• What’s your drop-in policy?

    We love nothing more than having visitors from other boxes come “throw down” with us!
    If you are just passing through, we charge a drop in fee of $15 per day.

    It’d be great if you’d plan on arriving 15 minutes before scheduled class time so we can provide you with a waiver to sign and introduce you to our box. You can find our class schedule Here.

    You may find that we do things a little differently than your “box back home.” We hope that you enjoy the change in scenery, clientele, maybe even music. Let’s do this!

  • I just relocated/looking for a new gym and I’d like to check you out prior to joining.

    If you are experienced CrossFitter or Weightlifter, we will give you a complimentary day. If you feel CrossFit Sprag is the right gym for you, we’ll get you started on our Elements program unless we are confident you have enough prior experience. Please contact us at team@crossfitsprag.com.

  • Do I need to reserve a spot or contact anyone?

    Please use the Schedule to “Enroll”. You will fill out your account information, provide payment, and sign the waiver. We do not turn anyone away. You can email team@crossfitsprag.com or complete the “Contact Form” if you have any questions.

  • Why is your gym more expensive than other gyms?

    The things that set us apart from the other gyms in the area are, our facility, our community, and our coaches. We have an Air Conditioned 8,900 sq ft facility, and the best equipment from rogue fitness. Our “fit fam” is a welcoming group of athletes ranging from soccer moms, to grandparents, to CrossFit Games competitors. Our coaches have experience competing at a high level, and have put in countless hours helping our athletes reach their goals. We pride ourselves in leading by example and doing everything we ask our athletes to do. Put us to the test, you be the judge.

  • Can I do my own thing during class?

    For any experienced CrossFitters, Weightlifters, and Strongman, we have an Open Gym area where you can follow your own programming. We only ask that you follow our house rules.

    They are:

    1. Class has priority.
    2. Clips on all bars with weight even while warming up. No exceptions.
    3. Have fun!
  • I heard that CrossFitter’s use their own language, can you help me with the terms?

    Sure! This is a great link that will help get you started – http://greatist.com/fitness/ultimate-guide-crossfit-lingo.  Word of caution: No need to be intimidated by this… ☺ We’ll walk you through it all!

  • I’m not in very good shape… can I do CrossFit?

    The very first thing you will discover is that CrossFit does not discriminate. Whether you are young at heart, or have just completed your 50th marathon, or are recovering from injury or healing a broken heart, whether walking the dog is the only exercise you’ve had in years, or you’re someone training for the Ironman…We will help you achieve your fitness goals.

    One of the things that makes CrossFit so unique is our community of people from literally every walk of life: stay-at-home parents, elite athletes, students, CEOs, members of the armed services, firefighters, you name it. CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day are designed for anyone to do them.

    Yes, anyone.

  • What exactly is CrossFit?

    CrossFit is a fitness program that will change your life. By it’s definition, it uses “constantly varied, functional movement performed at a relative high intensity”. As a truly functional program, the difficulty level of our daily workouts is designed to be increased or decreased, depending upon the individual. This makes them doable by anyone.

    Daily workouts could include things such as core conditioning, rowing, sprinting, gymnastics, lifting, etc. And all our workouts are designed to improve overall flexibility, strength, speed, endurance, and agility.

  • How often do you recommend I come to the gym?

    If you’re just starting up, we recommend coming three days/week for your first couple weeks, then build to four, then five. Once you’re up to five days per week, we recommend building in two recovery days per week.

  • What will my first time in your gym be like?

    Your first time in, we want you to feel comfortable. One of our awesome coaches will give you a tour of the facilities, we’ll sit down with you and walk through your goals, we’ll do a quick fitness assessment with you, and we’ll walk through what you can expect.