FAQ

Common Questions

Have a question about Old City CrossFit? Check out the FAQs below. If we’ve missed anything, contact us and we’d love to chat with you!
What Is CrossFit?

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at relatively 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.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 11,000. Harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.

What does pricing look like?

Take a look at our full range of membership options on our Programs page. Join us for a FREE 1-on-1 Consultation and we can do a comprehensive review to discuss the best choice for you.

I'm new to CrossFit. What should I expect?

Take a look at our full range of membership options here. Join us for a FREE 1-on-1 Consultation and we can do a comprehensive review to discuss the best choice for you.

Is CrossFit dangerous?

Absolutely not! With experienced coaches who emphasize form and proper movement (versus just "grinding out" a workout with disregard for each person's ability and current work capacity), we provide an effective workout that's SAFE. In working to achieve virtuosity [(n): great technical skill] you will be challenged in ways that gets you results properly. Don't worry, you'll still sweat plenty and get in a good workout every time. Our coaches are trained to know when you can push a little further, and when we need to dial it back, so we encourage you to always keep a running dialogue with us before, during and after each workout.

What's a WOD?

A WOD is the workout of the day. We program a different WOD everyday.

What's your drop-in policy?

Experienced CrossFitters are always welcome to drop into our classes! Our daily rate is $25 or our unlimited weekly rate is $75. Credit cards only, please arrive 10-15 mins before class starts.

SwimAmerica

Old City Swim School is proud to be DC’s only accredited Swim America Learn-to-Swim School! Read answers to our frequently asked questions below to learn more about our program:

What is Swim America?

SwimAmerica, which is designed by the American Swim Coaches Association (ASCA), is the nation’s leading learn-to-swim program. The goal of the learn-to-swim program is to motivate and reward swimmers by promoting them from one level to the next across 10-levels as their skills improve.

Once all ten learning stations have been completed, your child will be able to swim 12 lengths of the pool using freestyle and one length of the pool in each of the 4 traditional swimming strokes (butterfly, backstroke, breaststroke, and freestyle).

What’s the difference between a learn-to-swim program and swim lessons?

Learn-to-swim programs start with the end goal in mind. With SwimAmerica, our goal is to advance your child to Level 10 as quickly as possible. After graduating from Level 10, your child will be able to swim 12 lengths of the pool freestyle, and one length of the pool in the 4 classic swimming strokes (butterfly, backstroke, breaststroke, and freestyle).

While the end goal of a learn-to-swim program is to teach your child how to swim, the objective of each lesson is to help your child continue to advance his or her swim skills. Think of a learn-to-swim program as an entire school, while swim lessons are the individual classes.

How does a child advance through the program?

Swim America has 10 Levels. Each level builds on the level before, and each level requires successful completion of a skill-based evaluation before your child advances to the next level.

 

For example, in Level 1 once your child is able to complete 10 relaxed wall bobs (exhaling all of your air out under water through your nose), they advance to Level 2.

Level advancement takes place in the middle of class, with a bit of ceremony and celebration. Your child will be invited to climb out of the pool and ring a large bell (which causes everyone to cheer!).

Then your child is walked by a member of the Old City Swim School staff to where the next level lesson is taking place. Your child will be greeted and welcomed by the coach of the new level and other swimmers in that lesson.

It’s important to note there is no minimum or maximum time requirement at any Level. Once the level specific skills are mastered, your child is promoted to the next level. Although uncommon, swimmers could be promoted through multiple levels in one class.

Does everyone start at Level 1?

Yes. At your child’s first lesson, they will be assessed by an Old City Swim School evaluator at each level until they reach the level appropriate for their current skill set.

It’s important to remember that our learn-to-swim program is taught linearly, so if your child possesses the ability to float and glide (skills taught in Level 2), but can’t properly exhale under water (a skill taught in Level 1), then your child will start at Level 1.

What ages can participate in SwimAmerica?

