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].