Frequently Asked Questions

Absolutely not. We attract people from all walks of life. Whether you are a former college athlete or a 70-year-old grandparent, the workouts can be scaled to your capabilities and be made to not only challenge you, but also substantially increase your fitness.

No, you don’t. Through different scaling options, any individual, no matter their fitness level, can do cross training. What matters the most is your commitment to the program and willingness to push yourself. Your coach will make sure you aren’t making it too easy on yourself or too hard.

Each class is 60 minutes long and consists of multiple parts: a warm-up, midline/core work, one or two strength components, gymnastics skill, a conditioning workout, and then a mobility/stretching period. Our members know each other’s names and we encourage camaraderie.

This varies based on the individual but we recommend that you shoot for 3 to 4 days per week when you start. We also understand that things come up so if you have to miss a class here and there that’s okay. Expect results from 3-4 days per week but if you only come 2 days per week you can expect 2 days per week results. Most of our members attend anywhere from 3-5 classes per week.

Scaling is another commonly used word in the cross training world. It just means modifying the load (ex: the weight), number of repetitions, and/or intensity level of the workout to fit YOUR fitness level. For example, the workout involves doing pull-ups, but you are not able to do pull-ups. Does this mean you can’t do this movement in the workout? Of course not. Here is where “scaling” comes in. Perhaps, we will have you perform a ring row as a substitute for pull-ups. Or we may add a band to assist you in performing pull- ups. The coaches at Lake George Community Fitness are all well versed in numerous scaling options for every movement programmed.

That’s no problem! Actually, we assume you don’t know how to do many of the movements/lifts we do. The role of the coach is to safely and effectively teach you how to perform all of the lifts we do. Your coach will be teaching you the most basic movements first. Once some basic form of mastery has been shown we will progress you to the next step in learning the more difficult lifts done.

Unless you are a professional athlete, the answer is no. Any coach that recommends doubling up classes shows how unqualified and uneducated they are about training. I’ve seen many gyms offer “shout-outs” and give positive recognition to members for doubling up. “Two-A- Days” will quickly lead to overtraining, injury, and potentially adrenal fatigue in an individual. Our training is rooted in long-term sustainability and progression.

We got you now! This is the turning point: you are willing to invest in new sneakers, so we must be doing something right. In all seriousness, when it comes to footwear for cross training, less is more. Nearly every sneaker company now makes a minimal sneaker which is perfect for what we do. The sole of a minimal sneaker will allow a more level and stable surface for lifting weights. Reebok Nanos, Nike Metcons, and No Bull Trainers are sneakers that many LGCF’ers have had success with.

As a new member the terminology can be a bit overwhelming. We provided you a list common terms often seen or used in our programming to help you through the learning process.

• AMRAP: As many rounds or reps as possible
• RFT: Rounds for time
• EMOM: Every minute on the minute
• E2MOM: Every 2 minutes 
• BS: Back Squat
• FS: Front Squat
• S2OH or Shl 2 OH: Shoulder to Overhead
• OHS: Overhead Squat
• DL: Deadlift
• DU: Double Unders
• T2B: Toes to Bar
• C2B: Chest to Bar Pull-ups
• MU: Muscle Up
• DB: Dumbbell
• RDL: Romanian Deadlift
• PP: Push Press
• PJ: Push Jerk
• Metcon: Metabolic conditioning aka the workout
• WOD: Workout of the day
• HSPU: Handstand pushup
• HRPU: Hand release pushup
• 1RM/3RM/5RM: One rep max of a lift, three rep max, etc.
• Sets Across: sets of the same repetitions performed at the same weight
• PR: Personal Record
• TNG: Touch and Go reps
• RX: As prescribed in a workout
• C & J: Clean and Jerk

We get asked all the time to provide workouts for traveling. If you are not able to drop-in to another gym, here are a number of travel workouts to keep you moving until you’re able to get back in the gym.

No Equipment Necessary

• For Time: 100 Burpees 
• 5 Rounds for Time of: 5 Push Ups, 10 Sit Ups, 15 Air Squats 
• 7 Minute AMRAP of: 7 Burpees, 7 Air Squats 

If You Have Equipment

• “Fran on the Road”: 21-15-9 Dumbbell Thrusters, Burpees (unless you have access to a pull up bar). 
• “Annie” For Time: 50-40-30-20-10 Double Unders, Sit Ups 
• 12 Minute AMRAP of: 10 Goblet Squats, 8 Dumbbell Push Press, 6 Burpees 

If You Have Access to A Track or Treadmill

• For Time: 1 Mile Run (or another distance of your choosing). 
• For Time: 1/2 Mile Run, 100 Air Squats, 1/2 Mile Run 
• 8 Rounds for Time of: Sprint 100m, 10 Burpees