Frequently Asked Questions
How do I get started?
If you are new to CrossFit, we recommend our Foundations/Kick Start course which goes through the 9 fundamental movement in CrossFit and gives you an insight into the CrossFit methodology. These sessions take place monthly, either a 2 hour session on a weekend or 2 x 1 hour sessions during the week. Keep an eye on our Instagram page or follow the link in our Instagram Bio. If there are any questions, please just use our contact us form on this website, or use the 'Let's Chat' option to message or WhatsApp us, or DM us on Instgram or Facebook.
​
How to I sign up for a membership?
Go to the Join us page and drop us a line to find out which of our memberships works best for you.
​
What is fitness in 100 words?
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense! Regularly learn and play new sports.
​
How can I track my progress?
At ORE we use BoxMate, once joined this will be your new friend! A way to store all workout results, weights achieved and those all important Personal Bests (and there will be lots) and communicate with our epic community. Feel the satsifaction of watching yourself get stronger and fitter. There is no better feeling than looking at a workout you have done previously and smashing the time. CrossFit is all about evidence based fitness.
​
Is CrossFit effective for weight loss and muscle gain?
Yes, CrossFit can be effective for both weight loss and muscle gain due to the high-intensity workouts that combine strength training and cardio, all based around functional movements.
​
How often should I do CrossFit workouts?
It depends on your fitness level and goals, but many people find success with 3-5 sessions per week, allowing for adequate rest and recovery between workouts.
​
Is CrossFit safe for beginners?
Yes, CrossFit is safe for beginners if proper form and technique are prioritised, and workouts are scaled to individual fitness levels. CrossFit is emminently scalable for all ages, fitness levels and capabilities, including many disabilities.
​
What equipment do I need for CrossFit?
Basic equipment includes items like barbells, dumbbells, kettlebells, pull-up bars, jump ropes, and plyometric boxes. Some workouts may require additional equipment, but many can be done with minimal gear. You will find everything you need at ORE. We pride ourselves in being the best equipped CrossFit gym in Shropshire!
​
How does CrossFit compare to traditional gym workouts?
CrossFit typically involves high-intensity, varied workouts that focus on functional movements, while traditional gym workouts may be more focused on isolated muscle groups and machine-based exercises. As well as all this every one of our sessions is coached.
​
Can anyone do CrossFit, regardless of fitness level?
Yes, CrossFit workouts are scalable to accommodate people of all fitness levels, from beginners to elite athletes. The whole prescription is to just be a better you!
​
Will CrossFit make me bulky?
CrossFit can increase muscle mass, but whether it makes you "bulky" depends on various factors such as genetics, diet, and individual training goals. Many people underestimate the changes needed to your diet to get bulky- you won't suddenly blink and be bulky!
​
How long are CrossFit workouts typically?
CrossFit workouts, known as WODs (Workout of the Day), can vary in length but typically last between 15 to 60 minutes, including warm-up and cool-down. A typical WOD includes a skill or strength component followed by a high intensity workout of 3 to 15 minutes, sometimes longer.
​
What are the potential risks or injuries associated with CrossFit?
As with any form of exercise or sport, common risks include overtraining and improper form leading to injury. However, with the proper coaching we provide on technique, these risks can be minimised. The risks of being unfit and unhealthy are far greater than the risks associated with exercise.
​
How much does CrossFit cost and are there cheaper alternatives?
Costs vary depending on location and gym, we like to keep ours as a simple unlimited membership. Compared to the region we are by far the cheapest CrossFit gym but that's all down to the fabulous voluntary coach team we have.
​
How does CrossFit programming work, and what are WODs?
CrossFit programming involves a variety of workouts that target different aspects of fitness, such as strength, endurance, and mobility. Each WOD is part of a wider programmed organised over 4-6 week blocks of training, not a random workout thought up on the day (which is a common misconception about CrossFit).
‘WODs = Workout Of the Day’, (in CrossFit we love an acronym) are programmed by CrossFit gyms and typically involve a combination of exercises performed for time or rounds, i.e. a score.
​
Can I do CrossFit if I have a pre-existing injury or medical condition?
It depends on the injury or condition and should be discussed with a healthcare professional. In many cases, CrossFit workouts can be modified to accommodate individuals with pre-existing injuries or medical conditions, missing digits and limbs and disabilities.
​
Will CrossFit improve my athletic performance in other sports?
CrossFit's focus on functional movements, strength, and conditioning can often lead to improvements in overall athletic performance and transfer to other sports. Some of our members compete in Rugby, Gymnastics, Football etc.
​
What should I eat before and after CrossFit workouts for optimal performance?
It's recommended to eat a balanced meal containing carbohydrates and protein about 2-3 hours before a workout and to consume a protein-rich snack or meal within 30 minutes to an hour after finishing a workout to aid in muscle recovery and replenish glycogen stores.
​
Can anyone come to WOD sessions?
In order to come to a WOD session, you need to have some experience of CrossFit, meaning you have done a beginners/foundations/kickstart course with us or another CrossFit Affiliate, or you have been training CrossFit for more than 3 months.
​
Can anyone come to LIFT sessions?
Yes, these sessions primarily focus on Olympic Weightlifting technique. However, if you have zero Olympic Weightlifting experience, please send us a message before booking on.
​
Can anyone come to ENGINE and TRAIN WITH KOACH sessions?
No, these are advanced sessions, you need to be eligible for WOD sessions as above and have completed at least a month of WOD sessions post kickstart. This is to ensure you have the skills and some base level of fitness before attending these sessions.
​
Wish to cancel your membership?
We are sad to see you go, however you'll always be welcome back! Follow the below team up link
https://support.goteamup.com/how-to-cancel-your-monthly-membership