I'm out of shape and/or have never worked out before. Can WCCF help?
Absolutely. At Windy City CrossFit, we see all clients with varying needs and abilities. Whether you're just beginning your journey toward health and fitness, training for a specific sport and/or goal, or just wanting to stay healthy, we can help.
Who do you currently work with?
At WCCF we have been lucky enough to work with a diverse group of individuals. We have clients/members that vary in size, shape, age, strength, ethnicity, etc... As well, our clients/members come from a wide variety of backgrounds, including corporate executives, teachers, firemen, policemen, military, moms, dads, children, all walks of life... Our community is a strong one.
I'm really fit. Can I just join the WCCF group classes?
Have you been regularly squatting, deadlifting and pressing? How about snatching and cleaning kettlebells? Climbing ropes? We have established movement standards that you must meet in order to gain entry to our ongoing group classes. Most will start within our Foundations program; however, if you feel you're ready to begin right away with our ongoing group training, contact us to schedule a test-out.
What is your cancelation policy?
Foundations course: All missed classes must be rescheduled with your coach subject to his/her availability and must take place prior to the end of your course.
Personal Training (1-on-1; 2-on-1; 3-on-1): You may reschedule canceled appointments if you provide at least 24 hours notice. All "no shows" will be lost sessions.
What are your hours?
Monday - Thursday:
5:30am - 10:30am
12pm-1pm
3:30pm - 8:30pm
Friday:
5:30am - 10:30am
12pm - 1pm
3:30pm - 7:30pm
Saturday:
9am - 12pm
Sunday:
10am - 1pm
I train at a CrossFit facility in another town. Do you allow drop-ins?
Absolutely. Our drop-in fee is $20 and includes a free WCCF t-shirt. Please contact us to give us a heads-up that you'll be stopping in.
What does 30X0 mean?
It signifies a certain tempo. There are many examples that we use (21X1, 2020, 12X1, etc...). You simply take the exercise and correlate the timing (i.e. 30X0) to it.
Example: Back Squat @ 30X0
- The first number signifies the lower portion of ANY exercise.
- The second number signifies if there is any PAUSE in the bottom of the movement. In this case, since the second number reads zero, there is no pause. If our example read 31X1, we would pause for a 1 count in the bottom.
- The third number signifies the time in which raise the load. When it says "X", the intention is to accelerate as fast as possible.
- The fourth number signifies the pause at the top of the movement. In the example above, there would be no pause at the top of the back squat. However, if we were doing pull-ups at 30X1 we would pause at the top of the movement for a count of 1.
Why tempos?
Tempos are done for a variety of reasons. We use tempos to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on joints, and increase variability.
What does "Open Gym" mean?
Our "open gym" times are not necessarily as they read. A coach is always on the floor, helping clients/members as needed as they make their way through either that day's workout of the day, or any skills that they may be working on.
