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What is CrossFit?

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To be nerdy, it is constantly varied, functional movement, done at relatively high intensity. What that means in English is we do a bunch of different workouts, comprised of simple body-weight and free-weight movements, and we are pushing ourselves as hard as we want to or can on that day.

Is CrossFit dangerous?

Anything done incorrectly can be dangerous. By going through On-Boarding, you are learning the correct way to move and approach workouts. Once in classes you are under the watchful eye of a coach whose sole purpose is to push you outside your comfort zone while maintaining a safe environment. CrossFit done correctly is not dangerous.

What is On-Boarding?

On-Boarding is an introductory course that will expose you to some of the movements we do, explain the why behind our program, and demystify CrossFit. There are 6 sessions for groups (4 sessions for one-on-one) where you will meet with a coach. These sessions will teach you all you need to know about doing CrossFit at LBCF.

How much does On-Boarding cost?

On-Boarding costs $155 to be part of a group session and $205 for one-on-one sessions. That pays for your first month with us and includes your On-Boarding course. If you choose to do one-on-one you have 30 days to complete your 4 sessions. If you finish your sessions before the month is up, which is very common, then you can start taking classes until the end of those 30 days. For instance, you start On-Boarding of June 13th, and you finish the fourth session on June 28th, you can start taking classes until July 13th. Then you will start paying a membership.

What do we do during On-Boarding?

Each On-Boarding session is set up to flow just like our classes do. Each day starts off with a general warm up, like 2 minutes on a bike or a short run to get the heart pumping. Then there is a specific warm up that involves more moving and stretching. Next, you will learn the skills for the day. This portion makes up a bulk of the hour. After you feel confident in the new movements we cap the day off with a little workout.

Do I have to do On-Boarding alone?

Absolutely not! We do partner On-Boarding for couples or friends. It’s still $205 per person for On-Boarding but after that you might qualify for a discount. Check out our membership options.

What if I have some bumps and bruises already?

We are sorry to hear that, but not a problem. The beauty of CrossFit is that it can be adjusted, scaled, or modified to fit anyone’s needs. In Elements we can come up with a plan on how to accommodate any injuries.

Cool! How do I sign up?

Welcome to the family! To sign up for Elements send an email to We will then schedule your 4 sessions at your convenience. Let us know what times work best for you. And we look forward to working with you!