ABOUT US

WE DON’T JUST CHANGE BODIES, WE CHANGE LIVES

“As far as I’m concerned there’s no better gym in the world. My only regret? Not starting sooner.” – Bonnie Smith

THE RAILROAD EXPERIENCE

MEET OUR STAFF

Shawn McQueen
Shawn McQueenOwner/Head Trainer at RRCF
CrossFit Level 2 Trainer
CrossFit Olympic Lifting Trainer
CrossFit Gymnastics
Certified Personal Trainer (W.I.T.S)
Olympic Weightlifting Background and Competitor
Veteran of the United States Air Force

“I was meant to help others, It means everything to me to help you change your life for the better (getting healthier, fitter, happier). Coaching is my outlet of impact. I have a genuine connection with everyone I come across and will give everything of myself to get you to where you want to be. CrossFit has changed my life and I enjoy helping it change others.”

Elena Budz
Elena BudzTrainer
CrossFit Level 1 Trainer
Precision Nutrition Level 1 Certification
Working Against Gravity Nutrition Coaching Certification
Kids Fitness Head Coach
Gymnastics background
Top 60 competitor in the United States
Top 150 competitor in the world

“I Coach because I love seeing people accomplish their goals. I love helping people expand their capabilities when at a time they didn’t think that it was possible. It is so rewarding knowing that everyday I am a source of help to someone becoming closer to being the best versions of themselves.”

Nolan Gauthier
Nolan GauthierTrainer
CrossFit Level 2 Trainer
L.I.F.E. Class Head Coach
Strongman Certification

“I love to coach because it’s a great way to give back to the community that has provided me with so much. I wouldn’t be where I am today without the people of RRCF.”

Abby Puca
Abby PucaTrainer
CrossFit Level 1 Trainer

FREQUENTLY ASKED QUESTIONS

CrossFit is the combination of a host of physical training methods into one program designed to increase your exposure to full-body movements and various types of training. By mixing these types of training, we avoid boredom and plateaus associated with traditional routines. CrossFit movements are selected for the ability to affect the body, and most of these movements are characterized by the use of large muscle groups. Some of the movements you will do include: squats, presses, pull-ups, push-ups, rowing, jumping, running, snatches, cleans and jerks. These movements are most often performed at high intensity—meaning the load, repetition scheme, speed of movement, combination of movements and the movements themselves are adjusted so each person is challenged at his or her own level. We promise fun, safe and intense workouts that will give you results.

