FAQ
I’m not sure if CrossFit is for me. Can I just drop in to try out a class?
We do not allow drop-ins to our regular group classes unless you have completed the On Ramp Series, private coaching, or are a member of another CrossFit visiting Napa. Even if you are a fit and active person, our group classes are fast-paced and are not appropriate for folks who have never tried CrossFit before. Visit our Getting Started page to learn more and enroll in the On Ramp Series or private coaching.
I’m super fit already. Do I have to do the On Ramp Series or start with private coaching?
Have you been regularly squatting, deadlifting and pressing? How about snatching and cleaning dumbbells? Swinging kettlebells? We have established (high) movement standards that you must meet in order to gain entry to our ongoing group classes. If you are competent at performing basic gymnastics movements, the power and Olympic lifts, and are already fit, you may be a candidate for Testing Out.
I haven’t worked out in a really long time. Will CrossFit be too challenging for me?
No! One of the many great things about CrossFit is that every workout can be scaled or modified to suit any fitness level. What that means is that a new CrossFitter and a veteran CrossFitter can do the same workout, but the workout is scaled according to each athlete’s fitness level. We teach our athletes how to scale and modify workouts in all of our introductory programs and our coaches always provide modifications in our regular group classes. You do not need to get in shape before starting at Wine Country CrossFit. That’s what we are here for.
I’m visiting the Napa Valley from another CrossFit. Can I drop into a class when I’m in town?
If you are a visiting CrossFitter and want to drop in for a class you do NOT need to call in advance. If you are a member at another CrossFit or have been regularly CrossFitting, you are welcome to drop into our regularly-scheduled group classes at 6am, 8am, or 10am when you are visiting Napa Valley. Please be sure to arrive for your first class at least 10 minutes early to fill out a waiver and introduce yourself to the coach. The drop in fee is $20, which you can pay in advance online or with cash on site. We do have T shirts for sale that are $25 for short sleeve and $30 for long sleeve. Cash is appreciated for both the drop in class and for the shirts. Visitors report feeling quite welcome and inspired at Wine Country CrossFit.
I really want to strengthen my “core.” Will CrossFit help?
Yes! While you will not see crunches at Wine Country CrossFit, we know that a weak trunk and poorly stabilized spine is the single most significant limiting factor in all human movement and sports. To this end, our programming specifically addresses trunk or “core” strength. Want to learn more about CrossFit and “core” strength? Watch this video.
I don’t want to lift weights because I don’t want to get too muscular.
If you are really worried about this, read this article. But the short answer is no, lifting weights will not bulk you up. In fact, it will help you burn more calories and look better naked.
What about cardio?
Surely because we never do any long sessions of running, CrossFitters can’t have any endurance or stamina. Wrong. The widely touted measure of aerobic stamina and endurance is VO2 max, the amount of oxygen that your body can consume during sustained aerobic exercise — medium intensity stuff like distance running or biking. There is a common misconception that long bouts of aerobic exercise are the only way to build stamina and endurance, but this simply isn’t true.
In the same way muscles must be taken beyond their limits and torn to stimulate growth, your ability to process oxygen must be pushed out of equilibrium in order to increase your capacity to process it. Running at some level below your aerobic threshold (i.e. less than 100% VO2 max) will do little if anything to increase this ability. To push it out of equilibrium and induce growth, you have to workout at 200% or more of your aerobic ability. In metabolic terms, you need to work the high-intensity phosphagenics and glycolytic pathways in order to improve the medium-low intensity aerobic pathway.
Still want to learn more? Check out this article from the CrossFit Journal.
Do you have showers?
Yes! Please bring your own towel and toiletries. Our facilities are simple, but the water is hot, the mirror honest, and the shower clean.
What is your cancellation policy?
Private coaching must be cancelled 24 hours in advance and can be done by calling or emailing your coach directly. Because it is very difficult for our coaches to re-book their appointment times on short notice, athletes who cancel their appointments late will be charged for the appointment. In addition, private coaching series expire within 6 months of the first session.
