I haven’t worked out in a really long time. Will your facility be too challenging for me?
No! One of the many great things about our training is that every workout can be scaled or modified to suit any fitness level. What that means is that a new client and a veteran client can do the same workout, but the workout is scaled according to each athlete’s fitness level. Our coaches always provide modifications in our group classes. You do not need to get in shape before starting at GCP. That’s what we are here for.
I really want to strengthen my “core.” Will your training help?
Yes! While you will not see crunches at GCP, we know that a weak trunk and poorly stabilized spine is the single most significant limiting factor in all human movement and sports. To this end, our programming specifically addresses trunk or “core” strength.
I don’t want lift weights because I don’t want to get too muscular.
If you are worried about this, read this article. But the short answer is no, lifting weights will not bulk you up. In fact, it will help you burn more calories and look more fit.
What about cardio?
There are many ways to think of cardio. There is one style of long distance runs, swims, treadmill walking and long bike rides. We don’t have the time during our classes to do this type of training but we do hit different aspects of cardio in all our workouts. We do what we call finishers every workout. These are high intensity bouts to get the heart rate up and great an “afterburn” effect.This might be sled pushes, battling ropes, squat matrix, EMOM, rowing, and much much more. From time to time we will through in some quarter mile runs and other longer bouts of cardio but those are more to just test our fitness levels.
What is afterburn?
Afterburn in the concept that you get your heart rate up high enough that over the next 8-12 hours your playing catch up to get it back to a normal rate. During this time you will burn extra calories as your body tries to find homeostasis.
Do you have showers?
No we currently do not have showers.
Do you have daycare?
No we do not have daycare.
Do you have a cancellation policy?
If a client needs to cancel a contract for any reason that is not medical based the cancellation process is as follows.
1. We need a 30 day notice of the cancellation
2. Payment of $350, or remainder of the contract, whichever is the lowest amount.
Do you allow drop-ins?
We do not allow drop-ins. To make sure we keep the most quality training available we make sure our clients have been properly screened as well been through fundamentals training with us.
Do you month to month memberships?
For youth athletes we do allow month to month memberships due to their crazy sport schedules.
For adults we do not allow month to month memberships. You can either do 3 months or a year and those prices differ greatly. We believe most adults biggest issue with weight loss and fitness goals is commitment and accountability. In our program, we pride ourselves on getting both of those out of you and we require you to commit to yourself for one of these amounts of time. It takes time to redo all the years of unhealthy lifestyle we are recovering from.
Why do you do long term commitments?
We do 3 or 12 month commitments to hold you accountable, the biggest part of our program is about holding you accountable to your fitness, health, and body goals and when you are locked into something you can’t bail on yourself again. Remember, this is the year we are going to stop saying next year, we are going to get based those fat loss goals and let our mind think about something else.
If I sign up for 12 sessions a month do I have to stay there for the entire length of the commitment?
No, you can move up and down any month, we do require you to submit a request to change sessions 1 week before the end of the month so we have time to adjust it in Wodify. So you can do 12 for the next 3 months, then do 8 for a few, then back up, etc.
Do I have to come the same time each week? What if I can’t make it to all my sessions this week?
We are very flexible in our scheduling. We use an online app called Wodify that allows you to schedule in for any time of the day we offer sessions. So you could come Monday @ 5:30am, Wed @5:15pm, and Sat @8:30am. Then the next week do a completely different set of classes.
If you aren’t able to use your 3x/week this week that’s fine. It is technically 12 sessions per month (or 8). So you can use 4 this week, then 2, then 3, etc. All sessions do have to be used in that given month however. SESSIONS DO NOT CARRY FROM MONTH TO MONTH.
Technically there are 52 weeks in a year. What do you do for the extra 4 weeks that come up during the year?
We do what is a called a deload week. This happens every 3 months to cover the 13th week that comes up. This allows our clients to recover from 3 straight months of exercise and to also keep that extra payment from happening. We find it works out best for clients in the long run. New clients struggle with it the most but no matter when you start this is part of our structure and you will have to take that week off.
These do change every year so make sure you look at the updated one in the gym to see when they are coming up.
I’m going on vacation, got injured, or might be getting pregnant in the near future, can I suspend?
We do allow suspensions and we base the time limit on rejoining the gym based on the situation. So if its pregnancy or injury your commitment won’t start up until the doctor allows you to. If it’s vacation we are going to start up as soon as we can so you don’t get out of the flow of things.