Should I “get in shape” before I start CrossFit?

No.  CrossFit is designed to be infinitely scalable to ANY skill or fitness level.  If we are using 50 lbs. on the bar, and you need to use 25 lbs., our coaches will help you decide what is the best weight for you.  That means that you can start now, without “getting in shape” first.  Our coaches have a keen eye to help you reach your fitness goals, so there’s no better way to “get in shape” than to simply start CrossFit.

How intense are classes?

The intensity of our classes is… well… high.  CrossFit is designed to be high intensity in order to achieve the best fitness results.  In CrossFit, intensity gets results.  However, intensity is directly equivalent to the ability to generate power (by lifting weight or moving your body weight against gravity quickly).  So, your intensity level will be different than the person beside you.  The reason for this is that intensity is relative to an individual’s physical and psychological limitations.  You may only be able to lift 25 lbs. when you start whereas the person beside you can lift 50 lbs.  Your power output is not as high as the person beside you, but because you are lifting at your physical limit, your intensity level will be what it needs to be for YOU to see results.  All we ask is that you give every workout your all.  If you do that, we believe you will be happy with the results.

What is a WOD?

WOD is an acronym for “Workout Of the Day.”  This is the shorthand way to talk about the workout we are doing on any particular day.

How long do classes last and what is the schedule?

All classes are scheduled for one hour.  Sometimes classes may run shorter if we are doing a short, super high intensity workout for the day.  However, we block out an hour for each class so that we can get you through a warm up, any skill work that may be necessary for the day’s WOD, hit the WOD, and then cool down.

The schedule can be found here.


LACSTRONG is the combined CrossFit programming and affiliate structure of the Louisville Athletic Club in Kentuckiana.  In three of our four area facilities, we house CrossFit affiliates.  Currently, we have one affiliate (CrossFit 927 in Clarksville, IN), but we are in the process of adding two more in the next couple of months.  We will all share the same WOD programming and website, and we look forward to providing another amazing fitness resource for Kentuckiana.

What if I don’t know these movements?

No problem.  If it is your first Free Intro Class, we will probably scale back the intensity considerably, just because we haven’t seen you move in an athletic way before and we want to prioritize your safety first.  If you are interested in starting CrossFit, but you are intimidated by the complex functional movements, we (highly) recommend our Foundations Classes.  In these classes, you will learn the 9 Foundational Movements of CrossFit that translate into every movement we will do.  You will also be exposed to the proper technique for the barbell lifts as well as the variety of staple CrossFit movements.  Like we said before, we want to prioritize your safety, so we cannot stress the importance of our Foundations Classes enough.


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