They have dedicated their lives to the pursuit of functional fitness and are adamant about bringing the founding principles of CrossFit to the Central Arkansas area. They are committed to building a community of highly skilled professional trainers and life long clientèle.CrossFit Conway is not a fad or a passing craze – it is simply about fitness. Period.
We can accomplish goals you never thought possible through constantly varied, functional movements executed at high intensity.
What is CrossFit?
CrossFit is principle strength and conditioning programing that delivers fitness unlike any other training methodology on the planet. With the program’s universal scalability, any movement can be modified to whatever fitness level you are at right now. Our staff has the knowledge and ability to make sure that everyone who walks through the door reaches their peak athletic ability.
CrossFit Conway’s classes will address all elements of fitness and the result will be you pushing yourself to limits that you never thought could be reached. Some movements will be easy, some will be difficult, and some will seem extremely challenging. Put in the time and work and those challenging movements you can’t do now will become nothing but faint memories to laugh at.
What we can tell you is that here at CrossFit Conway – people are getting fitter and healthier every day. These people are just like anyone else. They have money problems, kids, jobs, health issues and limited time to train. Most didn’t have time to train because they were too busy. However, they overcame whatever obstacles that were holding them back and took the plunge, and you can too. The only thing we require at CrossFit Conway is the desire to learn and the desire to believe that you can change your health and your life.
Regardless of what you think CrossFit is, you will never know what you are truly capable of becoming unless you give it a try. Hope to see you soon.
We have a free class for anyone wanting to come try it out. If you are interested – please contact us and let us know. You will also need to arrive 30 minutes early so we can discuss your fitness level and review the movements that will be used.
Start Here! (FAQ)
What is CrossFit?
CrossFit is a strength and conditioning program designed to improve the 10 physical characteristics of fitness:
•Strength •Power •Cardio-respiratory endurance •Stamina •Speed •Flexibility •Agility •Accuracy •Balance •Coordination
We do this in several ways: We emphasize barbell strength and gymnastic strength movements, we condition with a constantly varied set of functional movements performed at high intensity, and we make sure to end every workout with static mobility.
Barbell Strength/Gymnastic Strength movements, what are those?
There are only two ways to increase resistance – increase weight and/or increase leverage. Increasing weight is obvious, add more weight. Increasing leverage can be more difficult, but is the focus of our gymnastic movements.
The basic barbell movements are the Squat, Press, and Deadlift. The Olympic Lifts are the Snatch and Clean and Jerk. There has been a steady trend away from barbell use in commercial gyms, which is unfortunate. It’s not hard to see why however: it takes no instruction to sit down on a machine. People have been using barbells to get strong for decades, and they remain the best way to build this foundational fitness characteristic. Make no mistake: all athletic movements are first an expression of strength. Building strength is an essential part of any fitness program, and barbells are an essential part of that pursuit. Thus, there won’t be many days that you don’t touch a barbell at our gym. You will be given full instruction on all of the barbell lifts in the Fundamental Skills program.
Gymnastic movement is simply moving your body. Included in that broad definition you will find exercises ranging from the common (air squats, push ups, pull ups, dips, sit ups, etc.) to the complex (muscle ups, front/back levers, planche, L-sits, etc.) In much the same way barbell training has given way to the mindless, fractional/segmented movement of machines in commercial gyms, so has gymanstic skills, and for the same reasons. Gymnastics skills require coaching, patience, and hard work, but like barbell training, the strength transference to athletic rewards are huge, from increased proprioceptic awareness, increased body strength and fewer injuries suffered in sport.
Constantly Varied? I thought this was a workout routine?
Banish the word “routine” from your mind. Life’s physical challenges are unknown and unknowable, and we can’t prepare for them by “doing chest and back on Mondays, bis and tris on Wednesday, blah blah”. Keeping the workouts varied keeps your body guessing, ensuring that every workout challenges a new aspect of your fitness. Keeping the workouts varied also keeps things interesting, which is one of the top reasons that people get apathetic about working out (after “lack of results” but we’ll handle that one in a minute).
Functional? I see that on so many products and machines, it’s lost all meaning.
