CrossFit Gym in Greater Lansing

Yes! The first Saturday of the month is what we call "Bring A Friend Day." You don't have to have a friend at SCF to come...anyone interested in trying CrossFit can be a friend!  This day is meant to give non-members the opportunity to try a CrossFit class to see what it is about. No experience is required! The instruction is tailored to allow anyone walking in the door to feel comfortable and capable of completing a workout. Hit the text bubble on the bottom right of this page to let us know you are interested and we will get you all set up for it!

Be patient. Results take time, but if you’re consistent, they absolutely will come. The exciting thing is that as a beginner, results come fairly quickly. Even in 30 days, you can really see a difference in your strength and overall fitness.

Classes begin on time with a coach led dynamic warm-up. Next, we walk through a workout briefing that thoroughly explains the workout, the intended stimulus, and acceptable movement modifications. Any questions are answered and demonstrations are shown. The coach directs athletes to grab needed equipment and walks them through a specific warm-up for the workout. The coach will carefully watch athletes, offering instruction and corrections along the way. By the time the workout begins, all athletes will be situated with appropriate modifications and will know how to complete the workout. The coach will call "3, 2, 1, GO" and the workout will begain with fun music cranked up. The coach continues to instruct throughout the workout making sure that athletes move safely, offering appropriate adjustments along the way. At the conclusion of the workout, athletes fist bump, cool down and bond over the challenges of the day.

CrossFit gyms naturally foster community building like none other. You aren't alone with headphones on...we are all in it together! Every CrossFit gym has its own focus, ours is on improving overall fitness. We don't prioritize any one movement or modality over another. Our workouts are meant to help you establish general physical preparedness. We place extra emphasis on establishing and maintaining exceptional technique, reducing the chances of injury. And although many of our coaches and athletes have competed in the sport of CrossFit, we are not a competition focused CrossFit gym. We genuinely enjoy helping people of all ages and abilities move from a state of unfit into a level of fitness they never thought possible.

Recovery is an important part of the process, so we actually don't want you to workout 7 days a week! When first starting out, 2-4 classes a week may be enough as you acclimate to a new workout routine. It may take a while for your body to get used to training at a higher intensity, so you might need more recovery time between training days. After the first month, we would like you to start working your way up to training 5 days a week with us. This could look like working out on Monday, Tuesday, Wednesday (off Thursday), Friday, and Saturday (off on Sunday).

We recommend bringing a water bottle to class. We do have water and energy drinks available for purchase.

Absolutley not! You can join our fitness program now...it doesn't matter how fit or experienced you are. Every workout is designed to help you succeed, improve fitness, and move you toward your goals. CrossFit is designed for universal scalability, making it the perfect application for any committed individual regardless of experience.

We take all major credit cards and debit cards. We can also accept Venmo or personal checks on a case by case basis.

You'll often hear the term "functional fitness" used when referring to CrossFit. Our goal is prepare you for anything that life throws at you, so our programming includes a lot of things that you may see in regular life: squating, lifting things over head, carrying things, jumping or stepping onto things, running, getting off the floor, etc. Our programming includes three modalities: weightlifting (movements that include some kind of external load like deadlifts, cleans, kettlebell swings, farmer carry), gymnastics (bodyweight movements like push ups, burpees, handstands) and monostructural (locamotive movments like running, rowing, biking). These movements show up in a variety of ways (light or heavy, long or short, fast or a trudge), giving you and interesting and fun way to workout. The programming may look a bit random, but it is actually very well planned and purposeful week to week.

There is a simple eating prescription that meets the needs for most CrossFit athletes: "Eat meat and vegetables, nuts and seeds, some starch, little fruit, and no suger. Keep intake to levels that will support exercise but not body fat." This prescription may not look anything like how you currently eat. We do not reccomend throwing out the contents of your pantry and fridge, however. Instead, it is important to establish new habits that inch you closer to this way of eating or something close to it. We can help you get there one week at a time. (Our nutrition coaching has a lot of flexibility and allows for a wide range of needs.)