No, don’t worry about that. All you have to do is show up to class with a positive attitude, be eager to learn, and become the best version of yourself. Our fully qualified CF-L1 coaches will take care of the rest. They’re ready to help you in class. Our coaches are there to instruct you in CrossFit, inspire you to give your best, and provide a fun, enjoyable, and excellent experience.

The purpose of our classes and workouts is to educate, inspire, and entertain while we train. Our coaches begin the class by calling out the schedule so the athletes can come to the whiteboard. We have a short introduction or brief about what they will be doing that day. Then, we start with a warm-up led by the coach, followed by a first strength section, such as weightlifting, or a skill section, such as gymnastics. Finally, the coach explains and leads the main workout, called Metcon, which focuses on high-intensity training. Every day we try to do a different class to keep things varied and allow us to do a little bit of everything. After the Metcon, we record our results, pack up our equipment, and tidy up the box. We do all of this as a group, aiming to enjoy each day as a community experience.

At Spring City, we welcome athletes of all ages, from complete beginners to advanced. Every individual is welcome, and we provide the necessary accommodations. We have two programs: CrossFit Kids, for children ages 5 to 12. After that, all athletes join our regular classes, from Teens (ages 13-17 with parental consent) to Masters (ages 55+). CrossFit is for everyone; it’s broad, universal, and inclusive.

Consistency is key to achieving your goals. In our experience, new members who attend at least three classes per week quickly adapt to the CrossFit routine. Over time, they typically increase their attendance to five times per week, which is the average for most of our members. Beginners and intermediates usually come three to four times per week, allowing them to learn technique, build endurance, and recover between sessions. Advanced members train five to six times per week, focusing on performance and work capacity by combining targeted workouts with mobility and recovery work.

Regardless of your level, prioritize quality over quantity: follow your coach’s instructions, ensure you rest, stay hydrated, and get enough sleep, and gradually increase your workload as recommended by your coach. If you’re unsure, start with three classes and consult with a coach for a personalized plan.

While any sport or physical activity carries a risk of injury, you can reduce your chances of getting hurt in CrossFit by following several key principles. CrossFit is risky if practiced without proper technique, supervision, or progression. At Spring City, we minimize these risks with certified coaches who teach the correct technique for each movement and help you scale or modify exercises based on your current fitness level, abilities, or any previous injuries. You’ll gradually increase the intensity and volume of your workouts over time, allowing your body to adapt and recover properly.

If you have an injury or medical condition, please let us know before class so we can adjust the exercises accordingly. By following instructions, respecting limits, and communicating with your coach, the likelihood of injury decreases significantly, and most people train safely and improve their health. You’ll also learn to prioritize rest and recovery, including proper sleep, nutrition, and hydration. With the guidance of our certified coaches, our members enjoy CrossFit safely and injury-free.

We recommend booking to secure your spot. This is also a great way to see which of your classmates will be training with you. You can easily book through our app; if you don’t book, our Front Desk staff will assign you to the class.

Yes: we offer a trial class for new members who have not tried CrossFit before where we show you basic technique, our programming, our facilities and our community.

Bring comfortable athletic clothing that allows for free movement and flexibility, ideally flat training shoes, water, and a towel. Avoid bringing running shoes or shoes that are too cushioned.

Bookings are made through the app. We currently do not have a penalty policy for canceling reservations. For inquiries regarding our Policies and Terms, refunds, or plan changes to our memberships, please contact us at the Front Desk or by email at [email protected].

We record results on the whiteboard and in the gym’s app. At Spring City, we use the SugarWOD app. We also conduct regular benchmark WODs and evaluations with your coach to adjust goals and measure progress.