Everything you wanted to know about Crossfit Iron Shamrock.

Frequently Asked Questions Index

What are your drop in rates?

$15.00 for a class, or $25.00 for a class and a shirt

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How long is a CrossFit class?

Classes run for an hour. We start with a warm-up geared to activate the muscles that will be used that day, followed by either a skill or weightlifting movement, and then the Workout of the Day, or WOD. Depending on the length of the workout, there may be additional opportunities for what we call Body Armor and/or Core Work.

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Do you have a shower?

Yes, a shower is available for our members.

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Is CrossFit dangerous?

Injuries can happen, but most happen when you are doing seemingly benign, everyday activities, like cleaning out your closet, climbing a ladder, or playing soccer with your kids in the backyard! So, life is dangerous.

At Crossfit Iron Shamrock, we aim to prevent injuries by making sure that the coaches are fully engaged with our athletes. Teaching proper technique and form, balanced with proper weight is our main focus. Your job is to listen to what a coach tells you, and concentrate on each particular movement. We believe in preventative maintenance with some of our workouts — prehab instead of rehab!

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Do I have to sign a contract?

No! Your membership is month-to-month, because sometimes life happens! As long as you let us know in advance, we can put your membership on hold until you are able to come back.

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What makes Crossfit Iron Shamrock so different from all the other programs out there, including P90X, boot camps, park fitness classes, and traditional gyms?

Admittedly, most of our functional movements and exercises aren’t ground-breaking or new. However, the way we mix them up and combine that with knowledgeable eyes-on coaching, mobility and nutrition advice is second to none.

If you’re working out at home, you risk bad technique and probably not pushing your strength potential. At an ordinary Bootcamp, they vary exercises, but it’s difficult to find certified coaching. Gyms, provide great equipment, but there’s no one to help you to gauge your intensity.

Is coaching affordable? Is there enough equipment available? Is your gym laid out so that you can maintain intensity safely? Is anyone talking to you about nutrition? Simply stated, our dose of exercise programming is the most potent out there.

The community that makes up Crossfit Iron Shamrock makes it fun to come in and work out. Working out is hard, but suffering through a work out with friends makes it a whole lot easier!

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Why is Crossfit Iron Shamrock better than my gym?

The business model for most franchised gyms is inactive members. They would prefer that you sign up and never come in. You may get a tour of the gym, or a quick overview of the equipment with a trainer, but you’re on your own after the first one-hour session. They aren’t there to ensure that your technique is good, or to encourage you when you get tired. At Crossfit Iron Shamrock, we believe in earning your loyalty.

If you haven’t come in in a week, we notice. So will the members you’ve grown accustomed to working out with. You can expect a call or an email, or even a friendly call out on Facebook, encouraging you to come in and have fun.

Our coaches teach better technique. We’re on the lookout to maximize workouts and prevent injuries. At Crossfit Iron Shamrock, we will help you improve your form. Don’t be afraid to ask!

No initiation fees and no contracts. In fact, your first full week (three classes) for free at Crossfit Iron Shamrock is free! Try us out. You won’t be disappointed.

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How many days a week should I do CrossFit?

Five days a week is ideal. We schedule three consecutive days of workouts, followed by a day for recovery.

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Do I have to be in shape to start Crossfit?

No. CrossFit will meet you where you are. The coaches at Crossfit Iron Shamrock will evaluate where your fitness level is, and tailor the daily workout to you. Your job is to simply do what you can do to the best of your ability. CrossFit will help you to get in the best shape of your life.

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What is CrossFit?

Great question!  There are all kinds of opinions on what CrossFit is.  At it’s core, the technical definition is…CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.This definition was cultivated over time by CrossFit founder Greg Glassman.

We like to say that CrossFit prepares you for the unknowable.  And yet, in it’s simplest form it is teaching you how to move properly to pick up your grandkids, or your bag of groceries without injury.  It improves your everyday life.

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Mondays - Fridays
  • 5:30am
  • 6:45am
  • 8:00am
  • 9:30am


Mondays - Fridays
  • 12:00pm
  • 1:00pm – 3:30pm (Open Gym M-W, F)
  • 4:00pm
  • 5:15pm
  • 6:30pm


  • 9:00am
  • 11:00am (Competition Class)
  • Open Gym 8:30am - 10:00am


  • 5:15pm


  • 5:15pm