If you are visiting from out of town and have past CrossFit experience, you are more than welcome to join us for a workout. We ask that you contact us prior to showing up We charge $20 to drop-in or $30 and you get a free shirt!
Our CrossFit program is our core program and will give you the results you are looking for if you commit yourself to it. Every class is 1 hour long. In this program, there are “prescribed” exercises, which are what an experience CrossFitter would do, as well as scaled suggestions for those who have less experience or strength. In addition, if you have specific injuries or mobility concerns we scale the segments for your personal needs so that you are able to get a safe and effective workout every time you come into CrossFit Mercenary: FAC.
The fundamentals program starts with a free No Sweat Session where you will get a gym tour, learn what CrossFit is, learn how our classes work, learn about our services, answer any questions, address any concerns, and learn about our membership options. After you join you will be enrolled in the first available foundaiions class, which will cover the basic movements: how to hip hinge, squat, press, pull, and carry. You will get a taste of what a WOD (workout of the day) is in a more beginner-friendly intensity. After your foundations class is complete, you will have all the knowledge and confidence you need to join our CrossFit Program.
Barbell class focuses on the type Olympic Lifts, the Snatch and the Clean & Jerk. Barbell is held the first Saturday of each month. It focuses on one Olympic lift per class, breaking it down into progressions. This class is helpful for beginners and experienced lifters alike. It will help improve your technique, so you are more efficient in your daily workouts.
Comp Training is every Saturdays except for the first Saturday of the month which is Barbell. It is geared to the CrossFitter that wants to compete in either the CrossFit Open or local competitions. A bacis understanding of all lifts and gymnastics movements are necessary to participate. Not recommended within your first three months of CrossFit. The workouts are faster paced and at a higher intensity than our regular CrossFit classes. Talk to your coach to see if you are ready for this class.
Gymnastics focuses on skill work to improve on Gymnastic movements such as Pull-ups, Handstands, etc. Held on the third Saturday of each month, the class will focus on two or three different skills and break them down. This class is for all skill levels, so please don’t think you are too new or too advanced.Toggle Content
Open Gym is not a set class but a time to come in and work at your own pace. Make up a missed workout or work on a skill or lift. A coach is always present to help.