Q.  I’m a beginner, is this really for me?

A.  Yes!

We are not looking for a particular type of person or athlete. You don’t even need to be in shape to start with us. We are only looking for those who are willing to learn and put in the work to reaching their goals or reaching past their goals. Our workouts are scalable to benefit anyone on any fitness level from grandparents to triathletes. We will ensure the weights and intensity are adjusted to suit your capabilities. We want to work with anyone... from collegiate athletes to those that haven’t trained in a decade.

Q.  What type of exercise program is this; weightlifting, cardio, gymnastics, kettlebells?
A.  CrossFit looks at every community in the fitness industry and takes the most beneficial and functional movements and incorporates them together into a unique fitness program. Our program is a comprehensive balance of several fitness concepts aimed at complete fitness. You won’t see a bunch of big weight machines filling the space. You will see Pull up bars, Olympic lifting, running/sprinting, basic gymnastics, kettlebells, jumping and throwing.

Q.  What exactly happens during a typical group WOD session?
A.  When you come in, a WOD (Workout Of the Day) will be written on the white board. We’ll take you through a warm-up and ensure that you have no questions about the exercise you are going to do. Then, “3 – 2 – 1 – GO!” You work with your group and push yourself to beat your past times or set personal records. Most of the time, you can complete the work out of the day in 30 minutes or less.

Classes usually last from 45 minutes to 1 hour

Q.  Is this something I can do at home?

A.  Yes. This is something you can definitely do at home. We’d rather you have some sort of CrossFit training in your life than none at all. You’ll at least get some experience learning the CrossFit method. Keep in mind that our facility at CrossFit White Rock is dedicated to coaching you, and with our CrossFit Certified Trainers, you’ll learn the movements safer and faster while receive expert coaching. Also, nothing can replicate the experience and effectiveness of the group environment. The support and intensity it generates has consistently proven to produce results very quickly. If you are still set to try this at home, you can follow the WOD’s (daily workouts) from the CrossFit Headquarter’s website. You just need to be aware that these workouts were intended for experienced, elite athletes, so you will have to modify them for the most part. The easiest way to make these modifications is to reduce the weight, lower the reps and shorten the distances. Hopefully, you’ll get into the habit of being productively active and you’ll start to notice improvements.

Q.  Is CrossFit safe?
A.  We put your safety First. No Exception.

There is the existence of threats such as injury from improper form, using too much weight or even the chance of getting Rhabdomyolysis (muscle breakdown from prolonged, excessive muscle strain) which can be life-threatening. Because of this, we require supervision (especially for our new members) during any of our group sessions in order to avoid injury at all costs. Our CrossFit-certified coaches are highly trained and prepared to help you meet your fitness goals in a safe manner.When you train at CrossFit White Rock, you’re always under the watchful eyes of a coach. Often, you’ll have 2 or more coaches in a class.

Q.  Will I gain or lose weight?
A.  Either is possible. What is certain is your body will lean up. Muscle mass density is much higher than fat and takes up less space. Depending on your fitness goals, we will work with you on your training program and nutrition to help you lose weight properly or gain weight by building muscle mass.

Q.  Will CrossFit make me bulky?
A.  You won’t get bulky if you’re only doing CrossFit. However, by eliminating and reducing your body fat and building lean muscle, you’ll have a better defined body. Read this article from Stumptuous written by a woman who is not bulky.

Q.  I play a sport, will this affect my performance?
A.  It will definitely affect your performance in a positive way. What often happens when you specialize in one type of activity is you become deficient in other areas. CrossFit allows you to specialize in a broad range of activity and movement. It will increase your strength to weight ratio and your overall work capacity allowing you to play stronger for longer. The CrossFit method has proven well with professional athletes like UFC fighters BJ Penn and Matt Hughes, NHL Star Ethan Moreau, and NFL Player Lorenzo Neal. CrossFit is also the foundation for the strength and conditioning program for the Florida Marlins, The Colorado State Patrol, Dallas Police Department, Military Special Forces, and the list goes on and on...