No. Our programs are designed to allow each participant to work at his or her own level. Our goal is to push you slightly further than you have gone before, but never so far that you feel injured, sick and extremely uncomfortable. Intense physical exercise requires effort, so you may experience tired muscles, minor muscle soreness or other signs of safe, healthy exertion. These are safe and normal signs of effort, and our trainers ensure that you are working within your limits at all times. We can modify any program to suit any individual, and all levels of fitness are welcome.
In almost all cases, yes. The On Ramp is designed to teach you everything you’ll need for success in group classes in our facility, and most athletes will greatly benefit from the personal instruction and graduated intensity. We’ve found that even experienced CrossFitters and CrossFitters who have taken an on-ramp elsewhere can benefit from our personal sessions where bad habits will be fixed. You’ll also learn the language our coaches use for instruction and all about Railroad CrossFit’s principles, which are different than other gyms. We’re well aware that other gyms offer cheaper entry programs or do not require entry programs. We’re looking for people who invest long term, believe in quality and understand the value of building a firm foundation for a lifetime of health and fitness.
In most cases, yes. CrossFit gyms are not related, and each one teaches things differently. We want you on the same page as everyone in our gym, and we are invested in your success, so we will not promise results unless you have the proper foundation we believe is necessary to the CrossFit program. The on-ramp is not a penalty but an investment in your own success. If you learn how to move correctly, your learning curve will be much easier than if you enter our classes unprepared and unsure of yourself. You will learn something in our on-ramp, and you will exit the sessions a better athlete.
Through our own experience and consultation with some of the top CrossFit gyms in the world, we have discovered that personal-training sessions before group classes will help you get the most out of our program. Other gyms run different programs and have different on-ramp procedures, but we have seen a marked increase in the success of our new athletes after moving to a personalized and comprehensive on-ramp program. We are invested in your success, and we will tailor our program to your exact needs to make sure you achieve your goals.
We can help. Many of our athletes do CrossFit for general fitness and have no goals of competing. Others consider CrossFit their “sport” and compete regularly. We support both types of athlete equally. If you have goals of competing at CrossFit competitions, we will get you ready by identifying your weakness and eliminating them, and we will support you all along the way with extra work and coaching designed to help you succeed in competition. It should be noted that our competitors train the same way as our other athletes and do the regularly scheduled group workouts. We do not have a secondary “competitors stream.” Our workouts are designed to develop great athletes–whether they compete or not. Our competitor’s have the chance to do extra work in skill sessions that are programmed to reflect upcoming competitions, weaknesses that need to be addressed, technical movements and so on.
No. While CrossFit can be used by elite athletes and professionals to improve their conditioning, it can just as easily be used by the average person. The workouts are challenging, but they are designed to challenge you at your own level. Anyone can create a hard workout; that doesn’t mean it’s a good workout. For a person who can do 90 pull-ups, 100 pull-ups will be challenging. A good workout for someone who can do 10 pull-ups will look much different. We will challenge you at your level whether you are a retiree, a parent, an athlete or a soldier.
No. “CrossFit” is another name for “functional training.” Athletes and smart people have been doing functional training for decades. We will be doing CrossFit and functional training whether it’s trendy or not, because it works.
No. CrossFit is a strength AND conditioning program. Our goal is to create great athletes who are strong, powerful, agile and fast in workouts lasting from 60 seconds to half an hour. We are about improving a host of athletic attributes not just the cardiovascular and muscular endurance emphasized by bootcamps and circuits. Our goal is not to burn calories or achieve a certain physique, even if improved body composition is one benefit of our program. Please realize that a good workout is more than just breathing hard for 20 minutes. If you are not interested in the prospect of coming in and doing a 5-rep-max deadlift one day, a three-movement workout the next and some Olympic lifting the next, our program is not for you.
No. We do not believe yelling at athletes gets results. We treat every participant with respect and tailor our coaching to his or her needs. Some participants enjoy aggressive encouragement, while others require a softer approach. We recognize this and pride ourselves on learning who needs what. You will never be criticized or treated with disrespect. Overall, we will be positive and encouraging as we motivate you to improve your health and fitness.
No. You do not need to “train” to come to our classes. If you are currently sedentary, deconditioned or unfamiliar with many movements, we may arrange a time for private instruction to ensure you are comfortable with all movements and develop a foundation for fitness. In your first classes, you are encouraged to pace yourself. High-intensity activity can leave you sore, and you should ease yourself into any regimen. We will help you with this.
This is inaccurate. You will never be asked to work through pain. Pain is bad, and we require you to tell us if you are in pain so we can help you. You will, however, be asked to work, and work is less comfortable than sitting on your couch. Physical work and careful training challenge your body and produce the physical adaptations that we call “increased fitness.” To lose weight or gain weight, or to increase your strength, speed, endurance, stamina, power and agility, you must push your body, raise your heart rate and test your muscles. This might feel uncomfortable, but we will help you do it safely, and we guarantee you will feel better afterward. Replace “No pain, no gain” with “No work, no reward.”

If you are experienced with CrossFit or have gone through an On Ramp course at another box, definitely! Just please contact us ahead of time. You can reach us at [email protected], or message us on our Facebook or Instagram. Please include your name, when you’re dropping in, and the experience you have with CrossFit. If you’ve never done CrossFit before, we don’t allow anyone to just pop in and hit a workout. It’s our job to ensure safety in all of the athletes that enter our gym.

