I think I’m ready to Get Started but I have a couple of Questions...
Please note that you must be registered to attend either the Free Intro Class or the Foundations Course.
Q: “OK, so I’m not really sure if this is right for me; I’ve read some info and watched a couple of videos but I’m just not sure...can I try it out before I join?”
A: YES!! We offer a FREE Intro Class every Saturday Morning at 8:30am sharp. If you’re not sure if Crossfit is for you, then you’ll want to check this out! REGISTER HERE for one of Free Intro Classes.
Q: “I attended your FREE Intro Class, loved it, and I’m ready to become a member at LCCF; now what??”
A: THAT’S GREAT! All new athletes [that do not have extensive, prior Crossfit experience] must complete our Foundations Course. Our Foundations Course is designed to teach you the basics of Crossfit and will make your experience at LCCF infinitely safer, more enjoyable and more effective when it comes to achieving your fitness goals. REGISTER HERE for of our Foundations Course. You can also give someone the gift of fitness by purchasing a Gift Cetificate!
Q: I’ve done a couple Crossfit workouts with my buddies at the gym. I love the workout and I’m ready to join LCCF. So how can I get started?? I don’t think I need your Foundations Course...
A: Yes you do. No offense to your buddies, but for your safety and benefit and our own peace of mind, you need one of our professionally trained and Certified Coaches to get you properly oriented with the “how’s and why’s” of what we do. REGISTER HERE for of our Foundations Course.
Q: I have extensive Crossfit training and experience and would like to join LCCF. Do I need to take your Foundations Course?”
A: Maybe not. Email us at foundations@
Q: “Hmm...OK, then what is this ‘Foundations Course' all about??”
A: Good question; just so happens we’ve got a good answer:
The emphasis of the Foundations Course is skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing CrossFit group classes. We will be emphasizing technique — to ensure your safety and to ensure success at the next level. This course will be required by all athletes that are new to CrossFit.
First, we will introduce you to technique and mechanics, THEN increase intensity.
We will teach you basic skills that progressively become more technical as you become comfortable.
You will need to attend two (2) instructional sessions where our ANSI Certified Coaches will teach you the basics (Foundations 1 and Foundations 2); each class is offered twice a week your convenience (class times are listed below).
There will be 3 "Homework" workouts at the end of each session, to be completed the following week ay Lowcountry CrossFit, that become progressively more challenging through the course.
The difficulty of these workouts is ultimately in your hands. The degree that you push yourself will determine how much you learn. The class is called "Foundations" for a specific reason - we want to give you the base to be able to safely ramp up to the level of intensity and output that is inherent in our group classes.
Shifts in body composition are one of the most motivating ways to measure success (weight shouldn't matter & how your clothes fit should!). We highly encourage you to take "Before" pictures at the beginning of the Foundations Course.
The classes will not be integrated with our normal group sessions to ensure that everyone gets the proper attention they deserve. The sooner you sign up, the sooner you will learn CrossFit!
Foundations 1 is taught on Mondays at 5:30pm and Thursdays at 7:00pm
Foundations 2 is taught on Mondays at 7:00pm and Thursdays at 5:30pm
If you are having trouble registering for any of the classes please email Coach Katie at This e-mail address is being protected from spambots. You need JavaScript enabled to view it. and she will get you squared away.
Note: You will be required to choose either the Month to Month or 12 Month Commitment billing option at your Foundations 1 class.
Here are the links for the Foundations Course Materials. Please read and print out the Foundations Course Booklet and Homework before your first session:
What is Lowcountry CrossFit?
Lowcountry CrossFit is an integrated approach to fitness that builds strength and increases endurance with high intensity workouts that are adaptable to any level of conditioning. Rather than working muscles in isolation, CrossFit exercises involve the entire body, a method that gets balanced results much quicker than traditional programs that separate the weight room from the aerobics studio. CrossFit workouts have been designed for marines and middle school kids, ultra-marathoners and ultra-couch-potatoes, grandmothers and grand masters.
What makes Lowcountry CrossFit different than other gyms?
