new to crossfit?

If you've landed on this page, chances are you are looking for a change. Let us answer your questions and get started on achieving your goals.

What is crossfit?


CrossFit is a general preparedness program defined as constantly varied, functional movements done at high intensity. We borrow from many different disciplines including Olympic weightlifting, running, gymnastics, kettlebells, power lifting, body weight exercises, and endurance sports to name a few. Workouts are done in a class setting and will be referred to as a Workout of the Day or WOD. Classes are no bigger than 20 members, last an hour, and are led by certified CrossFit trainers who will help you with correct technique and motivate you to do your best. The best way to experience CrossFit is to try it. We have free trial classes where you can experience it for yourself. Give us a call to let us know you are coming and we will be sure to let the coach know.

I am really out of shape; do I need to get in better shape before starting CrossFit?


Absolutely not. CrossFit can take any level of fitness and improve upon it. All exercises can be scaled to your ability and many athletes that train with us change the weights, gymnastic skills, length, and intensity of workouts to suit their specific fitness. Our trainers are experts in tailoring each workout to you. We have all sorts of clients: young, old, strong, fast, slow, weak, petite, overweight, underweight, and everything in between. Some clients come to us with previous and we can still help them adapt their abilities to the CrossFit methodology. Movement is for everyone. Whether your goal is to lose weight, get stronger, feel better, look better, or be happier, we can help you achieve that. We have built an unwavering supportive community. There is a program for everyone.

Do instructors yell like drill sergeants?


No.  Trainers are experts in the CrossFit movements you'll be doing in CrossFit and their mission is to help you do them safely and efficiently. Our trainers also help motivate you by creating a relaxing and fun environment.

I've never lifted weights before.

Do I have to lift such heavy weight?


Every workout is tailored to your ability. Our trainers will work with you on your form and weight will be added incrementally. You won't start off lifting like athletes that you might see on ESPN. Over time, as you get stronger and faster, we'll help you increase weight and complexity to make sure the workouts remain challenging and transformative.

How often do I have to show up to see results?


We recommend 2 to 3 days in a row of class followed by a day of rest or active recovery. Active recovery can mean a light row, run, walk, or stretching (mobility) work. Showing up consistently is key. Simply bring a good attitude and willingness to work hard and we'll take care of the rest.


I have done boot-camp style classes, spinning, etc. Can I skip your CF.101?

It's important to learn each movement correctly. Unless you have trained at another CrossFit affiliate and completed their beginners course, we require that all new members take our foundations course. Some movements, such as the snatch and clean and jerk, are technical in nature. You'll have fun learning with our trainers.

Ok Lets do this!

How Do I get started?



1.  Send us a text, call, email or sign up below for a FREE class and we'll be in touch to help you get started.

2.  Join the class — you will have a fitness test and learn the basics.



Tips For New CrossFitters

Courtesy of CrossFit Delaware Valley

Stepping into a CrossFit gym for the first time can be a bit overwhelming and possibly intimidating. You might see a few things that you’re not use to seeing at your local gym. The music may be loud, people are grunting, sweating, weights dropping, and people flopping on the ground after just 10 minutes of working out. It can be a lot to take in at first glance, especially if you’ve had limited exposure to CrossFit prior to stepping into a box. The following are some helpful TIPS to keep in mind as you begin your CrossFit journey.


You’re Competing Against Yourself, Not Others

When completing a WOD (Workout of the Day), don’t feel like you have to do everything RX’d (as prescribed) or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down. Technique FIRST, VOLUME AND INTENSITY, SECOND.

Don’t Be Too Proud To Scale

You have to know your own body and its limits. Scaling is a part of how we progress to new levels in CrossFit. When you first start CrossFit, it is important to remember that if the person next to you is lifting heavy weights, it doesn’t mean that you're ready to. Most importantly, there’s no substitute for common sense and you might be putting yourself at risk of injury. Scaling a WOD is how we progress.

What You Eat Is More

Important Than What You Lift

Nutrition is the key to every aspect of your life. It affects energy levels, recovery, and overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out". The quality of your food is far more important than the quantity. Call it whatever you want - Paleo, Primal, Hunter/Gatherer - simply eat clean. If you’re eating as clean, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?

Don’t Be Afraid To Ask For Clarification, Over and Over and Over and OVER Again

It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

Sorry, but it’s true. And yes, we keep coming back for more. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

It Doesn’t Get Easier, It Just Sucks Less

You Won’t pr every day

Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine. Scale the weights, rounds, or time back. Something is better than nothing.

This is the key component of CrossFit. We have fun (TOGETHER). Surround yourself with people that reflect who you want to be and how you want to feel, energy is contagious.

have fun!


Firebreather –Fie-r-bre’-th-er:

    (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit.

        2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” CrossFitter to embody the essence of a true FIREBREATHER. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a FIREBREATHER. Don’t forget that!!

Respect Rest and Recovery

Too many athletes, newbies, and veterans alike, get caught up in over-training. Don’t be afraid to schedule in a de-load day once per week, or a de-load week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. You need to respect your REST TIME. There is an old weightlifting adage, “You don’t get bigger and faster from lifting weights, you get bigger and faster from recovering from lifting weights".

CF. 101

You only have one body.

Train Like it.


Our CF.101 Program is for those with no prior CrossFit experience who are ready to get started in a group setting. The program consists of six 1 hour classes. The class is focused around a collection of fundamental movement patterns. Over the course of the CF.101 program the 9 foundational CrossFit movements will be covered as well as a number of other standard movements. Emphasis will be placed on correct and safe movement patterns and scaling options. The class will begin with group introductions followed by demonstration and instruction on movements. Participants will then perform a brief workout of the day (WOD) during class. There will then be a cool-down period where the coach will give a brief lecture on one aspect of CrossFit.

Come in and see just how beneficial 4RCF can be for you. Be a part of the fastest growing premier training program around! If you commit to us, we will make you fit beyond your expectations.



Contact Us

777 NW 16th Street


Get In Touch

Thank you for your interest in Four Rivers CrossFit. We are eager to answer any questions you have about our community and how to become part of it. Please leave us a message below and we’ll be sure to get back to you within 24 hours – or give us a call at 208.739.8019

We want you to do crossfit so you can live life!