Frequently Asked Questions
We would like to wish you a warm welcome to this community full of like-minded individuals! From the staff down to each athlete, the mindset is simple: enhance quality of life through the work we perform together on a daily basis and have fun! Our team works daily to ensure that the best hour of your day starts when you enter the doors at Black Flag, giving you not only the encouragement to be the person you want to become, but also the tools to accomplish it. We get many questions about exercise, wellness, nutrition, memberships, and our approach towards programming. The following are frequently asked questions and answers that may guide you in the right path.
Starting off, how many times per week would you recommend going to class?
Do I need to have a prerequisite fitness or ability level prior to joining classes?
I currently suffer from joint pain and/or chronic disease. Can I still join?
Will there be a coach on-site during each class session?
What if I don’t know the name of movements and have not performed the exercises you perform in class?
I am new to this style of training and am out of my comfort zone around people who are more experienced, am I the only that is feeling this?
Will I get "big" lifting weights & working out?
Is the class enough? Or should I do more?
What if I can’t use the recommended weight or perform the programmed movements?
What do all of these acronyms mean in the programming?
⦁ AMRAP: As Many Reps As Possible
⦁ BW: Body Weight
⦁ C&J: Clean & Jerk
⦁ C2B: Chest to Bar
⦁ GHD: Glute/Hamstring Developer Device
⦁ GPP: General Physical Preparedness
⦁ HSPU: Handstand Pushup
⦁ KB: Kettlebell
⦁ DB: Dumbbell
⦁ MetCon: Metabolic Conditioning (aka: the WOD)
⦁ OHS: Overhead Squat
⦁ PR: Personal Record
⦁ Rx: As Prescribed: A Workout Performed Without Scale
⦁ 1RM: 1 Rep Max
⦁ TTB: Toes to Bar
Is CrossFit dangerous?
What resources are available at Black Flag outside of classes?
Resources & Businesses:
⦁ Connected Physical Therapy & Wellness
⦁ Functional Medicine with Dr. Daniel Urcuyo of Steady MD
⦁ Personal Training, Recovery, and Nutrition with Peter Nelson II
Please refer to the following link for each program available at Black Flag.
What makes your approach towards implementing it different than other styles of training?
Do you have any recommendations on what I should eat?
To optimize fitness, you will need to measure and record intake, evaluate performance and potentially change intake until the desired results are achieved. This approach to diet is no different than the approach to workouts.
Every person’s body is different; therefore, we deem that you will need to experiment in order to achieve optimal results. Experimentation will give you valuable information on grains, legumes, dairy and salt, and it can even help you plan the frequency and timing of your meals. You may need to adjust your food intake for your lifestyle, goals, discipline, commitment level, etc. You may choose to experiment with supplementation, post-workout nutrition, fasting, and so on. You may choose to include a cheat meal, eat more fat, consume more food, etc.
Overall, diet is specific to each individual, and he or she can optimize diet by carefully tracking input (food) and output (performance).
What supplements do you recommend?
⦁ Grass-Fed Whey Protein (20-25g)
⦁ Vitamin D (500-1000IU)
⦁ Fish Oil (2-4g)
Are there nutrition services available on-site if I want an individualized plan?
How do I join Black Flag if I have never done cross training before?
How do I join Black Flag if I have previous cross training experience?
Do I have to sign up for classes? If so, how?
keep the quality of coaching and experience at a premium for each individual that walks through our doors.
To sign in for classes, we recommend athletes to sign in ahead of time through the Wodify app. Please follow this procedure:
⦁ Download Wodify for either iPhone or Android.
⦁ Sign into your account with the temporary password sent to you by Wodify via email.
⦁ Create your password
⦁ Select “schedule” in the toolbar.
⦁ Reserve your class time and press “sign in”. You may “reserve” up to 72 hours in advance and “sign in” 24 hours in advance.
You may also sign-in for class using our front kiosk as you walk in. Simply type in your name, press sign-in, and you’re all set!
What is the OnRamp process?
Once you email us to set up your OnRamp, we will find times and days that best fit your availability. Each session will last one hour and there are four required sessions. The cost for the OnRamp is $120 ($30/session). We want to make sure you get the fundamentals needed to be safe, comfortable, and successful in our classes.