RNF CrossFit FREE INTRO & TOUR
GLASGOW, KENTUCKY

CROSSFIT, COACHED
FOR WHERE YOU'RE
STARTING FROM.

You don't need to already be in shape, know the movements, or understand the lingo. That's what the coaching is for. Every workout gets built around the person doing it.

FREE INTRO & TOUR Drop in for a class
A member working through a pull-up during a CrossFit class at RNF CrossFit in Glasgow, KY
WHAT IT IS

NOT JUST A WORKOUT ON A BOARD.

CrossFit mixes strength work, conditioning, and everyday functional movement: the kind of stuff that carries over to real life, not just the gym. At RNF, that training comes with a coach who's actually paying attention to how you move and adjusting things to fit you, class after class.

WHAT TO EXPECT

YOU WON'T JUST WALK IN
AND FIGURE IT OUT.

1
COACH BRIEF
The coach walks through the day's workout and what it's meant to build
2
WARM-UP
Get your body ready for what's ahead as a group
3
TEACHING
Movements for the day are taught and checked, with corrections as needed
4
STRENGTH / SKILL
Targeted work on strength or a specific skill, when it's programmed
5
THE WORKOUT
The main event, scaled to fit you and coached the whole way through
6
COOL DOWN
Wind down together before you head out
THE MOST COMMON WORRY

YOU DON'T HAVE TO GET IN SHAPE BEFORE YOU START.

You don't need to know how to lift, do a pull-up, run fast, or understand what any of the workout shorthand means. That's the coach's job, not yours. Walk in as you are.

Just don't expect it to stay easy. RNF believes in doing hard things. The coaching just makes sure you're doing the right hard thing for you.

RNF members, including newer and older athletes, training together during class
HOW IT ADJUSTS TO YOU

ONE WORKOUT.
DIFFERENT PEOPLE.

Everyone in class is working from the same workout, but not necessarily the same version of it. The coach helps you find the version that fits where you are today, whether that means an easier movement, a lighter load, or a bigger challenge.

PULL-UPS
If you can't do one yetCoach gives you a progression that builds the same strength
THE WEIGHT ON THE BAR
If the prescribed load is too much (or too little)The load changes to match your current strength
A NEW OR ADVANCED MOVEMENT
If a movement is beyond you right nowCoach swaps in an alternative that still trains the same thing

You're training together. You're just not always doing the exact same thing to get there, and that includes people who are more advanced too. As you get stronger, the same coaching keeps adjusting the challenge to match you.

RNF coach watching a member's pull-up during class
THE DIFFERENCE

WE DON'T JUST WRITE THE WORKOUT.
WE COACH YOU THROUGH IT.

  • Coaches watch how you move and correct it in real time
  • They help you pick the right version of the workout for your day, not just your fitness level
  • They're on the floor the whole class, not standing off to the side
  • The goal is always the same: keep you moving well and keep the workout doing its job
Meet the RNF coaching team →

MORNINGS. LUNCH. EVENINGS.
THERE'S A CLASS THAT FITS.

5:00 AM 6:00 AM 7:30 AM 12:00 PM 4:30 PM 5:30 PM
VIEW CLASS SCHEDULE →
QUESTIONS

WHAT PEOPLE ASK BEFORE THEY START

Am I too old to start?
Our members span a wide age range. What matters more than age is being willing to start where you are and let the coaching guide you from there.
How long is a class?
About an hour, start to finish: brief, warm-up, teaching, the workout, and a cool down.
How often should I come?
We'll talk through a realistic starting frequency for your schedule and goals at your Free Intro & Tour.
What's the easiest way to get started?
Book a Free Intro & Tour. No workout required, just a conversation about your goals and a look around the gym.
EXPLORE MORE
About RNF CrossFit Kids Personal Training Nutrition Running New to CrossFit? Start Here

YOU DON'T HAVE TO KNOW IF CROSSFIT IS RIGHT FOR YOU.

THAT'S WHAT THE INTRO IS FOR.

FREE INTRO & TOUR