The CrossFit program is designed to give you maximum results in shorter time duration. Our program is your regimen. We provide you with the necessary tools you need to achieve your fitness goals. Most people go to the gym daily and waste their valuable time, doing the same thing day in and day out. Here at CrossFit you will never do the same workout, you will notice a difference in how you look, you how you feel, strength and endurance. If you follow our plan we guarantee results!
Do I have to be in shape to take CrossFit classes?
No. CrossFit is meant for people of all levels, from the complete beginner to an advanced athlete. What is unique about CrossFit is that it is completely scalable. Meaning 2 people at completely different fitness levels can perform the same workout but to the best of their own ability.
Do I need prior experience to take classes?
No. We will help to get you started and make sure that you are performing all of your exercises safely.
Are there any limitations to taking CrossFit classes?
We have kids as young as 8 and we have adults in their 80s. We have competitive athletes and we have people exercising for the first time. The only limit is what you place on yourself.
How do I register and pay for CrossFit?
If you are interested in attending your first CrossFit class please e-mail us. The first class is always free, from there you can decide if you would like to drop-in or join our unlimited membership. We have an automated billing process that is easy to do and cancelled nearly anytime.
How much does CrossFit cost?
You can find the fees for Lowcountry CrossFit by clicking on the Fees section.
What should I expect at my first CrossFit class? Everyone is always open and friendly to first timers. Someone will no doubt take you under their wings and help you through. Everyone remembers what it was like at their first class. We typically start with 5-10 minutes of light warm ups and then do our workout of the day. This can consist of anything from pushups, pull-ups, and squats, to dumbbells, and deadlifting. Our specialty is not specializing so it is different every time. After your first class, most people experience one of two thoughts. You will either think, “This it it! Exactly what I’ve always wanted, I can become lean, strong, and healthy!” or, you will think, “These people are crazy!” and you will run out. Should you choose the latter, we will give you the phone numbers to all of the local “globo” gyms and we will patiently wait until you are truly ready to change. Should you choose to become a member, we guarantee your results, you only have to continue walking in the door.
What I should I bring and wear when I take CrossFit?
You should come to CrossFit classes in clothes that are comfortable to exercise in. For most, that is a comfortable T-shirt and pair of shorts or sweat pants. Proper footwear is also necessary. Make sure to bring water, a towel, and a positive attitude! Should I warm up and stretch before class? You are welcome to do whatever makes you comfortable. However, there is time at the beginning of each class for a proper warm-up. If you would like to do a little more, try the following – The “official” CrossFit Warm-up: 3 rounds of 10-15 reps of Samson Stretch (once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Pull-up Dip Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.
What is the WOD?
Our “Workout of the Day” is engineered with great diligence to care for ALL of your fitness needs. If some days it seems too easy that is because workouts either before or coming are tortuous and the backing off is warranted. We are feeding you a regimen that represents the ultimate challenge for the world’s best athletes. If you are concurrently training for sport, like most of our athletes, temper your efforts to allow for successful sport training. This is a learned skill requiring a finely honed sense of self. On the days when your sports training regimen is lighter, tear it up with our strength and conditioning workout. On days when your sports training regimen is tough, moderate your efforts. Many of our athletes are able to engage the “Workout of the Day” right up to and during competition by just “going through the motions” while still “doing” the daily workout. Again, the “Workout of the Day” is designed to accommodate additional sport training, recreational activity, or stand alone by simply modulating the intensity of your effort.
Can I use the gym to do my own workout if I miss a class?
Check our schedule for “open hours”. These hours are for people that couldn’t make to a class to do their workout. These hours are only for those with an unlimited membership.
Can I take the CrossFit classes everyday?
The short answer is yes. If you work the WODs hard, you will find yourself at an improved level of fitness. They are meant to be performed daily with rest days worked in. It is a regimen so some days are lighter while other days are more intense. At least one day per week should be a complete day of rest. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.
How do I find out more information about CrossFit and their principles?
Go to www.crossfit.com to learn more about CrossFit.