We know it has, and it’s really a shame because functional is such a great word to describe real-life, multi-joint movements. You do not need a “product” to do a functional movement! Quite the contrary, actually, since most “fitness products” are designed to isolate muscles and break full movements down into their individual parts. You do a functional movement every time you get out of bed, or lift something overhead. Your body is a system, and should be trained as such.
If there’s a secret behind CrossFit, then intensity is it. Intensity is the independent variable separating a highly effective program from a merely well designed one. We are results-driven at CrossFit East Conway, and working out at high intensity gives us the results we are seeking. CrossFit workouts are designed to push your limits, and when you push your limits, you defy them.
A fancy way to say “stretching,” static mobility is essential to gain flexibility. We can tax the other 9 characteristics in workouts, but flexibility for the most part must be worked on separately. After every workout, our athletes stretch down using our static mobility complex.
My life doesn’t demand elite physical performance, is this right for me?
The physical needs of a soldier in battle and your grandmother vary by degree, not kind. The soldier may need to pick up a fallen comrade while your grandmother needs to pick up a bag of groceries, but the movement is the same. We scale load and intensity to meet the needs of each individual client, we don’t change the program. If increased physical fitness is your goal, then CrossFit is right for you.
What’s a typical CrossFit class like?
The short answer is: unlike anything else you’ve ever done! CrossFit classes last an hour and start promptly when scheduled. No lazily rolling in whenever! Each class will involve a complete warm-up, instruction/practice on the day’s movements, the workout which often envolves a strength portion and a conditioning portion, and a cool-down/stretch-down. Once you pass the Fundamental Skills program, you may come to any class time that works for you.
How do I get started?
We’re offering Free Intro Workouts on Saturdays for those who’d like to give it a try, so click here to see our schedule, and sign up for a class! These are by appointment only, so be sure to sign up if you’d like to attend. If you loved the intro, or if you already know you’re a future CFer, the next step is to sign up for our Fundamental Skills program, which will allow you to hit the ground running in our group classes!
What can I expect at the Free Intro Workout?
The Free Intro Workout is run exactly like one of our CrossFit classes, and will include a warm-up, instruction on the pertinent movements, a short but challenging workout, and a cool-down stretch. The workout is designed to challenge your fitness, but involves some simpler movements that everyone will be able to pick up quickly. All ages and fitness levels are welcome! Make sure you show up on time, and wear comfortable work-out clothes.
What is the Fundamental Skills Program?
The first step on your path to exceptional fitness! This 4 week Fundamental Skills program will teach you everything you need to know to jump into our daily workouts, and is absolutely essential for success in CrossFit. Here you will learn how to perform our functional movements safely and correctly before scaling up the intensity. Class sizes are strictly limited to ensure our ability to focus on your individual needs.
How does the Fundamental Skills program scheduling work?
Unlike our ongoing CrossFit classes, the Fundamental Skills class is run much more like a class you remember from way-back-when in high school. The first 3 classes have a specific start date, are held on specific days and times, progress linearly, and have a set number of attendees. That is, if you sign up for our Fundamental Skills section at 6pm, you’ll meet every Monday, Wednesday, and Friday at 6pm for the first week. Each class builds on the one previous, so skipping one really isn’t an option. Obviously, circumstances arise, and sometimes you may have to miss a class. If you miss a class you will have to schedule a personal session to make up the content. Up to two classes can be made up in one personal session.
The free intro workout is your chance to come give CrossFit a taste before diving in. Come see what CF is all about in a fun workout that’ll leave you wanting more! These sessions are held throughout the week, so be sure to call and sign up for the one you plan on attending.Can I just jump into your regular classes?
Did mom and dad just toss you in the ocean to learn to swim? Passing our Fundamental Skills program is mandatory to begin daily workouts at CrossFit Conway! There is no substitute for the basics, and the Fundamental Skills program is where you will become proficient in them. Even if you’ve been CrossFitting on your own for some time, we’d bet our bottom dollar that there’s more than one movement you need some work on. You WILL be challenged, we guarantee it.
I took 7th in the CF Games this year, can I test out of Foundations?
