and ages. Some are self-proclaimed couch potatoes, some get their exercise chasing their grandkids, some are insanely fit first-responders and military personnel, some are former gym rats looking for a better workout, and others are seasoned athletes whose bodies have taken a beating over the years.
Whatever your fitness level, we'll work with you to customize workouts that are appropriate for you and steadily build up from there. All you need to get started is a willingness to try, and a commitment to follow through. We'll help you with the rest.
You're right: CrossFit isn't for everyone. It's definitely not for anyone looking for a quick fix or a shortcut to getting in shape. We believe you have to put in the work and the time, the blood, sweat and tears - and that's what makes the results you get so dramatic, and so rewarding. We're not just about building better bodies, but about building better people who lead happier, healthier, fuller lives. Sound like something you'd be interested in? Give it a try. But if you're adverse to hard work, please don't waste our time - or yours.
Check out the right column of the main page at crossfit.com. There you'll find a listing of Level 1 certification courses you can attend - the minimum requirement to becoming a CrossFit coach. CrossFit Long Beach requires a lot more than that though. Talk to Chad if you want to learn more.
Getting Started
The free introductory session is required for anyone interested in joining our classes, regardless of how fit you are. Chances are, CrossFit is pretty different than other fitness or sports training programs you've been involved with. This session gives you the chance to see what CrossFit Long Beach is really all about, and make sure it's right for you and your goals. It also lets us determine your fitness level, experience, athletic background and familiarity with the equipment and exercises so we can make sure you get placed in the right class.
Plus, it's free! So what have you got to lose? If you're über-fit, then come on in and blow us away with your physical prowess. Call 562-492-6951 to schedule your free private introductory session now.
Yup. During the session, we'll assess your familiarity and proficiency with CrossFit to match you with the right classes and membership.
Our classes can be pretty intense, definitely challenging, always varied and a lot of fun. Led by our coaches, classes look, sound and feel like high-energy athletic events - lots of cheering, yelling, encouragement and maybe the occasional good-natured trash-talking. Much smaller than your average gym class, our classes bring together folks from all walks of life in a supportive, motivating environment.
And everyone in our classes gets a phenomenal workout - regardless of what kind of shape they're in. That's because, while all the athletes in the class do the same workout of the day (WOD), we scale the workout accordingly. Most of the WODs are timed - creating a friendly competitive atmosphere that pushes our athletes to perform. Some WODs are maximum-effort that focus on strength-building. Either way, you'll leave sweating, sometimes aching, but always feeling great about what you've accomplished and how much you've improved.
Our group classes are open to CFLB members and current members of other CrossFit affiliates who are visiting - so no, you can't jump into just any class to see if it's your cup of tea.
But we do offer free, one-on-one introductory sessions with one of our certified CrossFit coaches. This private session will give you a great overview of what CrossFit is all about, and what a typical CrossFit group class performs. You'll also get in an awesome workout. Call 562-492-6951 to schedule your free private training session.
The beginner classes are open to all CFLB members, but are particularly appropriate for people who have little or zero experience with CrossFit, who haven't exercised regularly or at all in a while, who are recovering from injuries and other issues, and/or who prefer to do a scaled-down version of the workouts.
As CFLB has grown, our On-Ramp introductory courses were continuing to sell out quickly. This was forcing us to put people who were anxious to get started on waiting lists. No good. So, to make sure anyone who's serious about giving CrossFit a go has the opportunity to do so, we made the decision to replace all On-Ramp courses with beginner classes.
That's good new for our members, especially those who feel more comfortable in class settings where everyone is doing the workout scaled to the beginner level. It's also good news for anyone who wants to join CFLB and hit the ground running (or rowing or climbing or jumping), without having to complete a four-week introductory course.
Interested in getting started at CFLB? Just give us a call at 562-492-6951 to schedule a free private introductory session so we can help you find the right class for you.
Membership/Gym
We most definitely do - and they totally rock. More like coaches than your typical personal trainer watching you work out with a bored expression, our trainers work with you one-on-one to reach your fitness goals. Our coaches are certified in CrossFit - not to mention amazingly passionate and knowledgeable about its advantages. They come from a variety of athletic and professional backgrounds, but all share a genuine enthusiasm for the sport as well as their students. They'll motivate you, push you, keep you accountable, and sweat just as much as you do. Meet our coaches.
Yes. In fact, nutrition is a key component of CrossFit. We have a onsite CrossFit certified nutritionist who will work with you to slowly challenge and change your eating habits to healthier ones. She's also available for private nutrition coaching sessions. What you eat has a lot to do with how well you succeed in reaching your goals. Visit our nutrition section.
You're welcome to come to any class that you're qualified for. We don't have open gym time.
We've been known to discount, particularly for Police, Fire, EMT, active and reserve military, teachers, students, and family members living in the same household. If you're one of these, we'll work out a deal for you.
Currently we don't train anyone under 18 years old. We are an adult gym - where everyone not only is a grownup, but acts like a grownup. We have no plans to train youngsters, but you never know what the future holds.
We love kids here at CFLB and think it's important for them to see their parents leading active, healthy lives. However, we also want to keep kids and everyone else in our gym safe. This is why we ask that kids in the gym be under the supervision of an adult at all times, an adult who is not working out, and who can make sure the kids stay in the front area and off the gym floor at all times. We just can't run the risk of having your kids or our athletes getting hurt.
We've got nothing but respect for other CrossFit gyms, and have solid relationships with a number of CrossFit gyms in Southern California - and beyond. CrossFit is a culture and a close-knit community, and there are many excellent CrossFit coaches out there. We'd like to think some of them can be found in our school.
At CrossFit Long Beach, our coaches are very experienced and knowledgeable - especially when it comes to ensuring the safety of our athletes. They were among the first CrossFit Certification classes, and have been excelling at it every since. CrossFit Long Beach was also the 43rd CrossFit gym to open. Today, there are about 2,000 CrossFit gyms and counting, so we've been at this for a while.
But more than their experience, our coaches bring an incredible level of energy, enthusiasm and pure love for what they do to our school and athletes. We have a blast together, and an open-gym policy that welcomes people from all walks of life, and all fitness levels - no pressure, no preconceptions, and no posturing.
We're also pretty picky about who joins our school, and have a strict no-asshole policy.
If you're currently a member of another CrossFit affiliate from out of town, and want to drop by for a WOD, you're welcome to join any of our "all-level" group classes. You must be a current member - no exceptions. Your first drop-in is on us. After that, it $20.00 per class. Just give us a call at 562-492-6951 or email us at info [at] crossfitlongbeach [dot] com so we can get you all set up.
We do have an onsite Kids Room for children five years and older. This is not a play room packed with toys, but a quiet space where up to six well behaved kids can read, color, do homework, play their DS's, or otherwise keep themselves occupied while their parents work out. We do not offer babysitting services, so parents are responsible for taking care of their kids' needs and making sure they don't disrupt classes.
Before you bring your kids in, read our Kids Room rules.
For the safety of our members and their children, kids - even the most angelic ones - are not allowed on our gym floor at any time.
Simple. Start by calling 562.492.6951 to schedule a free private introductory session lead by one of our certified CrossFit coaches. This no-cost, no-obligation, one-on-one session gives you a great overview of the CrossFit approach, program and equipment, while letting us get a better understanding of your goals and experience. Once you've completed the intro session, we'll help you find the right membership plan and classes for you and get you signed up. Visit our Getting Started page or call 562-492-6951 to learn more.
Nutrition
The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.
