a CrossFit athlete participates in a CrossFit workout

“HOW OFTEN SHOULD I COME TO CLASS?”

The great thing about CrossFit is it works.  Constantly varied functional movements performed at high-intensity several days a week, combined with a healthy diet and good sleep, will absolutely get you results and change your life.  

A question I get a lot though is “how often should I come to class?”  Here’s the simple answer up-front: if you want to get fitter, I recommend you come to the gym four to five times per week. 

CrossFit is awesome both for its simplicity and its effectiveness.  But it isn’t magic.  For it to work, you have to be consistent.  CrossFit.com prescribes 3 days “on” followed by 1 day “off,”  but that’s a tough long-term schedule to follow because it’s not always possible to train three consecutive days.  

CrossFit athletes participating in a CrossFit workout

Instead, think about it this way.  

Make it your goal each week to get to the gym four times.  In general, try not to train more than three days in a row, and not take off more than two days in a row.  Put another way, train often enough to reach your goals but not so often that you develop overuse injuries. 

Here’s a trick for when it seems like you just don’t have time…sit down Sunday evening and schedule the four to five classes you’ll attend during the coming week.  Put them on your calendar.  The human brain is funny…it knows we only put important stuff on our calendars and is a lot more likely to work overtime making sure we follow-through on those things.

There are some caveats to the 4-5 workouts per week prescription.  Would I rather you come three times than not come at all?  Of course!  It will take longer for your body to adapt and make the changes you want, but getting three hours of intense exercise each week is still much better than getting none.  

Also, we absolutely have to listen to our bodies and not lose sight of the importance of recovery.  4-5 hours per week of intense exercise is ideal, but they must be paired with quality nutrition and plenty of good sleep.  

Think of exercise, nutrition and sleep as like the wheel of a car.  When they’re all working together, the tire rolls nice and smoothly and gets you where you want to go.  When one of those things gets a little out of whack, it’s like running over a nail and developing a slow leak…if you don’t get it fixed, eventually the tire will go flat.

Here’s a challenge: for the next month, prioritize your nutrition and sleep and make it your goal to commit four of the 168 hours you’re given each week to exercise.  You’ll be surprised at the difference it makes.

Finally, remember this.  Fitness + luck(bad) = our health.  We each have a choice–make time for fitness now, or be forced to make time for sickness later.

About the Author 

Edward Getterman is a Certified CrossFit Trainer (CF-L3) and the owner of Twin Bridges CrossFit in Waco, Texas. If he can’t be at the gym or at home, he’d prefer to be at Walt Disney World. He loves deadlifts, hates running, and believes above all else that CrossFit is for everyone.

Check us out on YouTube!

Read More on the TBCF Blog

GETTING STARTED IS EASY!

FILL OUT THE FORM BELOW AND SCHEDULE EITHER YOUR FREE TRIAL CLASS OR CONSULT ON THE NEXT PAGE.

We will be in touch soon to confirm. We're excited to meet you!

HOLD POLICY

By submitting the form below you are confirming that you have read and understand that: Membership hold requests must be submitted no less than (7) seven business days before your forthcoming scheduled renewal date. Membership hold requests received later cannot be processed until after the forthcoming scheduled renewal payment. All membership payments are non-refundable. A member in good standing may place a membership on hold only after the initial two-month term of membership. Membership holds may not exceed 6 consecutive and 10 total weeks in the calendar year. The AutoPay on the membership file must be confirmed and active. Membership billing automatically resumes the month after the requested hold date unless a member calls to release the hold early. Use of the gym or its facilities during the “Hold” period will result in the membership being reactivated immediately, and the member’s regular monthly membership charges will be assessed. Upon expiration of the hold period, your account will automatically reactivate and regular membership payments will resume. All membership payments are non-refundable. If you choose to cancel your membership during the hold period, the standard 30-day written cancellation notice requirement stated in your membership agreement is applicable. If you choose to reactivate your membership after it is canceled, membership rates in effect at the time of reactivation will be applicable (membership rates are subject to change). * Please note: This policy applies to ALL memberships.

CANCELLATION POLICY

WE’RE SORRY TO SEE YOU GO. If you decide to reactivate your membership in the future (and we hope you do), membership rates in effect at the time of reactivation will be applicable as membership rates are subject to change. If you are traveling or injured and would like to put your membership on hold instead of quitting, you can submit a Membership Hold Request instead. All Twin Bridges CrossFit memberships require a 30-day written notice to quit. If there is a scheduled renewal payment within 30 days of the date written notice of cancellation is provided, it will be processed as scheduled. Memberships remain valid until the end of the final paid month. All payments are non-refundable. Cancellation of membership prior to the expiration of a specified commitment period also requires a $50 per month termination fee. E.g., if you choose to quit with two months remaining on your agreement, you will be charged $100 ($50 x 2).

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You! WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply click the button below to view available drop-in classes and book your spot to save time.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For Your NEEDS.

Simply fill out the form below & one of our amazing coaches will send you our current membership information.