CrossFit So Ill

Frequently Asked Questions (Thank you Albany CrossFit for providing some of our FAQ’s!):

What is CrossFit?

CrossFit is an integrated approach to fitness that builds strength and increases endurance with high intensity workouts that are adaptable to any level of conditioning. Rather than working muscles in isolation, CrossFit exercises involve the entire body, a method that gets balanced results much more quickly than traditional programs which separate the weight room from the aerobics studio. CrossFit workouts have been designed for marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.

What makes CrossFit So Ill different from other gyms?
The CrossFit program is designed to give you maximum results in a shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals, and guide you through the workout every step of the way.

Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here at CrossFit you will rarely if ever do the same workout twice, you will notice a difference in how you look, how you feel, your strength and endurance.  If you follow our plan, we guarantee results!

Do I have to be in shape to take CrossFit classes?
No. CrossFit is meant for people of all levels, from the complete beginner to an advanced athlete. Every CrossFit workout is scalable.  Each movement, from push-ups to pull-ups or weightlifting, can be modified so that people of all fitness levels can perform the workout of the day.

Do I need prior experience to take classes?
No. Our trainers are here to guide you through your first CrossFit experience, and will take care to make sure you are performing the exercises safely and effectively. We also offer a free class every Saturday at 11:30 am and Wednesday at 7:00 pm so that you can try CrossFit without having to commit to a full membership.

How do I register and pay for CrossFit?
If you are interested in trying your first CrossFit workout, simply attend our free Saturday 11:30 am class or Wednesday evening 7:00 pm class. You can also email our Head Trainer, Emma Moburg-Jones, at Emma (at) CrossFitSoiLL.com or call (618) 305-4940 with any questions you may have about getting started. We accept credit cards only for our memberships.

Do I have to sign up for a Long-Term Contract?

No.  We have many different membership-type options.  We have unlimited monthly memberships, three times a week monthly memberships, and twice weekly monthly memberships.  We also have 6 month and 1 year contracts which provide for further discounts if purchased.  For further details, please view or Membership/Sign-up Page.

How much does CrossFit cost?
You can find the fees for CrossFit So Ill by clicking on the membership/sign up tab.

What should I expect at my first CrossFit class?
The CrossFit community is extremely supportive of all of its members.  You should expect a friendly and welcoming atmosphere with many to turn to should you have any questions about the Workout of the Day (WOD).

We typically start with 15 minutes of light warm up and then perform the WOD.  This can consist of anything from pushups, pull-ups, and squats, to rowing, dumbbells, and deadlifting.  We borrow elements from every fitness program (weightlifting, gymnastics, track, rowing….) and blend them together to create a short, intense WOD that is greater than just the sum of its parts.  Our specialty is not specializing…..we strive to be good at everything.  The clock starts, the music gets turned up and you work to the finish.

You may be skeptical now, but after your first class, you will understand what people are referring to when they speak of their CrossFit addictions.

What time should I arrive for a CrossFit Class?

Members should arrive right when class begins (or a little before).  For instance, if class is at 5:00 pm, members should arrive at 5:00 or earlier.  They will then have 15 minutes to warm-up (the warm-up is written on the board and will be taught at the free intro class).  The trainer will then go over the WoD with the entire class and field questions that anyone may have about the movements.  LATENESS WILL NOT BE TOLERATED.  Anyone who arrives over 3 minutes late must perform 25 penalty burpees (yes, for serious).  And anyone who arrives 10 minutes late or more cannot join the class, but must wait for the following class time.  The warm-up is an extremely important part of the WoD and should not be skipped nor taken lightly.

Where should I park when attending CrossFit Classes?

We have a private parking lot directly behind our gym, but there are plenty of other places as well: behind Fat Patties, on the street right in front, in 710 Bookstore’s parking lot and next to the old Tantastic across the street.  Do not park behind the apartments that are located next to/just south of Fat Patties (in the connected parking lot).

What should I bring and wear when I attend a CrossFit class?
You should come to CrossFit classes in clothes that are comfortable to exercise in and flat-soled shoes (as opposed to running shoes).

After I sign up, how often should I come?

We recommend roughly 5 days a week, even for beginners.  The more you are willing to fully commit, the faster you will reach your goals.  Your trainer will be there to guide you and make sure that you scale appropriately so you will not get mentally and/or physically overwhelmed.

What if I have an injury?  Should I still come in?

ABSOLUTELY!  We are qualified in and have vast experience with working around injuries.  CrossFit’s trademark constantly varied workouts allow for you to have a wide range of movements and lifts available for you to work on, regardless of the location and severity of your injury.  Not only will this help keep you in shape while you are rehabing, but it has been scientifically proven that continuing to exercise while injured (when done appropriately) actually helps to SPEED your recovery.

If I’m a member, can I attend the free intro class?

Members cannot attend the free intro classes after they’ve signed up unless they are bringing a friend who is trying CrossFit for the first time.  The free intro class is also not for those who have done CrossFit many times before and is in town visiting, or otherwise just looking to drop in.  We have a $10 drop in fee for those who are visiting.

What nutrition guidelines do you recommend?
Meat and vegetables, some fruit, nuts and seeds, little starch and no sugar.  Most in the CrossFit community follow this, the “Paleo Diet.”  The Paleo Diet is about quality of food.  Many also follow the Zone Diet, which is about quantity (carbs, to fats, to protein proportions).  Eating Paleo foods in Zone quantities, therefore, is often recommended.  Think simple first though…..eliminate all sugars from your diet, then all processed and refined carbohydrates, then eliminate dairy.  Your diet should consist of mainly meat and veggies.  If you can stay consistent 80% of the time then you are light years ahead of the average American.  Ask your trainer about nutrition and they will be happy to explain further.  The important thing to remember is not to get overwhelmed.  Simply taking that first step of playing an active, rather than passive, role in your nutrition is key!