Frequently Asked Questions

I want to try CrossFit but I don't know it if is right for me? 
You never know until you try! Our philosophy is that anyone can do CrossFit - our members come from a number of different backgrounds and ability levels, and they all find success within our walls.

What if the workouts are too difficult for me? 
One of the many great things about CrossFit is that any workout that we do will be scaled to your individual ability, every day. Our coaches are the best in the area, and will always help keep you safe while you focus on getting fit!

Lift weights? I've never lifted weight before!
No worries. We will teach you the basics of every movement you need to know in our Foundations course!

I have never tried CrossFit. What is my first step?
If you are a first time crossfitter we require you to take our foundations course. Email for more details!

What is foundations?
Foundations is our mandatory introductory course, for potential members who have never done Crossfit before. The class has no more than 8 athletes at a time, and works mainly with our fantastic coach Jim Garofalo. During this class you will learn the basics of safe and efficient movement, allow your body to adjust to the Crossfit training style, and get to integrate into our burgeoning community of athletes. It takes place over 6, 1 hour sessions - which are W/Tr nights from 7:30-8:30pm and Saturday afternoons 12-1pm for the first 2 weeks of every month. If these days/times don't work well for you, there are always other options - we will work these out on an as needed basis!

What in the world is a 3-1-2-1?

This is the work/rest day format that we adhere to here at Crossfit Pallas, and what we recommend to those of our members who attend the gym 5 days per week. What this means for our 3x/week athletes, is that Thursday is technically a rest day - with M/T/W, F/Sat, being our work days, and Sunday a universal rest day as we are closed. Thursdays at CFP are coached open gym, with the same class schedule as every other day. On these coached open gym days, we encourage athletes to make up a workout they missed earlier in the week, work on skills/weaknesses, or ask a coach to craft a workout targeting an area they want to work on! It's a great day to really pick the brains of our coaching staff and get some individual coaching on whatever movements you need work on!

When are Crossfit classes?
Monday, Tuesday, Wednesday, Thursday, Friday- 6am, 7am, 8:15am, 9:15am, noon, 3:30pm, 5:30pm, 6:30pm (except Fridays).           

Saturday- 9am, 10am, 11am

When do Yoga and Active Recovery take place?

Yoga - Thursday nights at 5:30pm and Sundays at 10:30am.

Active Recovery - Sundays at 9:30am. 

What types of memberships are offered?
3x a week-$110
10 Punch card-$125
Law enforcement/Military-$95

Do you offer a student discount?

What should I bring to a workout?
Athletic apparel, sneakers, water, and a willingness to learn!    

How early do I need to get there before my class?
We recommend you get there about 5 minutes before the class starts   

Do you have a shower?
Yes we have state of the art locker rooms for both men and women - complete with 4 shower stalls each and day lockers!            

How do I get started? 
Contact us at

What is CrossFit Pallas like?
Crossfit Pallas is a second home to many - a place to relieve stress, see personal growth, make friends, and most importantly - get more fit! If you want to come meet our wonderful staff and community, please reach out to Tim to schedule a meeting time.