FAQ
Frequently Asked Questions.
Straight answers to the questions we get most from prospective and new members at Alpine CrossFit in Wheat Ridge.
Getting started
Do I need to be in shape before I start?
No. Most Alpine members started with zero CrossFit experience, and a significant number started with zero gym experience. Every movement scales down as far as it needs to. Your first class might be a 20-minute walk with some light air squats. Your hundredth class will look completely different.
How do I get started at Alpine CrossFit?
Every new member starts with a free No Sweat Intro — a 45-minute conversation with a CF-L2 coach where you'll tour the gym, talk through goals, and get matched to the right starting point. From there, most members move through our Foundations on-ramp.
What is the No Sweat Intro?
A free 45-minute meeting with a coach. You'll tour the gym, talk through your goals, and leave with a personalized recommendation. No workout, no pressure, no cost.
How long until I see results from CrossFit?
Most new members notice measurable progress inside 8–12 weeks when training 3–4 times per week. Body composition changes generally show up between 12 and 24 weeks, depending on consistency, sleep, and nutrition.
Can I bring a friend?
Yes. First-time visitors are welcome for a free No Sweat Intro. Drop-in visitors can buy a single class for $30 or a week pass for $95.
About CrossFit
What is CrossFit?
CrossFit is a strength-and-conditioning methodology built around three principles: functional movement (squats, presses, pulls, carries), constant variance (no fixed cycles), and high-intensity effort scaled to your level. The goal is to increase your work capacity across broad time and modal domains.
Is CrossFit dangerous?
CrossFit is as safe as any sport when coached well. Injury rates in coached CrossFit environments are comparable to general weightlifting and lower than contact sports or running. Every Alpine class is led by a CF-L2 coach watching the room, scaling movements, and cueing technique in real time.
Is CrossFit good for weight loss?
Yes, when paired with consistent nutrition. CrossFit combines high-intensity conditioning with progressive strength work that builds muscle and raises your baseline metabolism.
Is CrossFit good for women?
Yes. CrossFit works identically for men and women because the movements scale to any body and any experience level. Alpine's membership is balanced across genders, and both co-owners are active Quarterfinals competitors.
What's the difference between CrossFit and a regular gym?
A regular gym gives you access to equipment. CrossFit gives you a coach in every class, a workout programmed for that day with a measurable target, and a community training alongside you.
Classes & programming
What does a class at Alpine look like?
A 60-minute class with five parts: introduction, general warm-up, strength or skill segment, the Workout of the Day (WOD), and cool-down with accessory work. A CF-L2 coach runs the room the entire hour.
How many people are in a class?
We cap every CrossFit class at 15 athletes. That keeps every member on the coach's radar and ensures real individual attention even in our busiest hours.
How often should I come per week?
Three to four classes per week is the sweet spot for most members. Twice per week works for maintenance. Five to six days per week is typical for competitive athletes.
Do you write your own programming?
Yes. Programming is written in-house by co-owner Megan Markee, our head programmer and a 2× CrossFit Games Semifinalist. It's not a franchise template, not a subscription service, and not a random WOD generator.
Do you follow cycles in your programming?
No. Alpine follows true CrossFit methodology — constantly varied, not cycled through predictable progressions. Every class is designed to increase your work capacity across broad time and modal domains.
What's the Foundations program?
Alpine's formal on-ramp for new members. A private one-on-one series that teaches the core CrossFit movements in a low-pressure setting before you join group classes. You graduate when you can demonstrate core-to-extremity coordination across the main movements.
Pricing & membership
How much does Alpine CrossFit cost?
Memberships range from $69 to $999 per month, month-to-month. Unlimited ($199) includes CrossFit classes, open gym, wellness center, Prime Vitality, and 24/7 facility access. 12 Per Month ($165) includes 12 coached classes. Open Gym ($69) covers facility access without classes.
Is there a contract or initiation fee?
No. All Alpine memberships are month-to-month with no contract, no initiation fee, no annual fee, and no cancellation fee. Cancel with 30 days written notice.
Can I freeze my membership?
Yes. Members can freeze their membership for up to 90 days per year with no charge during the freeze period.
Do you offer discounts for military, first responders, or students?
Yes. Reach out and we'll share current rates.
Location, hours & coaches
Where is Alpine CrossFit located?
12090 West 50th Place, Wheat Ridge, CO 80033 — just off I-70 near Kipling, about 5 minutes from the Arvada line and the Wheat Ridge/Ward G Line light rail station, 10 minutes from Belmar, and 12 minutes from downtown Golden.
What are your hours?
Monday–Friday 5:30 AM – 6:30 PM, Saturday and Sunday 8:00 AM – 10:00 AM. Unlimited members have 24/7 facility access.
Is there free parking?
Yes. Free on-site parking for all members and guests.
Who coaches the classes?
Alpine has three CF-L2 coaches who run every class: Lisa Arcangel, Liz Kushner, and Dean Weeks. Co-owners Megan Markee and Annie Brunner are also CF-L2 certified and train here daily — Megan is a 2× CrossFit Semifinalist, Annie a 4× Quarterfinalist, and Lisa has qualified for the Masters Semifinals.
Safety, scaling & visiting
What if I have an injury?
Alpine is experienced at coaching around injuries and limitations. Your coach will scale every movement based on what your body can and cannot do, progress loads carefully, and collaborate with your PT or doctor if appropriate.
I can't do a pull-up. Is that a problem?
No. Pull-ups scale to ring rows, banded pull-ups, or jumping pull-ups. Hundreds of Alpine members have built to strict pull-ups during their first year.
What should I bring to my first class?
Workout clothes, athletic shoes, a water bottle, and a willingness to ask questions. We provide everything else.
Can I drop in while traveling?
Yes. Drop-in visitors are welcome. A single class is $30 and a week pass is $95. Email or call a day or two ahead.