Frequently Asked Questions

Is CrossFit for anyone? Any age?

Yes! Absolutely. This is something that we strongly believe. CrossFit founder Greg Glassman said it best;
“Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind. One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals.”


Can I do CrossFit if I’ve never exercised before? If I’m “out of shape”?

Yes you can! Anyone can. That is why we love the CrossFit methodology so much. Our classes are filled with people of all ages, from all walks of life, and at varying skill levels. All of the workouts are scalable, meaning they can be modified to meet you at your athletic ability. Though the weights may differ amongst class members, everyone will be getting the same intended stimulus from the workout.


What if I can’t do the exercise, like running or a pull-up?

You are not alone. The majority of us can’t do pull ups (yet), this is a skill that takes years to develop! If you are unable to do any movement, such as running, we substitute a different movement that will offer you a similar stimulus. For example, if the workout includes running 200 meters we may have you row on the rowing machine instead!


How do I learn all the movements?

We teach you everything you need to know! If you are brand new to CrossFit you will do an “on ramp”. This consists of three private sessions with a coach to learn all of the foundational movements of CrossFit. There is always a coach present to thoroughly explain each movement and demonstrate proper technique.


Do I need to sign up for class in advance?

Yes! We cap our classes at 10 people per class. We use an application called “Zen Planner”, you download it to your phone and it takes 5 seconds to reserve your spot in class.


How often should I come to CrossFit?

We recommend 3 times per week while you are just starting out. This will allow your body to adjust. Eventually, we recommend coming 5-6 times per week.


The unlimited membership, what does unlimited mean?

This means you can come to as many classes are you want in a month! 


Do I have to pick a class and always go to that same class time?

No! You can come to whichever class time works best for you that day. You can come at 5:30 AM on Monday and then at 7:30 PM on Tuesday if you want!


Do you have any specialty classes?

Yes! We currently offer Olympic Weightlifting. We will soon be starting Mobility and Yoga classes.


Do you offer open gym?

Yes. During Friday AM and PM classes, it is also open gym time. 


CrossFit seems to cost more than the average gym membership, why?

The monthly unlimited price gives you small group classes where you get more personalized training. You will have a CrossFit trainer leading your through the entire class including warmup, stretching, skill work, and the workout of the day. Unlike a traditional gym where you may be without a plan or support/encouragement, CrossFit gives you everything you need, all you need to do is show up! We are here to program every single day for you, scale the workouts for you, be a wealth of knowledge for you, support and care for you, and much more. 


Do you ever do things outside the gym?

Absolutely! Community is what drives us. We do some type of social event every month whether it be a hike, game night, or volunteering in the local community. You will soon get to know your workout peers and they will become your “fit fam”.


What does your name mean?

We picked Orchard Valley because of our beautiful location in the beautiful Hudson Valley, the apple orchard capital of the world! We (Nick and myself, Penny) met in high school working on an apple orchard in the Hudson Valley, so there is a little special meaning to it also. 


What should I wear? 

Something comfortable clothing wise. In the winter months, a sweatshirt over your short sleeves. Your shoes should be as flat as possible.


How long is a class? 

Each class is 1 hour. They start right on time and will end right on time. We want to be the best hour of your day!

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