SwimAmerica is designed for 3-12 year olds. We offer a parent & infant class for children ages 18-36 months. That said, if your child is less than 3 years old and has mastered the skills required to start Level 1, we will absolutely start your child in the SwimAmerica program.

If your child is older than 12, don’t worry! Old City Swim School’s SwimAmerica program will absolutely work for teaching your teen to swim. If you have a teen older than 12 who is interested in our learn-to-swim program, email us and we’ll get you set up.

How big is each class?

Maintaining a low instructor to student ratio is vital to the success of any learn-to-swim program. At Old City Swim School, our goal is to not exceed more than 5 children per instructor. Depending on the daily advancement of children, it’s possible that a Level could briefly have more than 5 swimmers. After each class, we’ll assess where each swimmer finished and add/move coaches around as necessary to maintain our ideal ratios.

How do I reserve a spot for my child?

Old City Swim School Registration is always OPEN! Lessons are available on a first-come, first-serve rolling admissions basis. Once you enroll your child for a particular day and time, you immediately start coming at that day and time!

Each SwimAmerica lesson is 30-minutes in length at a specific designated day and time. If there is space available in a class, all you have to do is register your child at that day and time and it’s yours for as long as you wish to keep it.

Once your child is registered, you will be automatically billed on the 1st of each month. If at any point you would like to cancel your child’s enrollment, simply email admin@oldcitycrossfit.com and we will cancel your automatic re-enrollment for the upcoming month. That said, once you release your time slot, there is no guarantee you will get it back when you re-enroll!

What is the program cancellation policy?

Cancellation notices must be received no later than the 25th day of the current month. If your cancellation notice is received after the 25th, you will be charged a $25 cancellation fee. Once your account is charged for the new month, you will not be refunded for that month. Refunds will not be issued for absences due to illness or other conflicts.

Will make-up lessons be available?

SwimAmerica make-up lessons are offered on the 3rd Monday of every month at 6:30PM at the MSSD pool on Gallaudet University’s campus. Parent and Tot make-up lessons are offered on the 3rd Wednesday of every month at 10:30AM at the Kendall pool on Gallaudet’s campus. You must RSVP to attend a make-up lesson by contacting admin@oldcitycrossfit.com no later than 12:00PM the Friday before the make-up lesson.

What day/time are SwimAmerica sessions held?

We offer lessons on weekdays, weeknights and on the weekends. Visit Old City Swim School Registration to see our current offerings.

If there are no more spots available for the class time you’d like, sign up for the waiting list and we’ll notify you when a spot becomes available. You will not be charged when you sign up for the waiting list, only when the class becomes available.

Do you offer personal training?

Personal training is not offered at this time.

Swim America FAQ

What is Swim America?

SwimAmerica, which is designed by the American Swim Coaches Association (ASCA), is the nation’s leading learn-to-swim program. The goal of the learn-to-swim program is to motivate and reward swimmers by promoting them from one level to the next across 10-levels as their skills improve.

Once all ten learning stations have been completed, your child will be able to swim 12 lengths of the pool using freestyle and one length of the pool in each of the 4 traditional swimming strokes (butterfly, backstroke, breaststroke, and freestyle).

What’s the difference between a learn-to-swim program and swim lessons?

Learn-to-swim programs start with the end goal in mind. With SwimAmerica, our goal is to advance your child to Level 10 as quickly as possible. After graduating from Level 10, your child will be able to swim 12 lengths of the pool freestyle, and one length of the pool in the 4 classic swimming strokes (butterfly, backstroke, breaststroke, and freestyle).

While the end goal of a learn-to-swim program is to teach your child how to swim, the objective of each lesson is to help your child continue to advance his or her swim skills. Think of a learn-to-swim program as an entire school, while swim lessons are the individual classes.

How does a child advance through the program?

Swim America has 10 Levels. Each level builds on the level before, and each level requires successful completion of a skill-based evaluation before your child advances to the next level.

