Frequently Asked Questions – CrossFit

What makes The Cave’s CrossFit different than a regular gym membership?

CrossFit classes incorporate movements, methods, and equipment from a variety of sports to help our members become fit, fast, and strong. We run, row, lift weights, jump with boxes and ropes, throw medicine balls, and use basic gymnastics skills like push-ups, pull-ups, and squats. Every class is led by an experienced and knowledgeable coach who will prioritize efficient and effective movement, and help tailor each workout for any level, injury, or limitation. Our approach is closer to personal training than to group exercise.

Do I need to be in shape before coming to a class?

You don’t need to be “in shape” to start our CrossFit classes. Each workout can be modified to your current fitness level, and our coaches will also tailor each workout for any injury or limitation. This way, you can improve your fitness over time, at your own pace.

How do I sign up for a CrossFit Class?

  • Create and account here.
  • Fill out the info for you first, as the parent, then initial/sign your waiver when prompted.
    • Note: This assures you’ll be the lead adult member of your family account.
  • Then initial/sign the pop-up waiver.
    • If any waiver doesn’t prompt, click “Sign Waiver” in the left column of main dashboard.
  • Add credit card information by clicking “Payment Information (Edit/Add)” on center column of your dashboard.
  • Once all of this is complete, click “Reserve a Class” on the bottom right of your Member’s Area Dashboard.

How often should I work out?

Consecutive or not, training about five days each week works well for many of our athletes. Individual schedules often make this difficult, however, so it is not unusual for people to train less often, like two or three days each week. Our coaches can help you optimize your availability.

Do you have a drop in policy?

Yes, we would love to host you while you’re on the road. We offer both a drop-in option and a 10-class package (valid for 1 month)  for traveling athletes. Please see our Strength & Conditioning pricing page for more information.

It helps if we know in advance that you’re coming to class, so to get started, please register in our system and then email Ron at

For youth classes, all drop-­ins must be scheduled (space permitting) at least 2 days ahead of time with The Cave’s office staff. If you decide you would like to enroll month-to-month after the scheduled drop in, you must let our office staff know immediately following the class (otherwise, that particular class space will open back up to other interested clients).

Will your classes help my endurance sport like cycling or running? Can I do both?

Absolutely. We work with endurance athletes who have diverse needs. Some simply do our standard program; others use a tailored version of our program. From casual endurance athletes to world-class competitors, proper application of our Strength & Conditioning classes can significantly improve anyone’s performance.

If I have an injury, can I still come and workout?

Of course! We can modify all workouts to accommodate injury or other limitations.

Do you have any special discounts?

The Cave offers an assortment of 25% discounts for family members, full-time college students, teachers, active duty firefighters, military members, and law enforcement officers. Highest discounts apply, however, and they cannot be stacked.