FAQs | CrossFit South Bay



Have a question? Chances are we have answered it below! Take a look through our frequently asked questions here! We tackle everything from CrossFit to memberships and more!


What is CrossFit?

CrossFit is a strength and conditioning program consisting of constantly varied functional movements performed at high intensity across broad time and modal domains. It is a strength and conditioning program that incorporates high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics and strongman exercises.

What is WOD?

WOD stands for “Workout Of The Day.” The workout for each day is posted in class and is different everyday. You can find our WOD calendar here!

Is CrossFit only for young people?

No way! All of our CrossFitters range in age and we welcome everyone! You can be in a class with someone half your age or twice your age and working on the same movements and workouts.

What if I just had surgery and can’t do the movements?

Whether you just had surgery, have an injury or need to take it easy on a certain body part, we can modify every movement to cater to your needs. Everyone is different and has different bodily needs, so we will help you find a workout that best works for you.

What if I don’t want to do CrossFit?

No worries! What we love about our gym is that we’re not just a CrossFit gym. We offer so many other fitness classes like cycling and yoga, and we guarantee that you’ll find something that you like!

How do I register for classes?

We make registering for classes easy. Just take a look at our schedule to find a class, and sign up for it right there. We also have an app so that you can sign up straight from your smartphone! Not a member yet? Just give us a call or stop by to learn more about our memberships

When is the best time to mobilize?

It’s not good to do static (long holding) stretches before a workout because it causes decreased strength and stability, as well as put you at an increased risk for injury. However, those who have been to mobility class know that the focus is not to pick a stretch and hold it for a long time. We spend time using the lacrosse ball, foam roller and strength bands- all things that can help muscles warm-up and prepare the body for a workout.


  • If there’s a heavy lift in the WOD for the day, just come to mobility class after the workout.
  • Another way to avoid the strength loss possibility that comes with static stretching is to not hold the stretches long in mobility class. The coach can probably give you something in exchange to help you prepare for the workout. Modifications can always be made in class to make sure that you are not putting yourself at risk for injury or giving you a disadvantage to getting your PR.
  • If you don’t care about getting a PR on your lift for the day, it’s ok to mobilize before as long as you warm-up really well before the workout.
  • If you do go to mobility before a workout, try to do a quick 5-10 minute warm-up run, bike or row. A warm body will always benefit more from a mobility class.
  • When in doubt, come to mobility class after you do the WOD. This is a great time because you are all warmed-up and will be able to get deeper into the stretches.
  • It’s always good to come to mobility on your days off.

What is the difference between Mobility and Yoga?

Mobility is using tools to learn how to work on your positioning and take care of your body. The goal of mobility class is to give you ideas on how to prepare for your workouts, cool down properly and spend time outside of the gym working on your body/position. Yoga will also work on flexibility, but also adds in strength, stability and breathe work. Both have excellent benefits, but different goals.

What is your 30 day guarantee?

If you have certain expectations of what you want from a gym and want to try us out without any obligation, you can workout with us for 30 days—risk free. Cancel within the first 30 days and you will only pay for the first month.


doing stretches for the hip