If you’ve been CrossFitting at another affiliate for a while, and are moving to the area, then yes, we do offer a Foundations test-out option. Contact one of our trainers to set that appointment up.
I didn’t have my coffee yet today, how do I do this?
Free intro workout (if you’d like) -> Foundations -> CrossFit Classes -> Health and Happiness
I’m really interested, but have a very good reason not to sign up for Fundamental Skills this month. What about next month?
There will be Fundamental Skills classes running every week, so fear not! Every week will feature a Fundamental Skills section, and it will follow the same schedule. Feel free to contact us if you want to sign up but will trouble making the scheduled time.
I’ve completed the Fundamental Skills program, but was so crushed by the last workout that I didn’t pay attention when you told me how to sign up.
No worries, it happens to the best of us. It’s quite easy, and you go to the same place where to signed up for Fundamental Skills. To sign up for our regular CrossFit classes:
- Pick either a 2 time per week, or unlimited membership
- No need to sign up for a specific class online or anything, just come in for any scheduled CrossFit class that works for you
- When you come in for your first class, we’ll have you read and sign the Notice of Consumer Rights page mentioned in the contract
I work out at a CrossFit facility in my home town, but I’m visiting Conway, can I just drop in?
Yes, we have a drop in rate of $15 for a day pass.
What is World-Class Fitness in 100 Words?
I’d be happy to let the CrossFit Journal do it for me:
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
- Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
- Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
- Regularly learn and play new sports.
Where do you hold these workouts?
We are located on Harkrider, south of Dave Ward! Our address is 1195 South Harkrider, Conway, AR 72032, and we’ve outfitted our space to fulfill the every need of even the most demanding athlete.
How much does it cost?
Check out our rates page for up-to-date pricing!
What is CrossFit?
CrossFit is a health and fitness program that achieves a very broad, general fitness that is applicable to everyday life. CrossFit won’t make you the best in the world at any physical skill, but it will make you pretty good at every physical skill. CrossFitters don’t run 4:00 miles or squat 800 pounds, but they might run 5:30 miles and squat 400 pounds. Every athlete is different. However, the ultimate goal is the same for all of us: increasing our level of fitness and health for a better life. CrossFit is the most effective way to achieve a greater level of fitness and health. If that statement sounds bold–it is. We welcome anyone to show evidence to the contrary.
Why should I CrossFit?
I’m hesitant to tell people how they should live their lives, so let me tell you why I CrossFit. I CrossFit because I want to live a long, healthy, active life full of rich experiences. I want to be capable of any task life might throw at me. I want to spend my limited time on this earth unencumbered by sickness and able to tackle any challenge. That is why I CrossFit, and CrossFit enables every one of those goals.
Do you have to be really fit to start CrossFit?
Absolutely not. CrossFit is infinitely scalable to any ability level. CrossFit has successfully trained the elderly who struggle to walk across a room, the obese who have 100 pounds or more to lose, and even kids. CrossFit is a method, not a pass/fail system. Your physical condition right now is irrelevant to whether you are “ready to start CrossFit.” It’s OK if you’ve looked at the workout of the day (WOD) and thought “I can’t do that.” Performing the WOD as prescribed is meant to challenge the fittest athletes. Most people scale the WOD to their ability level. At CrossFit East Conway we help you find a scaled version of the WOD that’s right for you. We can also work around any injury. CrossFit is the path to fitness, not the result of having already achieved it.
Is this really safe?
Yes. We operate on a training principle that focuses first on mechanics, then consistency, then intensity. First we teach you the mechanics of a movement, which occurs in the Fundamental Skills program, and then we always refresh everyone on correct movement patterns before each workout. The next step involves the your coach ensuring you display the correct mechanics consistently. If you can’t get consistency, then we lower your load or otherwise alter the required movement to something you are capable of doing. Finally, after you have the mechanics and consistency with those mechanics, your coach introduces you to intensity. We never throw you into something you aren’t ready for, and you are always in control. We are here to lead and instruct you, but you always have the option to say “I’m not ready for that.” However, usually the opposite happens and we have to convince athletes to reduce their load or change a movement that we think they aren’t ready for, even if they’re chomping at the bit.