Frequently Asked Questions

“What is CrossFit?”

CrossFit is an expression of functional movement performed at the utmost intensity in a variety of formats, modes, and times. CrossFit incorporates gymnastics, weightlifting, running, jumping, throwing, and everything in-between to make you better at life. Still kinda vague, huh?

“Can I CrossFit?”

YES! We have yet to meet the individual incapable of CrossFitting at some level. The program differs by degree not scope. The difference is that the Grandma CrossFitter may be trying to prevent osteoporosis by lifting a dowel rod while the firefighting CrossFitter may be preparing his body to get in and out of the next burning building as fast as possible. Either way, the magic is in the movements. Individuals who choose not to take part in CrossFit do so for just that reason ­ choice ­not inability.

“Don’t I need to be in shape first?”

NO! You may very well be fit, but that does not equal CrossFit. Start at your own pace; at your level of fitness today. Your trainers will help you achieve the level of health you wish to attain.

“Will I work with a coach every time?”

YES! That’s what we do. Constant, repetitive instruction to ensure proper movement patterns, and the fastest possible results without sacrificing your body. You will be observed during each and every session ­ whether on your own or in a group ­to ensure you are making good progress toward achieving your individual fitness goals.

“How do I get started with CrossFit today?”

Visit our Get Started page now.

“Can I drop-in and how much does it cost?”

We welcome visitors from all over the world, though we do require you have previous CrossFit experience. Please contact us prior to your visit so we can arrange your workouts.

“I can’t do CrossFit because I don’t want to aggravate back or neck pain from previous injuries.”

Numerous clients of ours have come through the doors with previous injuries or tweaks and found relief from the pain by strengthening the muscles around the problem area. All to often people neglect exercising their low back due to fear of injury. Because of this they end up deconditioned, weak, and more susceptible to injury in the future from minor mishaps which is usually what happens. Taking part in CrossFit will provide you a buffer so that you are less susceptible to these kinds of injuries. The movements and workouts are all completely scalable allowing anyone to take part.

“I’m afraid I’ll get too big and bulky?”

We hear this one a lot. It’s just simply not going to happen. Check out this awesome article, written by a woman, who is not bulky. Read Article.

“I have heard you can get hurt doing CrossFit, is this true?”

At Undefeated our goal is for you to live your best life. We train you to be better at life by building a strong foundation through functional movements. Everything we do mimics what you’ll do in real life. CrossFit is more safe than many activities people perform every day and in fact we are often rehabilitating injuries people get from sponge hockey to moving furniture. We like to work with people in 3 stages. First: mechanics (learning how to do the movements with correct technique), Second: Consistency (the ability to do the movements over and over again with safe and relatively efficient technique), Third: Intensity (the speed at which you do the movements or the load you put onto the movements). One does not come before the other. We always start with Mechanics

“I feel it is too expensive, is this true?” 

If you were to directly compare CrossFit’s membership to your regular gym’s membership then yes, it is clearly more expensive. We love getting asked what our membership rates include because it’s a chance to explain how much value we offer. We have a strong roster of well educated and experienced coaches. Amongst our five coaches we have sixteen CrossFit certifications. Besides that we have University Degrees as well as Doctorates. We have some of Winnipeg’s top competitive athletes as well. Education is one thing, but what we offer also goes beyond the proper instruction on CrossFit movements. Our membership gets the intangible connection with our “family”, something that’s like none other. The culture of our family is part of what makes our box special. When you experience the value of small group personal training (max is 12 in a class) with a coach that has over $3000 worth of CrossFit certifications, other members pushing you and the fitness you’ll achieve, our rates are actually less expensive than any other group led workout. The reality is with the quality of instruction you get from our trainers, it is personal training at a fraction of the cost. If you’re still not convinced, read this blog post Oh! But CrossFit is Too Expensive!

“What’s with all the acronyms? What the heck is a WOD?”

WOD = Workout of the day. We’re not sure why it’s not WOTD, either. EMOTM = Every minute on the minute. AMRAP = As many rounds (or reps) as possible. RFT = Rounds for time. RX = As prescribed.

“Do you sell t-shirts?”

Of course. We stock tank tops and t-shirts. Tanks and T’s both for $27 each.

“Can I shower at your gym?”


“Do I need any special clothing or equipment?”

No! Just come as you are and give what you can. A t-shirt, shorts and runners is all you need. We encourage the use of flat training shoes as some athletes find it difficult to perform some of the movements in bulky runners.

Your life is in your hands. Mediocrity or excellence. You decide.