Why are your prices higher than a regular gym?

You get what you pay for. At a corporate gym you get a room full of machines with no one training you or telling you how to eat, stretch, warm-up, or perform the movements safely. Personal training cost’s $50-$150 per hour as does a nutritionist. At Emerald City CrossFit every time you come in you get personal training: we tell you how to warm-up, how to correctly and safely lift weights,how to perform gymnastics movements and so much more!

What is WOD?

The WOD stands for “Workout Of the Day.”

What types of movements/exercises will I be doing?

You will first be learning the 9 Foundational Movements through our Fundamentals Course. The 9 Foundational Movements include variations of the squat, the press, the deadlift, and the clean. Then you will learn how to perform body-weight exercise and weight training. We use kettlebells, gymnastic movements, Olympic lifts, bands, ropes, rings, rowers, medicine balls, dumbbells, and more to provide you with a comprehensive and constantly varied workout.

What is the class structure like?

Classes are 1 hour long. The first 10-15 minutes are dedicated to the warm-up, the next 10-20 minutes are for our strength/skill work. We then go over the WOD, cover movements and help you scale (if needed). Finally, the group WOD is performed (this lasts between 5-25 min depending on the WOD). The remainder of the time is left for cool-down, mobility, and recovery stretching. You are encouraged to come early and/or stay late to work on whatever you want in the bonus room.

How often should I do CrossFit?

For newcomers, we recommend three days a week to start. Once you are acclimated to the training we encourage three days on followed by one day off for best results.

How long will it take to see results?

This really depends on how hard you are willing to work and the lifestyle changes you make outside of the gym. Someone that is dedicated and wants results instantly can achieve it fast. If you are willing to change your nutrition and start exercising immediately, then you could achieve results in a few short weeks. The average person can start to see physical changes in 2-6 weeks. On top of physical changes, members also experience more energy throughout the day, better sleep, better focus, and less stress..

Is CrossFit for health, athletic performance, weight loss, or aesthetics?

CrossFit is a complete regimen that will improve health, athletic performance, body fat loss, and build strength all in one. Whatever your goals are, CrossFit will help you achieve them faster.

Do I have to be in shape before I can start CrossFit?

No. It will actually be more beneficial if you start CrossFit without any knowledge of how to exercise. You get to learn the important fundamentals right off the bat. This will allow you to develop a great base. Exercising without coaching can lead to improper form, muscular imbalances, and higher risk for injury.

Is CrossFit for athletes only?

CrossFit is for everyone! We focus on functional movements think getting off the floor (burpee), getting out of the pool (bar muscle-up) or carrying the groceries (farmers carry). These functional movements are essential human movements that we use everyday. Any movement and any workout can be scaled to fit each individuals needs. Bottom line, everyone will benefit from CrossFit….even Great Grandma.

How does CrossFit improve my athletic performance?

CrossFit is perfect for athletes. Our goal is to make you a complete athlete by targeting all 10 general physical skills: Cardio- Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility and Balance. Most traditional training methods only target a few of those skills. The most important part of CrossFit for athletes is that we use functional movements, Olympic lifts, and gymnastics to propel you to the next level. CrossFit will also improve your mental toughness. Our workouts will push you mentally every time, which gives you an advantage over non-CrossFitters. CrossFit is known as the “sport of fitness.” Each training session will feel like a competition; which carries over into your sport. Being able to perform while you hit that mental wall and when fatigue sets in can be trained. Learn how to eat right, get stronger, more explosive, move faster, increase flexibility, and increase mental toughness to become a complete Athlete!

Will I get bulky doing CrossFit?

This is the biggest fear that most women have when exercising. That is why you mainly see women on the cardio machines in the gym and not in the weight room. Women need to incorporate strength training more than men because they are at higher risk for osteoporosis. Your bones are not going to get stronger by hitting the elliptical everyday.

Also, testosterone is required for a person to develop large muscles. Women have 1/10 the testosterone as men which makes it impossible to develop huge muscles naturally. The huge and buff women you see in body building magazines are eating a diet geared towards “bulking”, and working very hard to look the way they do. CrossFit can be used to get any type of body composition desired.

Can I do CrossFit if I have back problems and/or knee problems?

Many people hurt or tweak their lower backs, knees, shoulders, etc. and are afraid to exercise those areas. The problem with avoiding those previously hurt areas forever is that they never get strengthened. This is disaster waiting to happen. You create muscular imbalances by training other areas of your body and avoiding the problem area. You become stronger everywhere else, but at the same time, that problem area gets weaker in comparison. This actually increases your chance for that area to be re-injured.

CrossFit can actually be used as rehab for injuries. Many people have come to us, unable to squat (get yourself up from a seated position), deadlift (pick up your groceries), press (put something up on a shelf). CrossFit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity.

I heard you can get injured doing CrossFit, is this true?

CrossFit is safe when done correctly with our expert coaches. In the Fundamentals course we teach you the proper mechanics to perform the functional movements correctly, and continue to review them in the regular group setting, as safety is a priority for us.

Check out our Injury Prevention page for more info and a few words from our partner Physical Therapist, Ashley Henriques.

What if the WOD is too hard for me?

This is where scaling the workout comes into play. No matter your level of fitness, our coaches are experts in scaling the workout accordingly to help you get your best workout. Scaling might modify weight, number of reps, movement, time/duration or intensity. At Emerald City CrossFit we encourage scaling in order to ensure that our athletes are getting the best workout for their personal level and needs. Everyone has to scale a workout every now and then, and there is absolutely nothing wrong with that! Scaling means that you are paying close attention to what your body needs and the current skill level you are at in order to get the best workout for you! Scaling also means you are working-up in skills safely and at your own pace.

What is the difference between doing the workouts on my own or doing them at Emerald City CrossFit?

The most important part is coaching. Having a knowledgeable coach with you during your WOD will reduce the risk of injury, improve your fitness faster, and fix bad mechanics. You can’t see yourself while you train. This leads to bad form and bad habits. These problems will actually be harder to correct in the future.

A big part of CrossFit is community, family, and camaraderie. Having a good base of positive people around you is the best environment to train in. Not only will you be pushed harder because of the support from everyone, but you will have a great time doing it. Take a look at your chain gym. When you walk in, you will see a bunch of people with headphones in. Everyone is secluded and not interacting with anyone else. This leads to boring workouts that have no intensity (which means ineffective) and eventually pushes people to quit exercising. It is a sad sight to see. If you come to Emerald City CrossFit, you will see that the energy is high, everyone is encouraging, and everyone really cares about each other.

I’m really fit and would like to skip the Fundamental classes and come to the Group Workout of the Day (WOD) class, can I do that?

Some exceptions may be made based on athletic history. Send us an e-mail at and we will get you set-up accordingly.

I’m just visiting Seattle, but I’ve been CrossFitting for so long that I do kipping pull-ups in my sleep. Can I please come to a Group WOD class?

We welcome experienced CrossFitter’s from all over the world. You must sign-up online to drop-in. Check our class schedule to find the class that fits best for you. We cap our classes, so mandatory reservation is necessary. Be sure to let your coach know your level of experience with CrossFit training, if you have any limitations or are still at a beginner level.