For example, in Level 1 once your child is able to complete 10 relaxed wall bobs (exhaling all of your air out under water through your nose), they advance to Level 2.

Level advancement takes place in the middle of class, with a bit of ceremony and celebration. Your child will be invited to climb out of the pool and ring a large bell (which causes everyone to cheer!).

Then your child is walked by a member of the Old City Swim School staff to where the next level lesson is taking place. Your child will be greeted and welcomed by the coach of the new level and other swimmers in that lesson.

It’s important to note there is no minimum or maximum time requirement at any Level. Once the level specific skills are mastered, your child is promoted to the next level. Although uncommon, swimmers could be promoted through multiple levels in one class.

Does everyone start at Level 1?

Yes. At your child’s first lesson, they will be assessed by an Old City Swim School evaluator at each level until they reach the level appropriate for their current skill set.

It’s important to remember that our learn-to-swim program is taught linearly, so if your child possesses the ability to float and glide (skills taught in Level 2), but can’t properly exhale underwater (a skill taught in Level 1), then your child will start at Level 1.

What ages can participate in SwimAmerica?

SwimAmerica is designed for 3-12 year olds. We offer a parent & infant class for children ages 18-36 months. That said, if your child is less than 3 years old and has mastered the skills required to start Level 1, we will absolutely start your child in the SwimAmerica program.

If your child is older than 12, don’t worry! Old City Swim School’s SwimAmerica program will absolutely work for teaching your teen to swim. If you have a teen older than 12 who is interested in our learn-to-swim program, email us and we’ll get you set up.

How big is each class?

Maintaining a low instructor to student ratio is vital to the success of any learn-to-swim program. At Old City Swim School, our goal is to not exceed more than 5 children per instructor. Depending on the daily advancement of children, it’s possible that a Level could briefly have more than 5 swimmers. After each class, we’ll assess where each swimmer finished and add/move coaches around as necessary to maintain our ideal ratios.

How do I reserve a spot for my child?

Old City Swim School Registration is always OPEN! Lessons are available on a first-come, first-serve rolling admissions basis. Once you enroll your child for a particular day and time, you immediately start coming at that day and time!

Each SwimAmerica lesson is 30-minutes in length at a specific designated day and time. If there is space available in a class, all you have to do is register your child at that day and time and it’s yours for as long as you wish to keep it.

Once your child is registered, you will be automatically billed on the 1st of each month. If at any point you would like to cancel your child’s enrollment, simply email admin@oldcitycrossfit.com and we will cancel your automatic re-enrollment for the upcoming month. That said, once you release your time slot, there is no guarantee you will get it back when you re-enroll!

What is the program cancellation policy?

Cancellation notices must be received no later than the 25th day of the current month. If your cancellation notice is received after the 25th, you will be charged a $25 cancellation fee. Once your account is charged for the new month, you will not be refunded for that month. Refunds will not be issued for absences due to illness or other conflicts.

Will make-up lessons be available?

SwimAmerica make-up lessons are offered on the 3rd Monday of every month at 6:30PM at the MSSD pool on Gallaudet University’s campus. Parent and Tot make-up lessons are offered on the 3rd Wednesday of every month at 10:30AM at the Kendall pool on Gallaudet’s campus. You must RSVP to attend a make-up lesson by contacting admin@oldcitycrossfit.com no later than 12:00PM the Friday before the make-up lesson.

What day/time are SwimAmerica sessions held?

We offer lessons on weekdays, weeknights and on the weekends. Visit Old City Swim School Registration to see our current offerings.

If there are no more spots available for the class time you’d like, sign up for the waiting list and we’ll notify you when a spot becomes available. You will not be charged when you sign up for the waiting list, only when the class becomes available.

If there isn’t a class time available that works for you and your child’s schedule, please email us and let us know when a better class time might be! We will add additional SwimAmerica sessions if there is enough interest. Let us know of a better class time for you by clicking here and filling out our Class Time Suggestion Form.

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