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 get in on a free class.
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/On-Ramp Course
We suggest joining in - or even just watching - a free class so you can get an idea of what CrossFit is all about. Then, once you've decided CrossFit is for you, sign up for the On-Ramp Course - 12 classes that equip you with a solid understanding of the CrossFit basics and moves. Or you can schedule private training for one-on-one preparation for the more challenging group classes. Visit our Getting Started page.
The On-Ramp Course is required for all new members before joining group classes - regardless of how fit you are. Run marathons every weekend? Got a tenth-degree black belt? Bench-press 18-wheelers for fun? Have a Batcave in your basement? Doesn't matter. If you don't know what a thruster is, or how to do a Tabata squat, or can't tell a Sumo Deadlift High Pull from a clean-and-jerk, then quit your bellyaching and just do the On-Ramp.
Trust us, you will get a punishingly satisfying workout each and every one of those 12 classes. Plus, you'll get a solid understanding of CrossFit techniques to make sure you stay safe and do it right.
One more thing: Because each On-Ramp class builds on the last, attendance for every class is must. You can make up missed classes with a private training session.
Probably. But if you want to try to "test" out of On-Ramp, you can pay for a one-hour private session with one of our coaches who will put you through the moves and a workout to evaluate your CrossFit preparedness. Your coach may decide you just need a few private coaching sessions to get you up to speed, or go ahead and advance you to the group classes.
It's critical that you attend all your On-Ramp classes, since they build on each other. But if you do miss a class, you can make it up with a private training session ($75 per session, discounts for groups).
If circumstances beyond your control force you to miss too many On-Ramp classes, and private training isn't an option, you can sign up for the next available On-Ramp Course at no extra cost. Sorry, no refunds.
Click here for the dates and times of our next On-Ramp Course. Typically, On-Ramp courses run on Mondays, Wednesdays and Fridays from 10AM - 11AM, or 7:30PM - 8:30PM. Sign up here or call (562) 492-6951.
Membership/Gym
Again, since we're not your run-of-the-mill gym, our pricing structure is a little different. On-Ramp Courses are $160, which covers 12 classes. Private training is $75 per session (we do offer discounts for multiple people). And our group class rates start at $100 per month. Have questions? Contact us or give us a call at (562) 492-6951.
By all means - we encourage you to try a free class. Since we're not your typical gym, you won't be able to come in anytime, and join any class. But we do have free classes every Saturday at 11AM that you're welcome to participate in, or just watch.
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're conveniently located in Signal Hill/Long Beach, close to Spring/Cherry intersection and the 405 freeway.
CrossFit Long Beach
2831 Junipero Ave Ste 602
Signal Hill, CA 90755
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. 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.
Our group classes can be pretty intense, definitely challenging, always varied and a lot of fun. Led by our private coaches, group 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 group classes bring together folks from all walks of life in a supportive, motivating environment.
And everyone in our group 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.
Check it out for yourself at a free class.
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. Just give us a call before you come in so we can set you up. (562) 492-6951.
- New Years Day
- Memorial Day
- Independence Day
- Labor Day
- Thanksgiving - Thursday and Friday
- Christmas Eve
- Christmas Day
- New Years Eve
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.
