RockFit Frequently Asked Questions

I’m a little bit intimidated by RockFit. Should I be at a certain level of fitness before I join?

RockFit is a program that is designed to meet you where you’re at in regards to fitness. You do not have to be a fitness fanatic or in great shape to join. Within any given workout, there are built in modifications - modifications that make RockFit beneficial to ANYONE regardless of age, weight, injuries and level of fitness. Almost everyone modifies movements - you will NOT be the only one.


I’ve heard there is a lot of weightlifting in RockFit. Lifting weights makes me somewhat nervous, as I do not have much experience in this area. Would RockFit still work for me?

Yes! You do not need any weight lifting experience to participate in RockFit. We go over each lifting movement in great depth and do them often, so you will get ample practice to become a PRO! Most of our weightlifting movements are centered around functional movement - movements that we as humans perform every day! RockFit shows you how to perform these movements effectively and efficiently.


I’ve had injuries in the past, but would really like to join RockFit. Do you think it is a good idea?

Almost everyone in RockFit has had some type of injury in the past. If it is a continuing issue, we will modify around it! There are many ways to work around a recurring issue. Having a general understanding about what your limitations are will increase the effectiveness of the program! There are many ways to improve fitness within RockFit!


What is On-Ramp? Do I need to do it?

On-Ramp is a one-time session that serves as an introduction to the fundamental movements associated with RockFit in a more personalized and instructional environment (1-3 participants). On-Ramp is mandatory for all participants prior to starting general classes.

What does a RockFit class consist of?

A RockFit class has 6-7 components in the following order: warm up, dynamic stretching, description/demonstration of workout, skill instruction, strength portion, conditioning portion and a cool down stretch. There will be a new strength and conditioning workout each day, with new movements and intensity originating from gymnastics, weightlifting and metabolic conditioning.

Example of Class:

Warm Up: Run 400m

Dynamic Stretch


Skill: The clean

Strength: Cleans, 3 sets of 4 at 70% of 1 rep max

Conditioning: 4 Rounds for time:

                     10 Burpees

                     15 Ball-Slams

                     8 Deadlifts (at specified weight)

Cool Down stretches


What should I bring to class?

Gym clothes (shorts/tights, lightweight clothing and gym shoes - flat bottomed are the best). A water bottle is also a good idea. That’s it!


Do I have to come to class at the same time every day?

Nope! YOU are in charge of when you want to come to class. Come early one day, and late the next. There are 6 times to pick from (based on availability). Just make sure to drop yourself into class before arriving! You can also drop yourself into classes in advance if you have a routine schedule!


I think I am ready to sign up. I’m STOKED! What is my first step?

SWEET! All new RockFitters should call Hames Center at (907) 747-5080.