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What To Expect


Nervous, skeptical, or do you just want to get a better idea of what to expect during a Capstone CrossFit class?  We have designed this page for just that reason… to help resolve some of your questions by walking you through a typical Capstone CrossFit Class.  Every class will be unique and challenging; however, all of our Crossfit Classes will have some similar components…

SCALE, SCALE, AND SCALE MORE:First let us address a foundational element to all of our classes. It is what makes every person’s experience at Capstone Crossfit both unique and challenging.  Universal  scalability.  Universal scalability is a core concept to CrossFit, and we believe it is one of the most valuable parts of Capstone Crossfit’s philosophy.  Universal scalability simply means that the movements and exercises we perform in a workout can (and will) be scaled to meet each individual’s current fitness level.  For example, if the Workout Of the Day includes a 400 meter run, but you are not at a fitness level that can safely run 400 meters, it becomes a 200 meter run and a 200 meter brisk walk, or even a 400 meter walk.  At Capstone Crossfit, we always focus on proper form before increasing the difficulty of any exercise for our clients.  This philosophy has been successfully applied in our gym to both elite athletes and very out of shape members who had not engaged in any exercise for years when they started Crossfit classes.

THE CLASS:Each scheduled Crossfit Class is managed and monitored by a Capstone Coach. All of our Coaches at Capstone Crossfit are Crossfit Level 1 Instructors, and they are devoted to training each of our clients to achieve their peak fitness level.  Each class is designed to maintain an optimal ratio of participants to coaches.  This allows our trained coaches to effectively monitor, coach, and encourage the class participants.

WARM UP:Your Capstone Coach will walk you through a group warm up program geared to loosen joints, warm up muscles, and engage your cardiopulmonary systems.  The warm up will include a host of movements to engage your core and extremities to prepare you for the Workout Of the Day.


When you arrive at the gym, the WOD or WODs will be posted.  After your warm up , the Capstone Coach will give you detailed instructions on the WOD.  Unlike typical group led fitness classes, the coach does not participate in the workout.  The coach is there to monitor the class and give instruction.  The WODs will vary each day, but they will all incorporate some combination of gymnastics, weight lifting (Olympic lifts), and metabolic conditioning exercises.  Each WOD will last between 5 min and 30 minutes depending on the intensity you are able to perform the prescribed exercises at your individual (scaled) level. The WODs in a particular week are carefully designed to increase your competency in the ten fitness domains: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.  This means, for example, that the WOD on Monday may focus on Speed, Power, and Agility, and the next day the Coach may focus the WOD around Strength.  This method of WOD programming produces MEASURABLE improvements to each fitness domain through a series of constantly varied functional movements executed at high intensity.


I don’t workout all that much. Don’t I need to be in shape to start something like crossfit? No. Not at all. Capstone CrossFit coaches scale the workouts to meet the current fitness level of our members. In fact, almost everyone that starts a CrossFit program has to scale the workouts to some degree. That is why people become a member of our Capstone community… to improve their current fitness level. We will continue to scale to match your measurable improvements and your ultimate fitness goals.

What all do I get with my membership? First, you will achieve your PEAK physical fitness. Everyone that becomes a member of our community will constantly be challenged, and they will see measurable improvements. You’ll receive access to some of the most knowledgeable coaches around. In addition to our regular CrossFit classes, you will also have access to our Skills class which devotes the entire class time focusing on one particular movement per class. Each week, we will focus on a different movement to make sure the you have the tools to reach your fitness goals.

Can I come workout whenever I want? No. We only offer classes that are led and supervised by certified CrossFit instructors.

Can I just show up and workout? After joining our community all new members are required to complete our Elements workshop. Our Elements workshop is a focused session conducted by one of the certified coaches that will teach you the fundamental exercises and basic movements that we utilize to construct our workouts. This instruction is EXTREMELY beneficial to help familiarize you with the proper technique that will help to prepare you for the classes as well as help to prevent injury or slower improvements from improper form.  The class lasts approximately one hour and fifteen minutes.