We are happy to welcome experienced CrossFitters or CrossFitters visiting from other affiliates.If you have CrossFit experience and would like to make an appointment to visit us, please email [email protected] with your request. Please include the date and time of your intended visit, describe your CrossFit experience, and include the name of your home affiliate.

No. Even though every physical activity comes with some inherent risk, those risks can be minimized through competent instruction and close supervision. You will get that at Railroad CrossFit, and our primary concern is your health and well-being. We will make every effort to ensure your safety at all times. And while accidents are unavoidable, studies have shown that weight training has less injuries than many other sports. You can read a summary of one such study here: Brian P. Hamill. “Relative Safety of Weightlifting and Weight Training.” Journal of Strength Training and Conditioning 8(1): 53-57, 1995. We firmly believe the risks of activity are grossly outweighed by the risks of inactivity—heart disease, obesity, etc.

Ask your doctor or therapist. We do not diagnose or treat injuries, though many of the movements we do can be very useful for rehab and strengthening, particularly in the core region of the body. Your care provider will be able to tell you what you can and cannot do, but we can and will work around your injury, ensuring you will get in a great workout despite a minor setback.
No. Our fitness program is based around creating a community, and that means all our athletes participate in group classes, where they have the benefit of support, camaraderie and friendly competition. One athlete doing his own thing will never match the intensity of five who are pushing each other. Within the group, our coaches strive to tailor each workout to the individual by making adjustments to the prescription. For instance, an athlete who is a great runner but lacks strength might get less running and more lifting in a workout that includes both. Back squats can become overhead squats, push-ups can become pull-ups and so on. If you have specific goals or are training for a certain event or competition, we can fine-tune the group workouts accordingly, and there are opportunities for extra/additional work. We’re passionate about creating a community, and we are 100 percent confident we can help you achieve optimal fitness.
No. Our program is too intense for you to do it every day, and you will be required to take rest days. Our coaches evaluate athletes for overtraining every day, and if you are pushing your limits too far, they will speak to you to ensure you are training optimally. We recommend at least one to two rest days per week. Most athletes will never need to train more than once a day. More is not better.
Yes. Proper nutrition will amplify everything you do in the gym. We have coaches who can help you eat healthy to maximize the results of fitness training. For more info, ask our coaches and we can create a nutrition program that is tailored specifically to you to help ensure that you’re performing at your maximal potential in and out of the gym.
We believe every body is unique and requires a unique approach. No one dietary prescription will work for every person. We believe good nutrition and healthy choices are important, and we will give you every reference we can to help you decide what nutritional lifestyle is right for you.
No. “CrossFit” is an all-encompassing term that represents the intersection of a host of different training methods. No one method works for everyone, so we will expose you to a wide variety of training. We tailor our training to the needs of our participants.
Yes. Our trainers are all credentialed through various nationally recognized organizations including CrossFit Inc. You can view the qualifications of each coach on the About us page.

Yes, to make an appointment to potentially set up personal training, please e-mail [email protected].

TOUR OUR BOX

Railroad CrossFit’s 4,500 square-foot facility is more than just a CrossFit box. It’s the place our members and guests come to enjoy the best hour of their day.

Our facility is fully equipped with 8 climbing ropes, 8 Concept2 rowers, 6 Assault bikes, 5 rig stations, 4 Concept2 ski ergs, 3 GHDs, dumbbells, kettlebells from 12 to 80 lbs, barbells, over 2,500 pounds of bumper plates, and so much more.

Like to freshen up after your workouts? We’ve got you covered! Our locker rooms are complete with cubbies and hooks for storage during class and two shower stalls for cleaning up after.

Need some food to refuel from the WOD? We’re located right next to the ShopRite grocery store, so you can walk right on over and grab a healthy snack or meal!

Parking? We’ve got plenty! Our facility is part of what was previously a Walmart so we’re never short on spots and love to utilize the outdoor space for workouts on spring, summer, and fall days!

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