How to join Team CFID
It’s so simple to be part of Team CFID!
1) Firstly get in touch – either drop us an email, give us a call or pop in and see us.
2) If you are new to CrossFit, then get booked in on our FREE Taster Session. If you have previous experience from a CrossFit Affiliate, then you can just jump into classes.
3) If you have no CrossFit experience and just want to drop in and take part in our CrossFit Lite classes or Iron Duke Barbell Club, then get booked in.
4) Get your login and account set up with WODBoard and get signed into classes.
FAQ
HOW LONG IS THE AVERAGE CROSSFIT WORKOUT?
Each CrossFit class lasts one hour, and allows for a warm up, skill element session, instruction, explanation and demonstration of the workout WOD (workout of the day), the performance of the WOD and a cool down. WODs typically last 12-17 minutes, but can be shorter or longer in duration, depending on the day.
HOW MANY PEOPLE ARE TYPICALLY IN A WOD CLASS?
Class size is limited to 16 so that each athlete will receive the personal attention needed to ensure exercises are performed safely and efficiently.
DO I NEED TO SIGN UP AHEAD OF TIME FOR CLASSES?
Yes – All classes must be booked in advance. No turn-ups please. Since class size is limited, reservations are required for each class. Once you have created an online membership and account via WODBoard, you may sign up for our CrossFit classes.
DO YOU OFFER ONE ON ONE/PRIVATE/SEMI PRIVATE SESSIONS?
Yes – please email info@crossfitironduke.com for further details.
I’M VISITING YOUR AREA AND ATTEND ANOTHER CROSSFIT – CAN I DROP IN?
By all means! We love having visitors from other gyms. Please get in touch and let us know when you wish to drop in and where you currently train.
HOW DO I SIGN INTO A CLASS?
Via WODBoard using your online account. If you are dropping in from another affiliate then book your class
HOW LONG ARE THE CLASSES?
Each CrossFit class lasts one hour, and allow for a warm up, skill element session, instruction, explanation and demonstration of the workout WOD (workout of the day), the performance of the WOD and a cool down.
WHAT IF I CAN’T MAKE A CLASS I HAVE BOOKED INTO?
Please sign out as soon as you can. If you are unable to sign out for any reason then please drop Kerry a message.
DO YOU RUN BEGINNERS / LADIES CLASSES?
No. Everyone attends the same classes and we scale loads / intensity as required. If you’re brand new to classes – we keep an extra eye on you!
DO YOU OFFER ONE-TO-ONE PERSONAL TRAINING SESSIONS?
Yes – please email info@crossfitironduke.com for further details.
DO YOU RUN CROSSFIT KIDS CLASSES?
Yes – and Teens classes too. Check out our Teens & Kids page for all the details.
CAN I BRING MY SPORTS TEAM IN FOR A SESSION?
Yes – please email info@crossfitironduke.com for further details.
HOW CAN I BUY SOME OF YOUR MERCHANDISE?
Speak to Kerry and let her know what you are after! We keep a small supply of stock on site, but prefer you to buy exactly what you want!
CAN ANYONE DO CROSSFIT?
Yes! CrossFit is for anyone and everyone. It is scalable for any age or fitness level. At CrossFit EVERYONE is an athlete. It does not matter what your current level of fitness is. Literally it will change your life.
DON’T I NEED TO BE FIT TO JOIN?
No. The beauty of CrossFit is that it is scalable and adaptable for everyone – allowing anyone to take part, regardless of fitness level, age or experience. We use the same routines for elderly individuals with heart disease and Olympic athletes. We scale load and intensity; we don’t need to change programmes. The needs of Olympic athletes and our grandparents differ by degree, not kind.
DO I NEED EXPERIENCE BEFORE I DO A CLASS?
No. The beauty of CrossFit is that all exercises are based on functional movements that you already do–like squatting, pushing and pulling.
WHAT ARE SOME OF THE EXERCISES/MOVEMENTS WE DO?
A mixture of cardio such as running, rowing, bike; gymnastic movements (where you are moving your bodyweight through space), such as an air squat, lunges, pull-ups, push-ups, box jumps and weightlifting (moving an external load) such as a kettlebell swing, a deadlift, a wall ball, a weighted carry to an Olympic lift of clean & jerk.
