Frequently Asked Questions



I would love to drop-in. Can I & how much does it cost?
We love drop-in guests. Our daily drop-in rate is $20. If you are just passing through town (Quincy, Illinois) come in & enjoy your first class for free! 

I can't do CrossFit because I don't want to aggravate previous injuries.
Numerous clients of ours have come through the doors with previous injuries or tweaks & found relief from the pain by strengthening the muscles around the problem area. All to often people neglect exercising due to fear of injury. Because of this they end up deconditioned, weak, & more susceptible to injury in the future from minor mishaps. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. All of our movements & workouts are scalable, so that you're always working within your ability!
Since you don't follow the programming, what are your goals when programming for the gym?
Our philosophy is the same as CrossFit HQ; constantly varied, functional movements at high intensity. We just try to meet some more specific needs of our own community. Each day we will work on a strength exercise like squatting followed by a workout of the day, or WOD for short, that feeds that endurance bug! Everyday is different, & we rarely repeat the same workout.
Can I get a good workout in under 30 minutes?
Yes, absolutely! More & more research shows that shorter duration & higher intensity workouts yield higher benefits & results. The majority of our workouts are shorter in duration, but can sometimes last up to 30 minutes. We're naturally able to push ourselves harder over a shorter period of time. No matter who you are, without hard work you not receive the results.
I am afraid I will get too big and bulky?
In order for people to get bigger, especially women, there are two things that you would have to make a concerted effort to do. One: pick up very heavy weight on a frequent basis. This is not something we do. Two: eat an extremely high calorie diet. Gaining muscle mass takes quite the effort in eating the right foods in the right amounts. The majority of the workouts we do strive for increases in your strength and endurance, not necessarily your muscle mass.
I have heard you can get hurt doing CrossFit, is this true?
You can injure yourself in any activity, however, CrossFit is safer than many activities people perform every day. We like to work with people in 3 stages. First comes mechanics; learning how to do the movements with correct technique. Second is consistency; the ability to do the movements over & over again with safe & efficient technique. Lastly comes the intensity; the speed at which you do the movements. One does not come before the other. We always start with mechanics.
Do I have to get in shape first before I start?
This is a common misconception! Our staff has been trained to offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey, we are never really “there."
I feel it is too expensive, is this true?
In reality, CrossFit is personal training at a fraction of the cost. An example; our Unlimited CrossFit Membership is $125, for roughly 21 days per month of structured training with a professional instructor. The same thing would cost closer to $475 at other local facilities!
I have heard CrossFit is really hard, is this true?
CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances but only you can make the most out of your own workouts with the amount of work you put into them.
I have to admit, I just follow your blog & then do the workouts on my own, is that okay?
You could just follow our blog, but you won't be getting the quality coaching from our certified trainers. Most people are not taught how to move correctly & don’t know how to teach themselves. You're also missing out on the community aspect of CrossFit! At Shadow CrossFit, you'll always have someone cheering you on.

*If you have any questions and would like to know more about what we do,
please don't hesitate to contact us through our contact form or call.