Q.  How do I start?
A.  Come in for a free beginners' class to get a taste of CrossFit workouts and see if CrossFit White Rock might be a good fit for you.
Q.  I'm really fit and would like to skip the beginners' class and come to the Workout of the Day (WOD) class, can I do that?
A.  No. You must complete our Elements Workshop before being allowed to take WOD classes.
Q.  But what if I'm really, really fit?
A.  No means no. If you are really, really fit, we can scale up the workouts in the Elements & beginners' classes for you. We promise we can leave you lying on the floor, sore and gasping, after even a beginners' class.
Q.  I'm just visiting Dallas, but I've been CrossFitting for so long that I do kipping pullups in my sleep. Can I please come to a WOD class?
A.  We welcome experienced CrossFitters from all over the world. Just check our class schedule and come in for a WOD class. Be sure to let your instructor know your level of experience with crossfit-style training if you have any limitations or are still at a beginner level. Please note that it's $20 to drop in ($15 for full-time mil/fire/police/students) Please pay upon arrival for class, cash or check is preferred
Q.  I just relocated to Dallas, I've been CrossFitting so long that I named my kids "Fran" and "Helen". Can I please come to a WOD class?
A.  We'll need to assess your crossfit abilities and whether or not you need to complete the Elements Workshop. Unless you've trained extensively at another affiliate and gone through a foundations program there similar to our Elements Workshop (to learn all the crossfit movements thoroughly and effectively), chances are you'll be required by us to go through our Elements Workshop. To discuss further, please contact us at info@crossfitwhiterock.com if you are in this situation.
Q.  How much does the Elements Workshop cost?
A.  Please see our Pricing & Policies Page
Q.What does the Elements Workshop cover?
A.  Bodyweight exercises. The slow lifts: Squat, Deadlift and Press. Metabolic Conditioning (a.k.a. "MetCon"): Olympic Lifting: Clean, Jerk, Snatch. We do a benchmark workout on day 1 and repeat it on day 6. Once you compare the two scores, you will see how CrossFit works!
Q.  What if I can't fit one of the Elements Workshops into my schedule? Do you do Private Elements?
A.  Absolutely. Email us at info@crossfitwhiterock.com for more info or to set something up. Please note that Private Elements cost $200 if done 1-on-1. If you have a group of friends or fellow athletes you'd like to do Private Elements with, the rates are as follows: 2 trainees, $180 each; 3 or more trainees, $170 each.
Q.  What if I don't want to join CrossFit White Rock but would prefer to strictly work with one of your trainers one-on-one?
A.  You are more than welcome to do so. email us for more info on how to be matched up with a trainer. Our rates vary from trainer to trainer and there are series discounts available for those looking to train long-term with one of our trainers.
Q.  How much is a membership?
A.  Once you have successfully completed our Elements Workshop, you can become a regular member. Check our pricing page for details.
Q.  Do you offer discounted membership to full-time students, active military, police officers, EMTs and firefighters?
A.  Yes we do. Anyone who has proof that they fall into one of the above categories qualifies upon successful completion of the Elements Workshop (please note that no discounts are offered for the Elements Workshop itself).
Q.  Can I sign up for membership online through your website?
A.  No, We want to sign you up in person. So walk, run, bike or drive here and sign up! Once you do, you can set up a login for our website and you will be able to track your workouts, benchmarks and times.
Q.  Do you have showers?
A.  Yes we do! We have 3 individual showers and a separate changing room for Men and Women.
Q.  Can I just come to The Box and work out on my own?
A.  No. We are more like a dojo than a typical commercial gym. We offer classes and one-on-one sessions, where people work out under trainer supervision, as it yields better, safer, and faster results than having people simply use the facility by themselves.
Q.  I’ve called many times and can’t seem to reach anyone.
A.  We apologize but we don’t have a dedicated person to sit and answer the phone. The coaches are often busy working one-on-one with clients, coaching classes, or working out themselves. Email by far is the best way to reach us. If you do call, please leave a clear message with your contact information and we will call you back ASAP. Or better yet, drop by and come meet us.